Almonds - what are their benefits for women and for whom this nut is contraindicated

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.

Biochemical composition

Drupes, like most nuts, consist of polyunsaturated fats, about 50% of them in the fruit, vegetable proteins - up to 30%, complex carbohydrates - no more than 13% of the total mass.

The rest is water, vitamins (A, E, K and group B), minerals (calcium, phosphorus, iron, selenium, magnesium, iodine, etc.), organic acids (stearic, arachidic, maleic, nicotinic, etc. .).

The energy value of the product is up to 600 kcal per 100 grams.

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.

Almonds and facial beauty

Tonsils are rich in vitamin E and significantly increase the penetrating properties of the skin. Therefore, the nut is an effective moisturizer and helps exfoliate dead skin cells.

Tonsils also contain a natural form of oleic glyceride called linoleic acid, which helps prevent acne, blackheads, and dry skin. It's no surprise that almonds are often used as an ingredient in various cosmetics, facial serums and other skin care products that stand out for their high vitamin content. Simple homemade face masks made from this nut are an effective remedy and help rejuvenate and cleanse the face. The ancient East Indian science of Ayurveda offers a simple yet effective face mask.

Recipe:

• Soak 5-6 almonds in water overnight.
• Grind and make into a paste.
• Add two teaspoons of milk cream (collected by boiling whole milk until the cream rises to the top).
• Add one teaspoon of sandalwood powder.
• Mix all ingredients in a bowl.
• Apply as a face mask and leave until completely dry.
• Rinse off with warm water.

Sandalwood powder can be replaced with a pinch of turmeric powder as the former is difficult to find in some parts of the world. In the absence of turmeric powder, almond paste and milk cream are sufficient.

Almond oil is a remedy for many skin diseases. Unwanted tanning, dark circles and bags under the eyes and so on can be treated with regular use of almond oil. One teaspoon of almond oil mixed with a teaspoon of honey and a few drops of lemon juice, applied regularly for a few hours, works wonders within a few days.

Almonds are rich in minerals such as magnesium, calcium and zinc. These elements are important for the health of our hair . Hair loss and thinning are common phenomena caused by factors such as stress, pollution and nutritional deficiencies. Almond oil used on a regular basis results in stronger, healthier hair and a dandruff-free scalp. All you need to do is gently rub at least two teaspoons of warm almond oil into your scalp, leave it overnight and wash it off in the morning. This simple procedure will help preserve or restore your main piece of jewelry, without expensive remedies.

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 to the use of almonds

Almonds in large quantities can negatively affect a person’s well-being. Consumption of healthy vitamins and microelements is beneficial when in moderation.

• Most often, allergic reactions occur when the amount of nuts in the body is exceeded, as well as:
• dizziness;
• stomach upset;
• difficulty breathing.

It is not recommended to consume large quantities of fruits if you are overweight, since the nuts themselves are quite high in calories and in such cases can cause additional health problems. Large quantities of kernels are contraindicated if the heart rate is high, since the nuts themselves contribute to the production of even more energy .

Important! It is better to store almond kernels in a dark place in a tightly closed container. They should be consumed raw.

Phytic acid, which is present in the nut, slows down the process of absorption of beneficial nutrients, and as a result, malfunctions and allergic reactions occur in the body. Almonds are a beautiful plant and a sweet and healthy treat, but only when consumed in small amounts. It is worth following the recommendations for consuming almonds, and then its benefits will be invaluable.

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.

Which almonds should you choose: roasted, soaked or raw and why?

Cooking methods are sometimes crucial: properly processed foods retain vitamins and provide health benefits. Adherents of a healthy diet limit the amount of fried foods and reduce the proportion of unhealthy fats.

This rule also applies to nuts: roasted almonds are tastier, but less healthy. Especially if it was fried in violation of technology. What is the best way to consume almonds in order to get benefits and not harm?

Let's talk about the most popular methods of processing the product:

• Roasted almonds have more calories than raw almonds. But this is not the only disadvantage of roasted nuts: the oil destroys the more saturated fatty acids, and the nut loses its unique characteristics. Another argument against frying in oil concerns the processing method: unscrupulous manufacturers use low-quality oil. Therefore, there is a high risk of getting poisoned, and with constant use, chronic gastrointestinal diseases.

If you really want to treat yourself to some goodies, buy a raw nut and process it at home. By calcining without oil in a frying pan or in the microwave, you will get a tasty product with a maximum content of vitamins and without compromising your health and budget.

• Soaked almonds are now fashionable to eat. It is believed that nuts processed in this way are better digested. Typically, almonds are soaked in a cup of clean water and left overnight at room temperature. You should not leave nuts in the liquid for longer: water-soluble vitamin B is washed out.

• Raw almonds retain the entire set of macroelements, including Omega-3. Most nutritional experts advocate eating fresh nuts, but note the need for pre-processing of the product. Raw nuts may contain bacteria on the surface. And although manufacturers pasteurize their products, no one is immune from the risk of infection. Therefore, lightly drying raw almonds in the oven, in a frying pan or in the microwave is a necessary protective measure.

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.

Almonds: contraindications

1. Scientists have found that a large amount of almonds eaten at a time can lead to poisoning, cause indigestion and provoke headaches, dizziness, and nausea.

2. Excessive consumption of almond kernels can cause allergies even in those people who are not at all prone to such reactions.

3. People with: dermatitis, tachycardia, obesity should exclude almonds from the menu altogether.

4. Unripe nuts that leave a bitter taste on the tongue are especially harmful to the body; they can cause serious poisoning.

