What are the benefits of eating almonds?
Almonds are an exquisite dry fruit, not only because of its flavour, but for its history. Its cultivation began in Persia, Israel and Syria. Later, the Greeks spread it throughout the Mediterranean.
Its incredible to think that these nutritious fruits were once toxic. In fact, they were used by the Romans and Greeks to face their rivals.
A study published in Science Magazine (2019) precisely explains that a genetic mutation "deactivated the ability to produce the toxic compound thousands of years ago", allowing the "domestication" of almonds.
We now have in our hands the most consumed fruit in the world, which are also an excellent addition to the diet, since they are high in vitamin E, antioxidants, fiber and protein. Here are some of its benefits:
This vitamin plays an important role in reproduction, vision, and the health of the brain, blood, and skin, according to the Mayo Clinic. This vitamin also acts as an antioxidant.
According to different studies, a single serving of 23 almonds, which corresponds to about 30 grams, provides 77% of the daily value of vitamin E.
A study from the University of California has begun to study the effects on the skin and found a reduction in the severity of wrinkles and pigmentation in the group of women who consumed almonds on a regular basis.
One ounce of almonds (28 grams), which is about 24 whole almonds, give us the following nutrients and energy, according to the United States Department of Agriculture (USDA):
- Calories: 164
- Sodium: 0.3mg
- Fat: 14.2 g
- Carbohydrates: 6.1g
- Fiber: 3.5 g
- Protein: 6g
- Vitamin E: 7.3 mg
- Magnesium: 76.7mg
- Sugars:1.2 g
A study published in 2011 found that eating 2 ounces of almonds was associated with "lower fasting insulin and glucose" levels.
In that study, the authors suggested that "that incorporation of almonds into a healthy diet has beneficial effects on adiposity, glycemic control, and the lipid profile, thereby potentially decreasing the risk for cardiovascular disease in patients with type 2 diabetes mellitus".
This has a direct relationship with the amount of magnesium found in these nuts.
Almond consumption improved glycemic control and lipid profiles in ... (n.d.-b). https://www.metabolismjournal.com/article/S0026-0495(10)00128-9/fulltext
California Almond Objective Measurement Report. (n.d.-a). https://www.almonds.com/sites/default/files/2021-07/2021ObjectiveReport.pdf
Fooddata Central Search Results. FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
Curiosities of the History of the Almond and its Origin - Bioterra - Organic Nuts. Bioterra. (2020, November 2). https://bioterra.es/2020/11/02/curiosidades-de-la-historia-de-la-almendra-y-su-origen/
Mayo Clinic. (2020, November 13). Vitamina E. Mayo Clinic. https://www.mayoclinic.org/es-es/drugs-supplements-vitamin-e/art-20364144
Mutation of a BHLH transcription factor allowed almond ... - science. (n.d.). https://www.science.org/doi/10.1126/science.aav8197