Almond nuts: composition, calorie content, daily dosage, benefits and harms

Our body is often attacked by factors such as pollution, stress and poor diet. The simplest and easiest factor to control is nutrition. Excessive amounts of fatty and carbohydrate foods, or even irresponsible consumption of unnecessary low-calorie foods, have one end result - our body suffers.

Almonds are the most nutritious and dense nut and are considered the king of nuts in many cultures. This is one of those foods that promotes both internal and external health (appearance). The benefits of almonds for women of all ages include enhancing physical beauty, weight control, maintaining strong bones or a healthier pregnancy.

Chemical composition and calorie content

Almonds are considered an exquisite delicacy, known since the times of Ancient Egypt, Turkey, and Persia. Nuts are valued not only for their delicate taste, but also for their beneficial properties for human health. Nature itself has endowed the fruits with a unique composition. Almonds are a source of vitamins and microelements.

Nutritional value of almonds per 100 grams of product:

• 18.8 g protein;
• 57.5 g fat;
• 12.8 g carbohydrates;
• 4 g water;
• 7.1 g starch;
• 7.3 g dietary fiber;
• percentage of energy components used: 12%|79%|9%.

Almonds are a hearty treat. The calorie content of fruits varies depending on the method of preparation. 100 grams of raw nuts provide the delicacy lover with 575 kcal, and roasted nuts – 640 kcal. The nutritional value is mainly influenced by fats. But almonds also contain as much protein as beef.

Important! The fruit contains a large amount of oils. But they are all healthy unsaturated fatty acids, which do not move to the depot on the stomach, but are consumed by the body in the process of life. Sweet almond kernels contain 80% oleic (omega-9), 15% linoleic (omega-6) fatty acids. Proteins are represented by amino acids - histidine, tryptophan, leucine, threonine.

Almonds contain essential oil, which determines its unique aroma. This property is used by skilled women and cooks in their creations. Nuts contain zeaxanthin and lutein, two important antioxidants for the eyes. They also contain pigments necessary for vision - carotenoids, lycopene. Another useful component of the fruit is arginine. It regulates blood sugar and affects the production of female and male sex hormones.

Types and varieties

There are three varieties of almonds: thin-walled, bitter and sweet.

Common almond

This is the most common species, widely cultivated in Afghanistan, Iran, Central Asia, Crimea, and the Caucasus. The shrub reaches 4 m in height, and the tree – up to 8 m, the characteristic feature of which is a lush openwork crown. The lifespan of the plant reaches 130 years. Its flowers are large, white and pink. The leaves are narrow, pointed, rich light green in color. The fruits are covered with a velvety peel and have a flattened configuration; inside there is a seed with an edible core. Flowering occurs in the last month of winter and lasts 2-3 weeks.

Varieties of common almonds: brittle, sweet, bitter. This is the only species used in fruit growing. The most popular varieties include: White Sail, Pink Fog, Anyuta.

Steppe almond

This almond grows in Central Asia, Siberia and the European part of Russia. It tolerates frost and drought well.

Steppe almond is a low shrub up to 1.5 m in height, with a dense spherical crown. Its leaves are marshy on top and light green underneath. The flowers of the plant are small, up to 3 cm in diameter, bright pink, collected in inflorescences. The flowering period occurs in May and lasts 2-3 weeks. The fruits are covered with a light velvety skin, small (up to 2 cm in length), ripen in August-September.

The lifespan of a crop varies from 60 to 80 years.

Trilobed almond

Distributed in Northern China. The height of the tree is 5 m, the crown is spreading, up to 1.5 m in diameter. The shoots are dark gray above and gray at the bottom. The leaves are green with a yellowish tint. The flowers are crimson, dark or bright pink. The flowering period occurs in April-May and lasts up to 20 days. A distinctive feature of this plant is its winter hardiness and unpretentiousness. It easily tolerates frosts down to 20 degrees.

Ledebour almond

It is found in Altai. This is a small shrub up to 2 m in height with large dark green leaves and light pink flowers reaching 4 cm in diameter. The plant blooms in May and is very fragrant. It begins to bear fruit no earlier than the 11th year of life.

