Almonds are part of the family of nuts, some very essential foods in our Mediterranean diet. It is a seed that comes from the almond tree and the seeds as such are listed as one of the healthiest edibles on the planet. This small seed is bright white, elongated, soft and crunchy for consumption.
This dried fruit has the peculiarity of being part of all those with a great energy contribution and that is that almonds are beneficial with some very beneficial characteristics such as heart protectors, facial rejuvenation, reduce cholesterol and many more properties that we will detail later.
Table of Contents
Main nutrients of almonds
Next, we detail a table of the nutritional values that 100 g of this product contains:
- Calories: 580 kcal. Although in this small section we detail what only one almond contains: 7 Kcal or 29 Kj. Consuming a handful of almonds would equal about 15 to 20 almonds, which would be about 150 calories.
- Proteins: 18,70 grams, which would be equivalent to almost the same amount of protein provided by 100g of meat. Apart from the properties that proteins provide, this component makes it responsible for the feeling of satiety.
- Carbohydrates: 58 grams. Although their contribution is high, it should not be forgotten that they are slowly absorbed, which will provide long-term energy without affecting sugar levels.
- Grease: 54 grams. These fatty acids are essential for the body, they are good fats, as they will help protect our cardiovascular system.
- Fiber: 13,50 grams
- Soccer: 250 milligrams. Ally to strengthen bones and joints.
- Iodo: 2 milligrams
- Smoothie E: 26,15 milligrams
- Vitamin B9 or Folic Acid: 45 micrograms.
- Vitamin A: 20 micrograms.
- Vitamin C: : 28 milligrams
- Vitamin K: 3 micrograms
- Phosphorus: 201 milligrams
- Iron: 4,10 milligrams
- Potassium: 835 milligrams.
- Magnesium: 270 milligrams
- Zinc: 6,80 milligrams
- Manganese: 1,83 milligrams
Properties and benefits of almonds
There are many benefits that almonds provide to our body, it is a food suitable for all types of vegan or vegetarian diets and Thanks to its caloric intake, it is ideal for people who practice sports or children with high activity. Among its properties we can find:
Great source of calcium
This dried fruit is so rich in calcium that it can be a good alternative for dairy foods, or as a complement to some diets that need a greater supply of this component.
Great contribution of iron and phosphorus
There are 4 milligrams that each 100 g of almonds contains and it is a great benefactor to prevent and combat anemia. Your contribution in phosphorus makes it beneficial for feeding the brain and thus keep it lucid and active, it is a good companion for memory loss and radical mood swings.
It is a great immune booster
Contains antioxidants, vitamin E, manganese and zinc a great source of wealth to strengthen the immune system, it also helps to combat states of fatigue and tiredness.
Prevents cardiovascular diseases
Contains unsaturated fats, especially monounsaturated fatty acids. It has great similarity with olive oil and is that helps fight LDL cholesterol which is harmful to our body and favors "good" HDL cholesterol which helps prevent cardiovascular accidents, a great benefactor to the heart.
As a test, 42 g of almonds were consumed per day for three months and it was shown that it reduced the levels of protein C in the blood. This protein, being present and high, produces heart disease, so its consumption helps a lot in this type of ailment.
In addition, it contains flavonoids such as quercetin, rutinosides and catechins, which are responsible for contributing to the good functioning of our circulatory system.
It keeps us younger
Its content in selenium and vitamin E they are good allies to fight free radicals, help prevent degenerative diseases. It is a good ally to keep our skin much younger and is that consuming about 60 g of these almonds every day you can get to notice their effects, decreasing facial wrinkles by up to 10 percent.
Ways to take almonds
Its usual consumption is usually made raw or fried in the form of a snack, or as an accompaniment to other foods, such as stews or salads. It is common to see how they can be done smoothies for breakfast, make guirlaches, soups or even as an accompaniment to vegetable puree ... and especially in desserts.
This food becomes more bearable and requires its consumer demand thanks to its great contribution of proteins and healthy fats, apart from many other nutrients that we have reviewed. This makes it an essential food in a healthy and balanced diet.
To give us an idea, a handful of almonds contains around 3 g of fiber, 6 g of protein and 14 g of fat, which is equivalent to 20% of the RDA.