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Almonds: the benefits and harms of nuts

Almonds have gained great popularity in all countries of the world due to their exquisite taste and a lot of useful properties. They eat a sweet variety of nuts (to be precise, seeds), since bitter kernels are toxic to the body. The nut is often used in cooking, almond oil is used in medicine. But not everyone knows the true benefits and harms of almonds. More on this later.

The chemical composition of almonds

The beneficial properties of the nut are determined by its rich chemical composition. Almonds contain essential vitamins and minerals, antioxidants. The nut is rich in protein.

Advice! Vegetarians or people who do not eat meat for other reasons should increase the number of kernels in their diet.

Minerals and vitamins in almonds

Walnut contains a large amount of B vitamins. Eating 100 g of walnut, a person gets:

  • 60% of the daily intake of vitamin B2;
  • 17% - B3;
  • 14% - B1.

But almonds are richest in vitamin E. 100 g contains 131% of the daily dose of this useful microelement.

The nut contains almost all the minerals necessary for the normal functioning of the body:

  • manganese;
  • copper;
  • calcium;
  • magnesium;
  • phosphorus;
  • iron;
  • zinc;
  • potassium.

The highest is considered the content of manganese - 141% of the daily dose, magnesium - 67%, copper and phosphorus - 50% each.

How much protein is in almonds

The content of proteins, fats and carbohydrates in almonds can be described in a ratio of 1: 1: 2. 100 g of nuts contain 21.15 g of protein, the same amount of carbohydrates and about 50 g of fat. For comparison, 1 chicken egg contains 6.2 g of protein. This is equivalent to 25 grams of nuts.

How many calories are in almonds

Almonds are a low-calorie but satisfying food. Just 30 g of nuts is enough to feel full. Rich in fat, it is low in sugar. Therefore, the nut is useful for everyone who wants to lose weight.

Calorie content 1 pc. almonds

Having eaten 1 nut, a person gets 7.14 kcal. That is, 100 kcal are contained in 14 pieces.

Calorie content of almonds per 100 grams

The calorie content of almonds per 100 g is from 580 to 660 kcal. Sources give different data.

Where are the nutrients in almonds

The bulk of the nutrients are found in the pulp. The peel, on the contrary, is recommended to be peeled. It contains most of the phytic acid, a harmful antinutrient.

Which is healthier - hazelnuts or almonds

Both hazelnuts and almonds have a beneficial effect on human health. This is not to say that one of the nuts is uniquely healthier. Hazelnuts are recommended for people with diseases of the cardiovascular system:

  • arterial hypertension;
  • atherosclerosis;
  • transferred heart attacks.

It increases the level of hemoglobin, cleanses the blood of toxins.

Almonds are one of the main sources of protein. It is well absorbed by the body. Good for the heart, nervous system, bone tissue. Kernels have a wide composition, so it can be called a more versatile nut. But taking hazelnuts is preferable for all people suffering from heart and vascular diseases.

What is the use of almonds for the human body

The benefits and harms of almonds for the body are determined by its rich amino acid composition, high content of B, E vitamins and minerals. Below is a list of only the most pronounced beneficial effects:

  • strengthens the walls of blood vessels, increases the tone of veins, capillaries and arteries;
  • reduces the level of cholesterol and low density lipoproteins, which contribute to the development of atherosclerosis;
  • has antioxidant activity - reduces the negative effect of free radicals on the cells and tissues of the body;
  • prevents the appearance of malignant and benign neoplasms;
  • promotes the conduction of a nerve impulse, thereby improving brain activity;
  • has a sedative effect - soothes, eliminates anxiety;
  • promotes the removal of small stones from the genitourinary system;
  • has an enveloping effect - protects the walls of the stomach and intestines, due to which it is used to treat gastritis, peptic ulcer;
  • when applied externally, it strengthens the hair roots, which is why the kernels are used for baldness;
  • almond oil dilutes phlegm and drains the bronchial tree.

Attention! The spectrum of beneficial effects of almonds is very wide. It will be appreciated by women, men and children alike.

Why almonds are good for women

The benefits of almonds for the female body are observed both with external and internal use of the nut. It is widely used in cosmetology practice. It nourishes the skin with vitamin E and antioxidants. Masks are used by women of mature age to eliminate the signs of aging.

The chemical elements catechins and quercetin, which are also found in the nuclei, protect the skin from ultraviolet radiation. They also contribute to the rapid healing of small cuts or scratches.

Rubbing almond gruel into the hair roots reduces the severity of scalp inflammation and strengthens the hair follicle.

Almonds should be a constant ingredient in the diet of girls prone to depression, nervousness and psychosis. Due to the large amount of B vitamins in its composition, the nut has a calming effect, improves brain function.