Almond Petunnikova

The homeland of the bush is the Western Tien Shan. This is a dwarf plant with a crown diameter of no more than 0.8 m and a height of up to 1 m. It bears fruit in the 6th year of life. The fruits are red, covered with a velvety thick peel. In the cold season, shoots of dwarf shrubs may freeze.

Bitter almonds contain amygdalin and a glycoside. Because of this, it poses a danger to the health of the body. Fifty nuts is a lethal dose for humans.

Properties of almonds for the female body

The benefits of almonds for a woman’s body are due to a unique complex of active ingredients. The rich composition has a beneficial effect on the functioning of vital organs. Eating nuts has many therapeutic effects:

• anticonvulsant;
• choleretic;
• strengthens the heart and blood vessels;
• anti-inflammatory;
• weak diuretic;
• immunostimulating;
• analgesic;
• rejuvenating;
• antisclerotic;
• improves vision;
• anti-cancer;
• calming.

Almonds are great for snacking. The proteins and fats it contains satisfy the feeling of hunger for a long time. Nutritionists recommend including almonds in the diet of vegetarians who are deficient in protein. A small handful of nuts will provide female athletes with protein, which is quickly consumed during physical activity.

The benefits of almonds for diabetics are due to their low glycemic index (25 IU) and the presence of minerals. In addition, the kernels increase the sensitivity of the hormone insulin.

Important! Endocrinologists recommend including fruits in the diet of patients with diabetes, but without concomitant obesity.

Lutein and zeaxanthin, which are part of almonds, protect the retina from age-related dystrophy, which leads to blindness in women and older men

Benefit

Nuts have unique properties due to their rich content of nutrients - amino acids and unsaturated fatty acids.

The benefits and harms of almonds for women after 50 years are determined by the amount of product consumed. During menopause, the body is sorely lacking vitamin E, minerals, and antioxidants, which nuts are rich in. But excessive consumption of almonds leads to weight gain.

The fruits are prescribed for diets with reduced sodium content. Nuts have a therapeutic and preventive effect on vital systems .

For the heart and blood vessels

Considering the high content of potassium and magnesium, we can safely say that almonds are a product for women suffering from heart disease. A high concentration of nutrients is concentrated in the peel. The fruits strengthen the myocardium and lower blood pressure.

nut contains essential amino acids - isoleucine, tryptophan, methionine, valine. In combination with healthy fatty acids, they reduce bad cholesterol, protect the walls of blood vessels from the accumulation of plaques, and prevent the formation of blood clots. Important! This prevents heart attacks and strokes.

For anemia

Women who often lose blood during their menstrual cycles may benefit from including sweet almond kernels in their diet. High iron levels help increase blood hemoglobin. Doctors recommend eating 20 nuts for anemia. Moreover, soaked almonds have the best properties.

For the nervous system

Magnesium has a beneficial effect on the nervous system. Helps cope with insomnia, stress, and relieve irritability. Almonds are recommended by nutritionists for autumn and postpartum depression in women.

For the brain

The high content of B vitamins stimulates brain activity. Increases intellectual performance, improves memory. Phosphorus and magnesium nourish nerve cells and help relieve mental stress for businesswomen and scientific workers.

The amino acid L-carnitine promotes the formation of new neural connections in the brain, increases their activity, thereby increasing the productivity of intellectual activity. Fact! Research has established the ability of almonds to stop the progression of Alzheimer's disease.

For the stomach and intestines

Almonds have proven themselves well in women with diseases of the digestive system. Moreover, almond milk, which has enveloping properties, is much more effective. It is easily prepared at home from kernels and water. The product in liquid form is well absorbed due to the absence of lactose. In addition, it saturates the body with potassium. Used for heartburn, diarrhea and inflammatory bowel diseases.

For teeth and bones

Sweet almonds contain calcium - the main building element of bone tissue. Phosphorus and calcium strengthen teeth and prevent the development of osteoporosis. Women during menopause especially need these microelements. During menopause, the level of sex hormones decreases, which is directly related to a decrease in calcium in the bones.

Doctors recommend taking almonds for caries. Nuts actively fight inflammation of the oral cavity - gingivitis, stomatitis.