Remember! Despite all the benefits, medicinal properties and indispensability of almonds for the human body, if you do not want to harm yourself and your own health, you cannot consume this product above the established daily norm, which is one handful out of 20, maximum 25 nuts per day.

To get the maximum benefit from almonds, do not abuse the established norms and rules for their consumption.

Helpful advice! Store almonds in a dry, dark place away from sunlight and excessive humidity. If possible, purchase fruits in shells and dry them before eating.

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.

For women over 50 years old

In addition to the above benefits of the nut, for women over 50 years of age, other beneficial properties become especially relevant:

Almonds are loaded with antioxidants

Antioxidants help protect against oxidative stress, which can damage molecules in cells and contribute to inflammation, aging, and diseases such as cancer. Powerful antioxidants are largely concentrated in the brown layer of the nut skin. For this reason, blanched almonds—those with the skin removed—are not the best health choice.

Blood Sugar Control

Nuts are low in carbohydrates but high in healthy fats, protein and fiber. This makes them an ideal choice for people with diabetes.

Another benefit of almonds is their surprisingly high magnesium content. Magnesium is a mineral involved in more than 300 processes in the body, including blood sugar control.

Interestingly, 25-38% of people with type 2 diabetes suffer from magnesium deficiency. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function. This indicates that foods high in magnesium may help prevent metabolic syndrome and type 2 diabetes.

Helps with hypertension

Magnesium deficiency is strongly associated with high blood pressure, regardless of whether you are overweight. Research shows that correcting magnesium deficiency results in a significant reduction in blood pressure.

Reduces cholesterol levels

High levels of lipoproteins (LDL) in your blood, also known as “bad” cholesterol, are a known risk factor for developing cardiovascular disease. Your diet has a significant impact on your LDL levels. Some studies have shown that almonds are effective in lowering LDL levels.

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.

Can pregnant women eat almonds?

Almonds are not contraindicated for pregnant women, but their consumption should be treated with caution and not overused.

It is important to take into account the fact that during pregnancy a woman’s body works differently than without a fetus inside, and therefore, even products familiar to her, which are beneficial in everyday life, can now be not only unnecessary, but also dangerous, both for her health, and for the health of her unborn baby.

Pregnant women can normally consume almonds no more than 10 nuts per day.

In this case, the product will be very useful. He:

– enriches the woman’s body with essential vitamins and minerals;

– will promote the beauty of hair and skin;

– normalizes digestion and restores improper functioning of the digestive tract in case of problems with it.

Among other things, almonds will be very useful for the baby. Thanks to its healing composition, it will allow the child in the womb to develop correctly and quickly.

What are almonds and how do they grow?

Before determining how almonds are beneficial for women, you need to know what this nut is, how it grows and what substances are included in its composition. Almonds are a perennial shrub or small tree and produce stone-shaped fruits, most commonly called nuts.

The tree can reach 5 meters in height, but often it does not exceed 2-3 meters. Its leaves are oblong, somewhat elongated and in shape resemble eucalyptus leaves. Flowers appear at the beginning of spring, and literally after a couple of months the fruits begin to ripen, the inside of which dries out a little, and the seed itself opens. When unripe, such fruits resemble green apricots.

Almonds for children

Nuts are introduced into the diet of children over 3 years old. The component composition helps the child's body fight viral and bacterial pathogens, which is important for those who attend school or kindergarten.

Due to almonds the following is observed:

• decreased level of flatulence;
• acceleration of recovery during colds;
• normalization of visual acuity;
• elimination of symptoms of iron deficiency.

Children are given only sweet varieties of nuts, bitter ones are completely prohibited.

Benefits during pregnancy

It is very important to know how almonds are beneficial for pregnant women and in what quantities they can be consumed so as not to harm the fetus. Folic acid, which is part of this product, is very beneficial for the child, which is why it is always prescribed to women while carrying a baby.

This substance is required for the normal formation of the brain and nervous system, metabolic processes. Walnut kernels, if consumed in small quantities, help compensate for the lack of vitamins, fatty acids and minerals.

A pregnant woman definitely needs vitamin A, as it affects reproductive function, preventing the threat of miscarriage, and also reduces the risk of jaundice in a newborn.

How many almonds can you eat per day?

Due to their low glycemic index and combination of beneficial substances, nuts are ideal for snacking during diabetes, so you need to know how many almonds you can eat per day.

An adult should consume up to 20 fruits per day, but not more than 30 grams. They should be washed before doing this. Many people prefer roasted nuts. This product is less healthy than raw almonds, but is easier to digest by the body.

The daily norm for children is 5 nuts. They promote rapid growth. It is advisable to grind it before use.

A little less than 1 tsp. almond oil per day has the following beneficial properties:

• soothing;
• painkiller;
• anti-inflammatory;
• expectorant.

Knowing how to eat almonds correctly, people who are afraid of gaining weight can forget about their fears. However, there is no need to overuse nuts. The effect may be the opposite. Nuts cannot replace meat. They have a completely different protein structure. To balance these two products, you need to take 70 grams of chop and 500 grams of nuts. This amount of almonds is fraught with obesity.

Even at 100 gr. contains a lot of kcal. Therefore, the recommended dose per day is 20 pieces. According to nutritionists, this amount is mandatory for use. Almonds contain vital microelements (calcium, phosphorus and iron). It is useful to combine them with foods that are rich in vitamin A, C, zinc and selenium.