Why almonds are good for men

The benefits and harms of almonds for men are incomparable. The walnut has a lot of positive effects for the strong half, while bringing a minimum of harm. Due to the widespread prevalence of bad habits among men (drinking alcohol, smoking), they are more prone to developing heart and vascular diseases. As noted earlier, almond kernels are an effective means of preventing and treating these pathologies.

Taking walnut in moderation will help men in stressful jobs and overwork during the day. The nuclei are effective for physical and mental fatigue. The product quickly returns strength to the body.

Almonds with honey for men - a remedy for the prevention of potency disorders.

Why are almonds useful during pregnancy?

One of the constituent nuclei is folic acid. This substance is essential for DNA synthesis. Adequate folic acid helps your baby to grow and develop normally. This is especially important in the 1st trimester of pregnancy, when the main organs and tissues of the child are being formed. The nuclei reduce the risk of developing congenital malformations of internal organs.

Rubbing almond oil into the skin effectively removes stretch marks, makes the skin more elastic. Rubbing the substance with massage movements reduces the severity of edema, which often affects pregnant women. Massage should start from the feet, gradually rising up.

Important! Before taking almonds for therapeutic and prophylactic purposes, you should consult an obstetrician-gynecologist.

Benefits of almonds for children

The nuclei contain large amounts of phosphorus, magnesium and calcium. Thanks to this, they are very beneficial for the growing body. Walnut strengthens bone tissue, improves the quality of teeth and prevents fractures and dislocations.

Almond kernels will help children with poor growth and development. The product improves brain performance, thanks to which the child learns to speak, read, and so on faster. The nut also increases the level of hemoglobin in the blood, so it will be useful for children with anemia.

If you give your child 2-3 nuts a week, good sleep and good mood are guaranteed for the whole day. With regular use of almonds, children get tired less after school and become more able to work. You must first consult with a specialist.

Is it possible to breastfeed almonds

The beneficial properties of the nut during pregnancy and for children were previously mentioned. It also has a beneficial effect on infants. But you should be very careful with almonds while breastfeeding (HS). After all, nuts are a strong allergen, they can cause severe reactions.

Therefore, almonds with HS can be eaten only in minimal quantities (up to 30 g of nuts per day). Immunologists recommend eating walnuts or pine nuts before doing this, as they are safer. If your child does not have an allergic reaction, you can try almond kernels.

Application in treatment

The nuclei are widely used for the prevention of various pathologies. They are also effective in the complex therapy of diseases to reduce the severity of symptoms. Most often they are used to treat such pathological conditions:

  • disorders of libido and potency;
  • inflammation of the pancreas - pancreatitis;
  • endocrinological diseases - diabetes mellitus;
  • oncological diseases in the early stages;
  • overweight.

Almonds with potency

All men over 30 are at risk for developing potency problems. Foods that are high in protein and low in saturated fatty acids can help relieve the problem.

Almond kernels have benefits for people with a lack of testosterone (the main male sex hormone). The product increases its synthesis in the endocrine glands. This is possible due to the presence of zinc, vitamin E and selenium in its composition. Zinc promotes the production of hormones, thereby increasing libido. Selenium improves blood circulation in small vessels, due to which a normal erection occurs.

Almonds for pancreatitis

The benefits and harms of almonds for the body of a patient with pancreatitis are very ambiguous. In the acute period, it is strictly contraindicated to eat any food containing a nut. A large amount of fat in its composition aggravates inflammation, provokes the development of diarrhea.

The nuclei have a pronounced choleretic effect, which is also dangerous in the acute period. The presence of coarse dietary fiber helps to thin the stool.

The benefit of the amygdala can only be assessed by patients with pancreatitis in remission. But the dose of nuts is strictly limited: for 1 day, they are allowed to eat no more than 2 pieces.

Almonds for diabetes

Fruits contain a minimum amount of carbohydrates. This is almost the only nut that people with diabetes are allowed to eat.

Scientists have concluded that regular intake of almonds improves glucose and glycated hemoglobin levels. But this is only true for children with initially low sugar levels. No significant changes were observed in the amount of cholesterol.

Almonds for oncology

The nut has a high antioxidant activity. And free radicals are one of the factors in the appearance of neoplasms. Therefore, regular intake of almonds is a preventive measure for people with an increased risk of developing tumors.

Almonds are also used in the complex treatment of stage 1-2 tumors, when they are small in size, have not grown into adjacent tissues and have not metastasized. But the fetus will not be able to completely cure the neoplasm.

Unlike the treatment of other diseases, bitter nuts are used to treat cancer. It contains vitamin B17 and amygdalin, which increase the effectiveness of nuclei in oncology. But it should be used very carefully.

Attention! Consultation with an oncologist is required, who will select the optimal treatment.

Almonds for weight loss

Despite the large amount of fat and high calorie content, almonds have a minimum of carbohydrates, so the nut is used in dietary nutrition. It improves metabolism in the body, promotes better absorption of nutrients. The nuclei improve the functioning of the kidneys, which is why all toxic substances are quickly excreted from the body.