Skin health

Almonds are a beauty nut. After all, it holds the record for the content of vitamins A and E. The composition contains other antioxidants - unsaturated fats that can protect the skin from premature aging.

Anti-aging and nourishing properties are used to produce facial care cosmetics. Almond oil enhances hair and eyelash growth, cleanses and moisturizes the skin.

When losing weight

The calorie content and rich composition of almonds allows nutritionists to use it in the diet for weight loss. When used correctly, fiber and unsaturated fats help you shed extra pounds. The kernels quickly satisfy the feeling of hunger, prevent overeating, and saturate the body with useful substances. The amino acid arginine present regulates weight.

Fact! Studies have shown that women who regularly consume almonds experience less cravings for carbohydrate foods. Therefore, they are more likely to achieve and maintain a healthy body weight.

Possible harm and contraindications

Like any fruit, almonds, in addition to their beneficial properties, have some contraindications. For sensitive people it may be an allergen. Attention! Kernels are prohibited in case of individual intolerance. Signs of an unusual reaction to nut protein:

• nasal congestion;
• cough;
• vomit;
• dizziness;
• diarrhea;
• stomach ache.

Allergy sufferers should eat 2-3 nuts for the first time, observing the body’s reaction. If consumed in excess, high-calorie almonds can be harmful to people who are prone to weight gain. Important! Women with large body weight are allowed to take no more than 10 cores per day.

It is harmful for a person of any size to frequently consume salted and roasted nuts. You should not eat almonds if you have diseases of the intestines and pancreas in the acute stage. The amines and salicylates present in them cause diarrhea and heartburn. Taking 60 grams per day is a risk for the digestive system.

Fried or dried?

As a result of roasting, the concentration of B vitamins included in the fruit is significantly reduced. Roasted nuts contain less vitamin E than dried nuts.

The advantage of fried fruits is that they are easy to digest, so they are healthier for people with problems with the digestive system.

The method of roasting also matters. If vegetable or butter, sugar and honey are added during heat treatment, the calorie content increases significantly.

How to choose when purchasing

Only high-quality almonds bring benefits to the body. Peeled fruits are evaluated externally according to several criteria:

• the kernels have no foreign odor;
• brown skin without spots or mold;
• nuts are evenly shaped without cracks.

If you purchase almonds in shell, pay attention to its integrity. One batch should contain fruits of the same size.

Advice! Buy shelled nuts in bags from supermarkets or specialty stores and keep your receipt. See the expiration date on the packaging.

Contraindications and possible harm

It is prohibited to include unripe nuts in the diet, as they contain large amounts of hydrocyanic acid. Its small doses are used in the production of homeopathic remedies, but without special treatment it causes harm to the human body.

Contraindications for use:

• Individual intolerance to the nut;
• Obesity or tendency towards it;
• Heart rhythm dysfunction;
• Thyroid diseases.

Significantly exceeding the daily dose of the sweet variety can lead to dizziness and even mild drug intoxication.

The lethal dose of bitter almonds for an adult is 50 tonsils.

How to roast almonds

The nuts are roasted in the oven or in a frying pan. The fruits are first peeled. Hot water can easily handle this simple task. Soak for a few minutes, then keep in cold water and remove the husks. Place the almonds on a tray to dry. Now cook using one of the following methods:

1. Spread the nuts on a baking sheet in a thin layer and place in the oven, preheated to 180 °C. Stir occasionally for 10–15 minutes. Once removed, transfer the almonds to another baking sheet.
2. To roast on the stovetop, place the kernels in a single row in the pan. Stir until the color changes from golden to beige. Please note that after removing the stove, the nuts will become darker as they cool.

Fact! After heat treatment, you will get tastier, but less healthy nuts. They destroy vitamins, omega 6 and 9.

Benefits of Almonds During Pregnancy

Tonsils contain folic acid (44 mcg/100 g), which is necessary for cell growth and tissue formation. Therefore, folic acid is important for healthy fetal growth and reducing the risk of birth defects.

