Nuts are a great nutritional base to provide the body with healthy proteins (of vegetable origin, of course), fiber, minerals and healthy fats. An extraordinary snack to reduce appetite and anxiety for less healthy foods rich in fat and that increase cholesterol.
However, we go beyond the nutritional composition and want to analyze the properties of almonds demonstrated in scientific studies.
As we also discussed with the properties of walnuts, moderate consumption of 30 grams of nuts is beneficial for the body and specifically for the cardiovascular system.
We are going to study all the properties of almonds to make everything much clearer.
Table of Contents
Properties of almonds
Balanced nutritional composition
The almond is the fruit widely known throughout the world of the almond tree. A fruit of which the nugget is used for all kinds of meals in many countries and for the preparation of desserts.
Even its shell has a high use at an industrial level, since it can be used as a source of energy to keep a fire or a boiler alive.
At the nutritional level, the properties of almonds are characterized by the following composition.
| Composition | Concentration | Recommended daily allowance |
|---|---|---|
| Total energy | 163 kcal | 8% |
| Proteins | 6 g | 12% |
| Carbohydrates | 6.1 g | 2% |
| Fats | 14 g | 21% |
| Fibre | 3.4 g | 14% |
As you can see, it has a high fat index but only 1 gram of the 14 are saturated fats and in the first instance harmful to the body. The rest are healthy fats (unsaturated fats) that represent 8.7 grams per serving.
In addition, it includes 1.7 mg of Omega 3 and 3408 mg of Omega 6, beneficial for the body for its antioxidant capacity, as in the properties of avocado.
List of vitamins of almonds
It is also important the amount and concentration of natural vitamins that have the properties of almonds and, in general, many nuts.
The properties of almonds stand out nutritionally for their vitamin E content with 7.4 mg per serving (37% RDA), riboflavins (17% RDA), niacins (5% RDA) and folates (4% RDA).
Mineral concentration
The balance between minerals is important, since many of them act in the regulation of enzymes and the activity of the cardiovascular and digestive system, among others.
- Calcium: 75.6 mg (8% RDA)
- Hiero: 1 mg (6% RDA)
- Magnesium: 84.8 mg (21% RDA)
- Phosphorus: 146 mg (15% RDA)
- Potassium: 212 mg (6% RDA)
- Zinc: 0.9 mg (6% RDA)
- Copper: 0.3 mg (13% RDA)
- Manganese: 0.7 mg (33% RDA)
1. High antioxidant load
A great property of almonds and many other nuts such as walnuts, hazelnuts and pistachios is their antioxidant capacity.
Many of these compounds are organic acids, flavonoids or organic acids that have the ability to bind to oxidized free radicals and reduce their harmful activity to the body.
This helps protect against oxidative stress, reduce tissue inflammation, premature aging of the skin and prevent different types of cancer of the digestive system. [Study]
Many of the properties of almonds for their antioxidant action are found in the brown skin. That is why it is interesting to consume the daily ration of almonds (maximum 30 grams) with skin and without additives such as salts, fried or battered with flour. [Study]
This has been studied in people prone to oxidative stress, such as the niche smoking population. A scientific trial has shown a significant reduction (greater than 20%) of these stress markers in a one-month almond consumption period. [Study]
Therefore, it is advisable to have a daily serving of different nuts where the properties of almonds, pistachios and other seeds are included.
2. The properties of almonds to regulate blood sugar level
The largest studies are currently focused on finding natural products that are easy to apply and consume by humans and that have a favorable impact on diabetic people.
Diabetes has become one of the main diseases of the twenty-first century and great efforts and sums of money are being allocated to limit the negative effects.
Consuming fiber and healthy fats has a positive impact on blood sugar regulation and insulin sensitivity (especially in patients with type II diabetes).
The nutritional contribution of magnesium almonds favors the control of blood glucose, as has been scientifically proven in some clinical trials. [Study]
There is a close relationship between magnesium and people who suffer from type 2 diabetes. In fact, more than 25% of such patients have a problem with the assimilation of this mineral. Therefore, correcting these mineral deficiencies significantly reduces blood sugar levels and insulin sensitivity. [Study]
Therefore, whenever the harmful effect of diabetes or glucose regulation is aggravated by the lack of assimilation of magnesium, the properties of almonds, due to their high content (a daily ration is equivalent to 21% of daily needs) can help for the benefit of regulation.
3. Regulates blood pressure
It has also been shown that the optimal magnesium content effectively regulates blood pressure, promoting reduction in cases of hypertension.
Chronic hypertension or high blood pressure increases the chances of cardiovascular accidents, kidney failure and heart attacks.
As long as this lack of regulation is due to suboptimal magnesium indices, the properties of almonds, rich in magnesium, can help reduce the problem, as has been scientifically ginned. [Study]
4. Properties of almonds in the control of cholesterol levels
Cholesterol is intimately related to the consumption of saturated fats and lipids, which is known as bad cholesterol or LDL lipoproteins and triglycerides.
Almonds can replace the need to consume this type of fat, replacing them with those of an unsaturated type and much more beneficial for the body.
Scientific studies have shown how the intake of HDL or beneficial fats, included in the properties of almonds, manage to limit the assimilation of LDL lipoproteins or bad cholesterol.
The impact it can have on cholesterol reduction, as has been scientifically demonstrated, can be important with the habit of a daily serving (maximum 30 grams) of nuts. [Study]
Reducing the levels of bad cholesterol or LDL means an improvement of the cardiovascular system, reducing thrombi and intravenous obstacles and increasing the health of the circulatory system.
In turn, increasing the intake of fiber and other beneficial components also improves the response of other organs, such as the kidneys, liver, and digestive system.
5. Reduces food anxiety and controls appetite
All types of seeds and nut sources contain a high proportion of calories, protein, and fiber. However, they do not provide as many unsaturated fats or sugars that can be harmful to the body.
The habit of consuming this type of products, in always moderate doses, allows to reduce the appetite and the future intake of foods that satisfy us soon and that are enriched with salts, sugars and fats.
Fiber also has a great satiating power. A reduced dose replaces a lot of protein and fat from other foods. [Study]
This is true for all types of nuts, such as almonds, walnuts, hazelnuts or pistachios, among others.
Do you know more properties of almonds?
