2024-02-05 13:10:20
Did you know ? California is the largest producer of almonds: 80% of the world’s almond production comes from this American state!
What are the nutritional benefits of almonds?
For 100 g of almonds (with skin), we count, according to the Anses Ciqual table:
Protein: 18.8 g Carbohydrates: 9.51 g Lipids: 51.3 g Sugars 4.2 g Dietary fiber: 12.5 g Monounsaturated fatty acids: 34.4 g Polyunsaturated fatty acids: 10.5 g Calcium: 260 mg Iron: 3.4 mg Magnesium: 270 mg Phosphorus: 510 mg Potassium: 800 mg Zinc: 3.5 mg
But also vitamin E, vitamin B1, vitamin B2, vitamin B3, vitamin B5 and vitamin B9.
To remember. Rich in phytosterols, almonds also offer a super-cocktail of minerals (iron, calcium and magnesium) as well as vitamin E, good for the skin. So many good reasons to eat almonds!
What are the health benefits of almonds?
Almonds for cardiovascular health
As with other nuts and oilseeds, the unsaturated fatty acids, proteins, vitamins and even minerals contained in almonds help to improve the health of blood vessels as well as arterial function. Arterial circulation is optimized, blood pressure reduced… Which helps reduce the risk of cardiovascular disease. In fact, almonds help prevent and reduce the risk of heart disease.
Almonds are anti-cholesterol allies
Like other nuts, consuming almonds helps reduce cholesterol levels. Almonds are in fact rich in phytosterol – plant lipids – which help to lower bad cholesterol levels.
Almonds to aid digestion
Finally, the latest scientific work explores its digestive benefits: almonds could have a prebiotic effect, that is to say they contribute to the good health of our intestinal flora.
Almonds to fight stress
Chew a handful of almonds to relieve stress? There’s nothing crazy about it! Thanks to their high magnesium content, almonds promote muscle relaxation… and in particular help to better tolerate cramps linked to PMS.
Another advantage of almonds? Their particularly concentrated antioxidant content… in the thin skin enveloping the almond, just under the shell! Anti-oxidants help fight against oxidative stress or cellular aging. In fact, by eating foods rich in antioxidants we help fight against the development of certain diseases… but eating almonds does not provide a cure!
Do almonds help you lose weight?
If you tend to snack between meals, go for almonds without remorse! Thanks to their high dietary fiber content as well as the chewing necessary for their ingestion, almonds allow you to achieve satiety and are therefore an ideal appetite suppressant in case you feel peckish!
But if you consume almonds for their slimming properties, it is better to make the right choices! 100 grams of fresh almonds contain around 350 calories. An already high calorie score… which gets worse when you opt for dried almonds: count 634 calories per 100 grams!
On our plate The objective? Eat a handful of almonds per day, in other words around twenty or 30 g. In case of hunger pangs, as almonds are rich in fiber, they hold up well and prevent you from jumping on other temptations that are less dietary correct… on the other hand, be careful not to overdo them: as they are rich in fiber, they can be the cause of inconvenience (diarrhea, nausea, etc.) when consumed in excessive quantities.
Finally, you must be careful to choose the almonds carefully: we prefer plain or dry-roasted almonds (without added sugar or salt) because their nutritional benefits are much greater! In cakes and other industrial foods, it doesn’t count! Once ground into powder, the almond loses most of its good fatty acids…
Read also
10 fatty foods that are good for us Heart, brain, cancer: the health benefits of nuts
[Dossier] Superfoods, allies of well-being and health – 23 articles to consult
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