Almonds are a complete food and contain many nutrients that support a healthy pregnancy. Good calcium content (269 mg/100 g) contributes to the proper formation of the child’s skeleton. Vitamin B9 present in the nut is critical for the healthy development of the brain and nervous system and also provides protection against neural tube defects.

You will be surprised to know that almonds also help control mood swings. A natural substance called phenylalanine present in the nut changes our mood and cognitive functions. This substance is easily absorbed into the brain and begins to produce hormonal chemicals such as adrenaline and dopamine. They relax the body and improve brain function. There's even an Ayurvedic recipe from the Far East to help relieve symptoms of nervousness and anxiety:

• Grind 8-10 soaked almonds into a paste.
• Add a teaspoon of nutmeg.
• Add a pinch of ginger powder.
• Mix all this in a glass of warm milk and drink.

Raw almonds are difficult for expectant mothers to digest. It is recommended to soak almonds overnight to reduce the chance of indigestion. Almond skins contain a powerful enzyme inhibitor with a natural function of protecting the seeds until they are exposed to moisture for germination. Soaking deactivates this inhibitory compound and initiates the release of essential lipase (an enzyme) that helps in the proper breakdown of fat. This promotes enhanced digestion and absorption of all the nutrients of this natural superfood. Soaking also softens the almonds. Almond skins should never be thrown away. It contains essential minerals, antioxidants and nutrients that make almonds whole and complete.

Recommended soaking method:

• Take required amount of almonds in a bowl.
• Add clean drinking water until all kernels are completely submerged.
• Cover with a thin cloth to ensure oxygen flow. Do not install a tight lid.
• Soak overnight at room temperature. Do not refrigerate.
• Drain and enjoy your almonds.

Where to add and what to combine with for maximum benefit

Almonds are widely used in oriental cuisine. The kernels are used in baking cakes, cookies, and cupcakes. In Turkey, they are added to ice cream in numerous sweets - nougat, pishmanye, ice cream. Whole kernels are used to make chocolate-covered almonds.

Nuts go well with milk and cottage cheese. Added to fruit salads, combined with other nuts in muesli.

European women use the kernels to coat meat and fish dishes, especially trout. Of the many sweets, the most widespread in Europe is marzipan - a mixture of sugar syrup with crushed almond kernels.

Women in India use it along with nutmeg, cinnamon, and ginger. Residents of Indonesia and China put the fruits in meat and rice dishes. The taste of the Italian brand of Amaretto liqueur is known thanks to the addition of almonds.

Selection and storage

When choosing almonds, it is important to make sure that their shells are not damaged. There should be no “rusty” coating on its surface. The nuts must be the same color and size. The fresh product has a light nutty aroma. Before purchasing, carefully study the composition; it should not contain salt, sugar or preservatives.

Do not leave nuts in an open container. It is recommended to store it in a closed container in a cool place. Almonds can be wrapped in a bag and put in the refrigerator, thereby extending the shelf life of the product to 1 year.

Features of consumption

Attention! It is better to eat the kernels raw or dried, without frying or adding salt or sugar. During heat treatment, the calorie content of the kernels increases and the beneficial substances in them are destroyed. But they are more easily absorbed in the intestines.

In order not to harm the body, you should follow the advice of doctors:

• Eating salty and sweet nuts is fraught with increased blood pressure and the appearance of edema.
• The high-calorie product should be eaten in the first half of the day so that it has time to be digested and consumed during women’s active activities.
• Almond skin contains harmful phytic acid, which slows down the absorption of iron, magnesium and calcium. It is recommended to soak nuts to obtain microelements.

The daily portion of nuts varies for some categories of people. Women who take care of their figure should not eat more than 10–15 pieces or 20 grams per day.

During pregnancy

Almonds are useful to include in the diet during pregnancy . There are many reasons for this:

• Vitamin E contained in the kernels and skin prevents the risk of premature birth.
• Incoming folic acid contributes to the proper development of the child and ensures the normal course of the entire gestation period.
• The fiber present in the composition eliminates constipation and diarrhea typical of pregnant women and helps normalize stool.
• A large amount of vitamins in combination with proteins and carbohydrates helps nourish the fetal skeleton.

