What are the Health Benefits of Almond?

 Almond is the fruit of the almond tree. A small tree that thrives in arid regions. From the Rosaceae family, it is a cousin of apples, pears and raspberries. A large part of the almonds grown are American, they come precisely from California. In second place among almond producing countries, we find Spain, however production still remains almost insignificant compared to the American giant.

 Very famous, the Almond travels around the world, it is even the second most consumed nut in the world, behind the famous Peanuts. Its recognition surely comes from its sweet flavor, appreciated by all. Be careful, she sometimes has many surprises when she shows her bitterness to our taste buds. The more or less bitter taste of almonds depends on their amygdalin content. 

We take advantage of its taste characteristics by using them in numerous culinary preparations. Eaten raw, grilled, in puree, in vegetable oil, shredded, in juice, through pastries and sweets, Almond has it all. Its nutritional profile is typical of a nut: almonds are rich in unsaturated lipids and vitamin E.

They also provide various other micronutrients, such as calcium, magnesium, selenium, copper, manganese and even vitamin B9. Proteins and fibers are also well represented. 

All together gives it multiple virtues, such as its contribution to micronutrient intake and the fight against oxidative stress, but also its appetite suppressant capacity. However, they also enjoy unfounded reputations for constipation, weight loss or weight gain. Latin name: Prunus dulcis (Mill.) DAWebb. Botanical family: Rosaceae. Part used: Almond.

Health Benefits of Almond

 1. Micronutrient Intake

The main characteristic of Almonds is that they are one of the most complete everyday foods at the micronutrient level compared to fruits and vegetables, but also to other oilseeds . In this way, they actively participate in the recommended daily intake (RDA) of certain nutrients essential for the health of the body. In fact, a handful of almonds (around 30 g) provides:

• 3.15 g of unsaturated fats which reduce blood levels of cholesterol and triglycerides.
• 14% of the RDA for proteins which promote the maintenance or development of muscle mass, and which also support immune function.
• 13% of the RDA for fiber which regulates transit, prevents colon cancer and reduces blood levels of cholesterol and triglycerides.
• antioxidants (56% of the RDA for vitamin E, 28% of the RDA for manganese, 10% of the RDA for selenium, 10% of the RDA for zinc and phytosterols) which participate in the fight against oxidative stress. The latter leads to cellular damage causing certain pathologies (cardiovascular, neurodegenerative or cancer).
• other nutrients : 28% of the RDA for copper, 22% of the RDA for magnesium, 22% of the RDA for phosphorus, 18% of the RDA for vitamin B9, 12% of the RDA for potassium and 10% of the RDA for calcium.

 2. Fights Against Oxidative Stress

Almonds are composed of antioxidant nutrients (alpha-tocopherol, phytosterols, selenium, zinc, manganese) which help to fight against oxidative stress . The latter is an imbalance between the endogenous production of oxidizing molecules and dietary intake of antioxidants. It has the effect of promoting certain types of cardiovascular diseases (of which diabetics and hypertensive people are very at risk) and neurodegenerative diseases, but also certain cancers.

In this context, Almonds help prevent the appearance of these diseases thanks to their contributions in alpha-tocopherol (vitamin E), manganese, selenium, zinc and phytosterols. Vitamin E fights against oxidative stress via different mechanisms: direct trapping of superoxide (very reactive and toxic free radical), increase in antioxidant enzymes and inhibition of lipid oxidation. For their part, phytosterols have been recognized by several studies for their beneficial antioxidant impact.

Manganese and zinc participate in the formation of superoxide dismutase, an antioxidant enzyme that neutralizes the superoxide anion (highly toxic free radical). Superoxide dismutase has been the subject of serious studies in limiting premature aging of cells. In addition, the selenium and vitamin E present in Almonds help to form glutathione peroxidase, the main cellular antioxidant enzyme. Its presence in extracellular fluids limits the oxidation of membrane lipids. Additionally, glutathione peroxidase limits protein oxidation in the cytosol, as well as DNA oxidation in the mitochondria.

 3. In Prevention of Cardiovascular Diseases

Almonds can help prevent the risk of cardiovascular diseases. Indeed, Almonds help to reduce cholesterol levels in the blood because they are composed of : 

• Very Few Saturated Fatty Acids: certain saturated fatty acids consumed in excess (myristic acid, lauric acid and palmitic acid in particular) have atherogenic (atheromatous plaques), thombogenic (partially or completely blocked arteries) and hypercholesterolemic effects (increase the blood cholesterol levels). It is generally recommended to limit excess saturated fatty acids in the daily diet (red meat, butter, certain vegetable oils, industrial products), which is a positive point for Almonds who are poor in them.

• Polyunsaturated Fatty Acids: replacing saturated fats with unsaturated fats in the diet contributes to maintaining normal cholesterol levels (blood cholesterol levels), and reduces blood cholesterol levels. Almonds can replace snacks rich in saturated fatty acids such as pastries and sweets thanks to their interesting polyunsaturated fatty acid content.

• Linoleic Acid: these omega-6s are the lipids most present in almonds. The latter are known to reduce blood levels of total cholesterol, we speak of a hypocholesterolemic role. Some studies also indicate that they tend to reduce levels of “bad” LDL cholesterol, which is a lipoprotein intended to transport lipids from the liver to the cells that need them. In excess, cholesterol remains in the bloodstream, where it risks being oxidized and deposited on the walls of the arteries. This promotes the appearance of atherosclerotic plaques and thrombosis, and contributes to the appearance of cardiovascular diseases. However, be careful of excess omega-6 which can be counterproductive (pro inflammatory, increased lipid levels, etc.).

• Insoluble Fibers: these have a cholesterol lowering role because they act as a laxative. They accelerate intestinal transit, which does not give the intestinal villi ("fingers that catch and absorb nutrients") time to optimally absorb macronutrients and cholesterol. This limits the arrival of cholesterol in the blood and reduces the glycemic index (GI) of the meal. Reducing GI limits food cravings, which are the cause of endogenous cholesterol production.

• Antioxidants: as seen previously, antioxidants prevent the risk of developing cardiovascular diseases. The zinc, manganese and copper present in Almonds contribute to the formation of superoxide dismutase, which has been the subject of serious studies in limiting premature aging of cells. It would therefore limit the formation of age related diseases such as cardiovascular diseases. In addition, the selenium and vitamin E present in Almonds help to form glutathione peroxidase, the main cellular antioxidant enzyme. It limits lipid oxidation, which is the starting point of oxidation leading to the development of cardiovascular diseases.