Almonds: properties, benefits and nutritional value

Almond cultivation (Pyrus communis), a food now recognized for its properties and health benefits, has its origins in the very cradle of civilization, more than five millennia ago, when the inhabitants of the ancient Persia and Mesopotamia they began to grow sweet varieties.

It is believed that it was the Phoenicians, a people who had a special veneration for this dried fruit, who introduced it to Spain through the maritime routes of the Mediterranean.

He was part of the Muslim Spain recipe book, and in the Middle Ages it became a luxury ingredient at banquets. But it was not until the 19th century that almond trees became popular sharing the landscape with olive trees.

Almonds properties

The healthy properties of almonds are many. Each almond is a true nutritional pill where nothing is left over.

Rich in protein

with his almost 20 grams of protein per 100 grams, almonds are a good source of essential amino acids. These are in a proportion quite suitable for the specific needs of the human body.

best quality energy

Its contribution in carbohydrates (9.3%) is not very significant, but it is interesting when one takes into account that most of these carbohydrates are from slow absorption.

For this reason, almonds have a low glycemic index and are tolerated by diabetics.

healthy fats

The most notable feature of this food is its richness in fat. 54% of the dry almond weight is due to its fatty acid content, whose type responds to the healthier pattern: 65% are monounsaturated, like those of olive oil, 26% polyunsaturated and only a small part (less than 10%) are saturated fats.

Calcium and other minerals in abundance

A 30-gram serving of almonds covers the 9% of daily calcium needs (double that of milk in the same weight).

Likewise, those 30 grams of almonds provide the body with 15% of the magnesium it needs per day and 17% of the phosphorus.

The same amount also covers 11% of the daily requirements for manganese, 4% for zinc and around 10% of iron needs.

Antioxidant Vitamin E

Another of the properties of almonds is its antioxidant power. Much of this effect is due to vitamin E: 30 grams cover no less than the 63% of daily needs. It is a fat-soluble vitamin capable of inhibiting the oxidation of fats.

The antioxidant power of almonds is also favored by its content of flavonoids such as quercetin, a anti-inflammatory used as a supplement in the natural treatment of allergies.

Other vitamins present in almonds are those of group B, especially riboflavin or vitamin B2. This is essential for the integrity of the skin and mucous membranes, and especially for the cornea: it is essential to enjoy good vision.

Almonds: nutritional value

How many almonds can I take a day? It is considered that a serving of almonds should be about 28 grams. By taking a serving of almonds you get:

Calories: 164 calories (674 kJ)carbohydrates: 6.1gFats: 13.8 g (monounsaturated 8.6 g/polyunsaturated 3.4 g)Vitamin E: 7.3mgVitamin B2: 0.3mgHill: 14.6mgCalcium: 73.9mgMagnesium: 75mgPotassium: 197mgMatch: 136mg

benefits of almonds

What are almonds good for? Almonds are a food rich in protein and healthy fats, as well as a valuable source of essential nutrients for a healthy and balanced diet. Its consumption is very appropriate especially in these cases:

1. Good for pregnant women

Its richness in proteins and minerals –such as calcium and magnesium– make it especially beneficial during gestation and pregnancy.

Almond is also a breast milk stimulant (galactogenic).

2. Alternative to dairy

Almonds are so rich in calcium that they are a good alternative to dairy products to make sure you get the calcium, magnesium, and phosphorus you need for healthy eating. bone formation and regeneration and the teeth.

Its calcium content makes it essential in the diet of old people, as it helps prevent bone fragility and osteoporosis.

3. Invigorating for youth and athletes

It is a restorative and invigorating food because it is a good source of protein, especially for children and adolescents, and also for athletes.

Its richness in unsaturated fatty acids and phosphorus make it beneficial for enhancing the intellectual performance and feed the brain. Helps prevent low intellectual performance, memory loss and sudden mood swings.

4. Heart-healthy

The unsaturated fats in almonds are a true balm for the heart, especially its monounsaturated fatty acids, which are the most abundant in its composition.

This healthy proportion of its fats, similar to that of olive oil, has the virtue of lowering “bad” LDL cholesterol and favoring the increase in HDL cholesterol, which helps prevent cardiovascular accidents.

In a trial in which volunteers were made to consume about 42 grams of almonds per day, after three months it was possible to verify that most of them had had a significant reduction in the levels of c reactive protein in blood, a marker of inflammation that when elevated is associated with an increased risk of heart disease.

On the other hand, the presence of flavonoids such as quercetin, catechins and rutinosides contributes to the good condition of the circulatory system.

5. Immune booster

Almonds also strengthen the immune system thanks to antioxidants such as vitamin E, quercetin, manganese and zinc.

Almond in the kitchen

Raw or toasted, whole, filleted or ground, they are an excellent resource for preparing healthy recipes. And it is that this dry fruit stands out for its delicate flavor, buttery texture and culinary versatility.

Almonds, omnipresent at Christmas parties in the form of nougat, can also be found in the dressing of a vegetable dish, as well as in countless appetizers.

The most common is to use it in sweet recipes, as in the classic tarta de Santiago, in the classic Catalan carquiñoles or in the pastries of the cuisine of the Middle East and North Africa.

But its uses go far beyond confectionery, as it is an ingredient that brings refinement and delicacy to any dish.

Thus, it is very useful when it comes to adding flavor and texture to a vegetable stuffing, and it can be used to enrich vegetable protein-based stews, such as seitan and tempeh.

good combinations

Combines well with green leaves, such as watercress or lamb’s lettuce, and goes well with the intense flavor of arugula and green olives. These qualities, together with how well it goes well with soft cheeses, make it ideal for creating salads.

Its good pairing with garlic is surprising, and the recipe that best takes advantage of this peculiarity is ajoblanco, the popular cold soup which is prepared with garlic, crushed almonds, bread and olive oil.

Vegetables such as pumpkin, leek, asparagus and cauliflower are enriched by their company. A Romesco sauce, with the almond as the protagonist, it is a good way to season them.

The almond has a natural sympathy for the fig, a combination with which fig bread has been created. This dense cake, which is seasoned with anise, cloves and cinnamon, is a delicacy eaten with cheese.

almond flour

Almond flour is extraordinary for thickening a broth that is too liquid, facilitating the emulsification of a sauce or making croquettes.

It can be prepared at home after removing the dark skin, and it is useful in the preparation of croquettes, when leafy vegetables such as spinach are used.

The fine grind is the most suitable for pastry preparations such as marzipan.

In fillings, batters or in croquette dough, it is advisable to retain some texture.

Vegan almond béchamel

Its milk, in addition to allowing you to make flans and sweet creams, is ideal for preparing completely vegan bechamel sauces, in which butter is replaced by olive oil.

To make it, about 70 grams of almonds per liter of water are used, following these steps:

They are minced, without skins, and crushed until they are slightly ground. Half of the water is added and ground again. The whitish liquid is filtered through a fine cloth strainer and stored in a container. almond paste in the blender, pour the rest of the water and grind again. Strain again and add the milk together with the one that had been previously blended.