Fats are found in kernel oil, they are unsaturated. Such fats quickly satisfy the appetite, so the person does not overeat. Their chemical composition does not allow you to gain excess weight.

Another useful element in the composition of the nuclei for those wishing to lose weight is fiber. It improves the functioning of the gastrointestinal tract, ensuring the rapid evacuation of toxic substances.

In order to lose weight, it is better to take peeled fruits in their pure form. The daily dose for those who want to lose weight is about 2 tbsp. l., that is, up to 30 g. It is divided into 2-3 doses.

Scientists from the University of Barcelona conducted an experiment to find out if almonds help in weight loss. One group of subjects received a nutritive supplement to a low-calorie diet, while the other ate crackers instead of almonds. As a result, the weight of those in the first group decreased slightly over the period of the experiment, which was not observed in the second.

How many grams are in one almond

To accurately calculate the number of calories received, you should know the weight of 1 piece. 10 medium nuts are equivalent to 50 g. That is, 1 fruit weighs 5 g.

Nut rules

To get the most of the nut and the least harm, you must consume it correctly. Indeed, with an excess of the product in the body, harmful substances accumulate - amygdalin, phytic acid.

And bitter almonds contain hydrocyanic acid. Therefore, only sweet varieties are eaten. Hydrocyanic acid in almonds is a real poison for the body.

Poisoning with this substance develops very quickly. The victim experiences increased salivation, nausea and vomiting. The heartbeat slows down, breathing becomes short. Dizziness begins, staggering when walking. In the absence of timely assistance in the form of gastric and intestinal lavage, a lethal outcome is possible.

Therefore, it is so important to process almond fruits before eating and not get too carried away with them. How to use nuts correctly, further.

At what age can children have almonds

Almonds are a strong allergen. Therefore, it is not recommended to give it to young children. Pediatricians are allowed to eat nuts from the age of 3. For the first time, children are given fruit as an addition to desserts. Their number is increasing gradually. Do not give the nut more than 3 times a week. The maximum portion for 1 time is 5 pcs.

How many almonds can you eat per day

Overeating almonds in some people causes unpleasant symptoms: dizziness, a slight feeling of intoxication. Therefore, you should strictly adhere to the recommended amount per day. It ranges from 30 to 50 g.

Overweight people or large men are allowed to eat a little more nuts. The daily intake of almonds for men is about 60 g (15 kernels).

Why Soak Almonds

One of the constituent cores is phytic acid. According to various sources, 1 nut contains from 1.5 to 3.5% of this substance. Phytin is a potential threat to the body. It belongs to the group of antinutrients - substances that prevent the absorption of beneficial trace elements in the body.

When consumed in small quantities, there will be no harm. But lovers of this nut should be on their guard.

The most effective way to eliminate phytin is by soaking. With its help, up to 97% of the harmful substance is neutralized. The benefits of soaked almonds are the same as those of regular almonds. But there is no need to fear the negative effects of phytic acid.

How to soak almonds

Soaking nuts is a simple and easy process. To effectively eliminate harmful constituents, follow these steps:

  1. Prepare nuts and boiled hot water in a 1: 2 ratio.
  2. Spread the kernels in a container and fill with water.
  3. Add Himalayan or sea salt (1 teaspoon of salt is needed for 1 cup of nuts).
  4. Stir thoroughly.
  5. Set aside the mixture for 12 hours.
  6. After the expiration date, the nuts are washed with boiled water and dried.

These rules should be followed by anyone who decides to eat right. Other nuts and cereals are soaked in the same way.Only the holding time differs.

Important! According to the latest data, without phytic acid, 60% more magnesium is absorbed, and 20% more iron.


The beneficial properties and contraindications for taking almonds are interconnected. Indeed, only in the absence of the latter can negative consequences be avoided.

The main contraindication to admission is an allergic reaction. Moreover, if unpleasant symptoms were observed when using other nuts, most likely, they will be the same for almonds. Some people experience a mild reaction in the form of skin redness, itching, and mild rashes. Others develop severe symptoms that require urgent help: anaphylactic shock, Quincke's edema.

How to store peeled almonds

Peeled nuts are healthier and tastier. The peel gives the kernels bitterness. Unfried almonds are suitable for long-term storage. To do this, use a refrigerator or other cool place. Fold the fruits in a glass jar and close the lid tightly.

Store almonds separately from other nuts. Storage in a bag at room temperature is unacceptable. So the almonds will lose their beneficial properties.


The benefits and harms of almonds directly depend on the correct storage and use. If you do not overeat, peel and soak the nut before eating, it will bring a lot of benefits. But if unpleasant symptoms have arisen when using kernels, you must definitely stop taking and consult a doctor.

Watch the video: Almonds vs. Walnuts: Which Nut Should You Eat? (June 2021).