Almonds relieve stress for the expectant mother and suppress anxiety.

During lactation

Nuts improve the quality of breast milk. Prevent the risk of developing postpartum depression. Provide healthy sleep for women and children. High levels of protein, vitamins and minerals help restore energy to a tired mother. Almonds completely replace chocolate, which is prohibited during lactation.

Application in cosmetology

However, ingestion does not limit the beneficial properties of the product. Often almonds, both sweet and bitter, are used to prepare cosmetics for skin and hair care.

Uses of almond oil

The most commonly used oil is almond oil, which stimulates eyelash growth and improves hair condition.

Regular rubbing into the scalp helps make hair manageable and silky, makes combing easier and accelerates growth.

For cosmetic skin defects: psoriasis, eczema, dermatitis or irritation, the oil has an anti-inflammatory and wound-healing effect.

Almond oil is often used to treat dry skin, flaky elbows, and cracked heels. Can be used as a massage product for cellulite.

Walnut milk

Along with oil, almond milk is used in cosmetology, obtained by direct extraction.

Milk is included in many cosmetics intended for skin care. It helps normalize the functioning of the sebaceous glands, serves as an anti-aging agent and protects the skin from the harmful effects of ultraviolet rays.

How to store and how long to store

Inshell nuts can be stored for a year in a cool, dry place. The expiration date of kernels purchased in bags is indicated by an indelible inscription. After opening the package, the product must be poured into a glass or porcelain container with a lid.

Almond fruits retain their beneficial qualities for 6–9 months in the refrigerator. But the shelf life in a cellophane bag is reduced to 3 months. If the kernels develop a rancid taste or mold after long-term storage, throw them away without regret.

Almonds are useful for every woman, subject to the daily requirement, if there are no contraindications. Frequent consumption of salted and fried nuts is harmful. For health, it is better to take raw soaked kernels.

How much can you eat per day

The daily requirement of sweet almonds for an adult is 8-10 nuts (30-50 g per day).

The exception is the bitter variety. It contains amygdalin glycoside, which can decompose into sugar, benzaldehyde and hydrogen cyanide (poison). It is prohibited to consume bitter nuts without heat treatment.

Medicinal and beneficial properties

Almonds are an alternative source of animal protein containing minerals and vitamins.

Beneficial features:

• Reducing blood cholesterol levels;
• Prevention of cancer;
• Normalization of gastric acidity;
• Treatment and prevention of gastrointestinal diseases (gastritis, ulcers);
• Remedy for headaches, migraines;
• Anticonvulsant effect;
• Treatment of anemia, anemia, cough.

For men

Men who reach 30 years of age suffer from decreased testosterone levels. Almonds take an active part in the production of male hormones. The amino acid arginine included in the composition increases libido.

The zinc and selenium contained in it contribute to the formation of sexual desire in men. Their insufficient content in the body leads to loss of interest in intimate life and an increased risk of developing prostatitis.

For women

Almonds normalize hormonal levels and help eliminate problems with the menstrual cycle. Eating nuts during menstruation can reduce discomfort or pain.

Vitamin E, a non-enzymatic antioxidant (tocopherol), stops premature aging, which is especially important for women.

Vitamin E included in the composition reduces the likelihood of spontaneous abortion. Minerals (magnesium, phosphorus, iron) and folic acid contribute to the proper development of the fetus. The inclusion of fiber prevents the occurrence of problems with the gastrointestinal tract.

Almonds are recommended for breastfeeding. They help overcome fatigue, prevent exhaustion of the body, and are a source of protein necessary during lactation. Almonds contain fluoride and calcium, which are beneficial for the development of the baby.

When losing weight

Almonds are a high-calorie product, so consumption is permissible in moderate doses. Regular use of it will not solve the problem of excess weight. However, you can include the nut in your diet when losing weight by adding 3-4 crushed kernels to salads or kefir.

Almonds and almond oil are widely used in cosmetology and aesthetic medicine. Vitamins A and E prevent premature aging, optimize the functioning of the sebaceous glands and launch regeneration processes.

