Almonds – properties and nutritional value of almonds

Almonds are nuts, which have many nutritional values, and hence – healthy properties. Check what effect the almonds have.

Almonds have a lot of nutritional value, and consequently – healthy properties. Almonds are a proven way to nausea and heartburn in pregnancy. You can also be recommended for slimming, because they prevent hunger pangs.Also, they relieve stress and soothe nerves, and also reduce cholesterol and sugar in the blood, preventing atherosclerosis and diabetes. Check what else the almonds have.

Almonds are almond seeds, not nuts, but they are commonly misidentified, they even have the title of king of nuts. Sweet almonds (A. communis var. Sativa) from the Middle East are distinguished by their properties and nutritional values ​​- they have a lot of vitamin B2 (1.138 mg / 100 g), vitamin E (25.63 / 100 g) and fiber (12.5 g / 100g), they also have essential unsaturated fatty acids (EFA) and mineral elements (especially potassium) It is thanks to these substances that almonds can prevent heart disease and diabetes, which has been scientifically proven. They are also recommended for nausea and heartburn in pregnancy.Also, they prove themselves in the diet of vegetarians, slimming people and those living in constant stress.

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Almonds reduce the risk of developing heart disease

This is the result of research carried out by scientists from the University of Aston in Great Britain.In the young subjects they examined with obesity and hypertension (and therefore risk factors for heart disease) who consumed 50 g of almonds every day for one month, there was an increase in the level of vitamin E in blood, lowering blood pressure and improving circulation (compared to the control group), all thanks to the beneficial substances contained in almonds, such as vitamin E, essential fatty acids, fiber and flavonoids.

Vitamin E makes it difficult for bad LDL cholesterol to reside in the vascular walls, EFAs have anticoagulant properties and reduce the level of bad cholesterol in the blood, as does fiber, while flavonoids have antioxidant properties, i.e. they inhibit the oxidation of LDL cholesterol by free radicals, they prevent In addition, flavonoids regulate the tension of the walls of blood vessels and the degree of contraction of small vessels, and thus contribute to the proper regulation of blood pressure – just as contained in considerable amounts in almonds potassium (up to 733 mg / 100 g ).

Almonds and diabetes

Almonds improve insulin response and lower LDL cholesterol levels in people with pre-diabetes, and thus reduce the risk of developing type 2 diabetes, researchers at the American Loma Linda University have argued in the journal \ Journal of the American College of Nutrition \ in 2010. In their studies, 65 people with pre-diabetes (that is, where the sugar level is between 100 and 125 mg%) took part in. Half of the people were assigned to a control group that was on a balanced diet while the second one received almonds, which accounted for 20% of calories delivered daily.After 4 months, it turned out that people who consumed these sweet nuts, decreased LDL cholesterol and decreased insulin resistance. Thanks to the unsaturated fatty acids contained in almonds, proteins and vitamins and minerals.

Almonds and slimming

Almonds, despite the fact that they contain a lot of fat and are caloric, promote weight loss.The EFAs contained in them regulate the metabolism and prevent the accumulation of unnecessary fat.In addition, almonds contain a lot of fiber (12.5g / 100g), which quickly and for a long time Of course, the almonds will give a feeling of satiety, of course almonds will give the desired effect if eaten in moderation, preferably only a handful a few times a week instead of other products (and not as an extra snack). also for constipation (due to the large fat content).

In addition, the long chewing of two or three almonds is a proven way of dealing with hunger pangs.

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You can read also: Banana muffins with almond butter

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