The benefits of almonds in 5 minutes!
You will find in this video and in this article :
- The nutritional composition of almonds
- Vitamins, trace elements and minerals in almonds
- The active substances of the almond
- Why are some almonds bitter?
- Can we eat bitter almonds?
- Why eat almonds?
- Almonds and diabetes
- Recommendations on the consumption of almonds
- Calories in 30g of almonds
Almonds are rich in fat (51%), fiber (12%) and protein (22%).
The almond contains vitamins of groups A, B (especially vitamin B9 also called folic acid) and E as well as trace elements and minerals such as copper (Cu), manganese (Mn), phosphorus (P) and magnesium (Mg)
You have certainly noticed that almonds can have a more or less bitter taste, this taste is due to the presence of a substance called amygdalin. The more this substance is present, the more bitter the almond is.
It is important to know that amygdalin breaks down into 2 other molecules during chewing, benzaldehyde, used in essential oils to give the pure aroma of almonds and hydrogencyanide (or hydrogen cyanide) which can be very toxic for our body. This is one of the reasons why it is recommended not to consume bitter almonds.
Almonds are also a source of polyphenols which are real antioxidants such as flavonoids, chlorogenic acid and catechins.
These antioxidants limit the accelerated aging of cells and the appearance of certain cancers. They are mainly found in the thin skin that covers the almond.
The high fiber content of almonds allows you to quickly feel full (no longer feel hungry), it is a real appetite suppressant.
Fibers also have a prebiotic effect, that is to say that they promote the development of bacteria in the intestinal flora. These bacteria facilitate digestion.
The consumption of dietary fiber helps fight against constipation and the risk of colon cancer.
The almond is a real cardiovascular protector. It reduces the risk of increasing the LDL cholesterol level, thanks to its content of unsaturated fatty acids (lipids that have double bonds in their chemical formula, such as omega-3 and omega-6 for example). This limits the formation of atheromatous plaques (plaques that form within the arteries and hinder the proper flow of blood). Regular consumption of almonds promotes good blood circulation and prevents high blood pressure.
This nut is very rich in magnesium, which is a good remedy against fatigue and stress. Magnesium has a muscle relaxant effect, it promotes muscle relaxation, limits spasms and pain associated with the onset of menstruation. It is also beneficial for the liver by reducing the problems related to an excess of fats. Magnesium promotes a feeling of well-being, it is a natural relaxant.
The almond contains vitamin B2 (also called riboflavin) and L-carnitine (a molecule formed from 2 amino acids, lysine and methionine). These substances are very beneficial for the brain and cognitive functions (learning, reasoning, adaptation to the outside world, ..). The consumption of almonds is therefore very interesting for the elderly to reduce the risk of neurodegenerative diseases and to maintain a good brain activity. The same applies to children to help the development of the brain and intellectual functions.
It is a food that has a low glycemic index, which is very beneficial for people who suffer from diabetes.
The glycemic index allows us to evaluate the effect of a food on the blood glucose level in the 2 hours following its ingestion. The lower the glycemic index, the less quickly blood sugar levels rise.
Moreover, almonds improve blood sugar control and make cells more sensitive to insulin.
Finally, they also help fight against the increase of uric acid.
To benefit from all the advantages of almonds, you only need to consume 30g per day, which is about 24 almonds (180 calories).
Finally, you should know that its lipid and amygdalin content depends on the region where it is grown.
Dr Noura Marrai (Doctor of Pharmacy, YouTuber Health, creator of the health well-being Pharmaquiz application),
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