Cosmetic products containing almonds increase skin tone and elasticity, relieve inflammation, moisturize tissues and normalize water-fat balance. Scrubs, creams and lotions with the addition of nuts smooth out wrinkles, eliminate flaking and improve skin color.

Shampoos, masks and balms with almond oil nourish and strengthen hair, help restore its structure. Based on it, special products are being developed to cope with dandruff or baldness.

• Almonds have a strong and widespread root system, which allows it to grow on the most inconvenient terrain and loose soils. This feature of the plant allows you to strengthen the soil on slopes and ravines.
• Experienced breeders and amateur gardeners use the plant as grafting for peaches and apricots in order to develop new varieties.
• Almond bushes are used as decorative decoration in parks, squares and alleys.
• Blooming almonds are an excellent honey plant. Professional beekeepers and beekeepers prefer to have plantings of this plant near their hives.
• The plant has valuable wood that is used to make furniture.
• Almond essential oils are used in medicine, cooking, the confectionery industry and cosmetology.
• Waste after plant processing is used in livestock farming as animal feed.

Benefits for women

Despite the popularity of almonds, the benefits and harms of the nut for women are closely related, so you need to be careful when using it. If we talk about positive and healing qualities, we can highlight the following:

1. The beneficial properties of almonds for women help to establish cycle regularity and control the amount of menstrual bleeding. Regular consumption of seeds eliminates muscle spasms during menstruation and relieves lumbar pain.
2. Almond oil is widely used as a base for masks. The action of these products is aimed at cleansing pores, smoothing wrinkles, eliminating nasolabial folds and premature signs of aging.
3. Almond oil works well for problematic hair. Masks with it eliminate alopecia, stimulate growth, and relieve dandruff and dryness.
4. Magnesium in nuts normalizes the state of the higher parts of the nervous system during emotional stress, depression and neurosis. It lifts your mood, reduces the intensity and frequency of headaches, and stabilizes sleep.
5. Almonds are also beneficial for women because they remove excess water from the body. This quality is highly valued by people whose legs often swell. When consuming them, the risk of salt accumulation in the urine is eliminated.

Vitamin composition

Almonds have long been valued for their excellent vitamin composition; their fruits contain:

• fatty acid,
• vitamins;
• proteins;
• carotenoids;
• flavonoids;
• alimentary fiber;
• microelements.

The kernels of this tree themselves are quite high in calories - 100 grams of raw nuts contain about 590 kilocalories.

The composition of the king nut includes essential fatty acids, high-quality absorbable protein, unsaturated fats, vitamins - E, A, PP, C, group B. The main component of the kernel is fatty oil, the content of which varies from 35 to 62%.

The beneficial properties are due to the high content of various minerals - calcium, phosphorus, magnesium, manganese, iron. The kernel contains essential oil (about 0.8%), which gives the nut a special aroma. The calorie content of raw almonds is 579 Kcal/100 g.

How to eat nuts correctly

If anyone doesn’t know, then almonds should be consumed without the shell. There are special devices for cracking nuts. Although more and more often in stores you can find kernels without shells. If a person does not plan to eat them right away, then it is better to buy those in the peel. They are more unpretentious in storage.

Before you eat nuts, you need to remember that they are a high-calorie product. This feature is due to the large amount of fats in their composition. Although the presence of fiber softens the situation a little. You should not overuse nut kernels. Otherwise, they may be deposited on the waist.

Almond oil

Almond oil as a cosmetic product deserves special attention. It is obtained by cold pressing from sweet nuts. Oil is applied to eyelashes for their growth and strengthening. Also, pour a small amount into the palm of your hand and lubricate the hair on your head, rubbing it in at the roots and distributing it along the length. Regular care gives them a healthy shine and makes them thicker.

Almond oil has a beneficial effect on the skin: rejuvenates and heals, makes it soft and elastic, evens out color. When taking baths, add a few drops to the water. The reception time is usually limited to 20 minutes. The oil can be used for massage, applied to the body in its pure form, or in combination with cream. It does not irritate the skin and is recommended for massage for young children.

Almond oil is effective for:

• otitis;
• chronic bronchitis;
• bedsores;
• breast tumors;
• constipation;
• chronic gastritis;
• colitis.