How many almonds can and should you eat per day?

How many almonds can you eat per day?

Delicious nuts are a welcome treat for both children and adults. But, as you know, everything is good in moderation. Therefore, consuming even the healthiest food in unlimited quantities will lead to health problems.

When going shopping, remember simple rules on how to choose a fresh and healthy product. The almond shells should not be damaged, they should be the same color, without plaque or musty smell. All nuts should be the same size and shape. Read the composition of the product: it is much healthier if it does not contain salt, sugar and other additives.

Composition and beneficial properties

The noble almond nut can replace meat because it contains valuable vegetable protein. In addition, it is rich in fiber, amino acids, easily digestible fats and a whole complex of vitamins.

Therefore, by regularly consuming healthy almonds, you can stay healthy and full of energy for a long time:

1. Strengthen the musculoskeletal system.
2. Regulate the functioning of the heart muscle and improve the functioning of the gastrointestinal tract.
3. Restore and increase potency in the stronger sex.
4. Balance hormone levels in the body.
5. Reduce cholesterol and dissolve cholesterol plaques.
6. Remove poisons and toxins, rejuvenate the body, increase immunity.
7. Significantly improve the quality of mother's milk.

Regular consumption of almonds allows you to promptly cleanse the intestines of toxins, increase physical activity, relieve fatigue and restore a youthful appearance.

Chemical composition and calorie content

The chemical composition of almonds is very rich.

In large doses it contains:

• vitamin A;
• B vitamins;
• ascorbic acid;
• tocopherol;
• potassium;
• calcium;
• iron;
• zinc;
• copper;
• sulfur;
• manganese;
• tryptophan;
• isoleucine;
• threonine;
• methionine;
• phenylalanine;
• arginine;
• histidine

If we talk about the calorie content of almonds , then 100 g of the product contains 609 kilocalories, 53.7 g of fat, 13 g of carbohydrates, 18.6 g of protein, as well as 7 g of fiber and 4 g of water.

Daily share of nuts in food

Raw nuts contain 580 kcal per 100 g. But nutritionists do not recommend eating nuts raw. They must be dried or fried, then the proportion of B vitamins will decrease somewhat, but such a product is easier to digest. And although almonds are rich in nutrients, they are still considered a dietary dish. It can be eaten by nursing mothers, men, middle-aged women, and children.

Adults can eat no more than 10 almonds per day to get half the daily requirement of fiber and help the excretory systems work. For children under 14 years old, 3-4 pieces are enough.

Important! Exceeding the daily dose of nuts can lead to poisoning. You should not eat bitter almonds or apricot kernels; the poisons they contain cannot be processed by the body.

Compound

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.

Are almonds good for children?

Experts believe that vitamin E contained in nuts has a beneficial effect on the body of a child or teenager. In addition, it is useful to offer children such a delicacy during increased mental stress.

Starting from 2 years old, you can carefully introduce your child to the taste of treats. Of course, you need to monitor the reaction, since nuts are strong allergens. Starting from the age of 3, you can gradually introduce almonds into your child’s diet. But you should not exceed the daily norm of 3-4 nuts.

Attention! Don't let children eat apricot kernels! Please note that the lethal dose of such a product for an adult is 50 pieces, for a child, depending on age and body weight, from 20 to 30 pieces.

Which is healthier: fried or dried?

Nutritionists unanimously claim that dried nuts are many times healthier than fried ones, since frying destroys the vitamins and amino acids contained in almonds. But if you have problems with the stomach and gastrointestinal tract, then eat only roasted nuts. It is easier to digest and helps in the functioning of the excretory system.

Doctors recommend frying nuts without any additives, since oil, honey, sugar and other components affect the calorie content of the product.

During the diet, you can allow yourself light snacks of nut kernels. Of course, you need to divide the daily dose into 2-3 doses.

Properties of the nut

Experts highlight the following positive properties of almonds:

• saturating the body with tocopherol, which is responsible for the production of antioxidants that prevent cholesterol from entering the bloodstream;
• lowering blood pressure and stimulating local blood circulation;
• lowering blood sugar - due to the incoming magnesium, the kernels are useful for patients with diabetes, helping to prevent the formation of insulin resistance;
• prevention of Alzheimer's disease and cardiovascular diseases - due to antioxidants that stop the penetration of toxins at the cellular level;
• the possibility of weight loss - due to plant fiber and proteins, which maintain a feeling of fullness for a long time;
• the antioxidant properties of the nut are used to prevent the development of inflammation, malignant neoplasms, and premature aging;
• fiber helps get rid of toxins, which helps prevent the development of cancerous tumors in the large intestine and mammary glands;
• active components (iron, vitamins) replenish the deficiency of nutrients, fight anemic conditions, accelerate the production of hemoglobin;
• magnesium is responsible for the state of the nervous system, stabilizing metabolism, strengthening bones;
• the components help control sebum production, reducing the incidence of acne.

Eating almonds helps solve the problem of stretch marks, early gray hair, and hair loss. When combined with dairy products, nuts provide the body with additional energy and have a positive effect on memory. Fruits prevent the occurrence of intrauterine anomalies due to the folic acid they contain.

Is it possible to eat nuts at night?

People who want to stay in shape will never eat after 6-7 pm. But sometimes before bed there is such a painful feeling of hunger that it is difficult to control yourself.

Nutritionists recommend adding ground almonds to porridge or salads for breakfast; after such dishes you will be full for quite a long time. And in the evening, shortly before bed, if you really want to eat, then you can eat no more than six kernels, the feeling of hunger will go away, and there will be no heaviness in the stomach, and you can sleep peacefully.

Are nuts good for everyone?

Any product has some contraindications. Doctors strictly prohibit eating unripe nuts, since they contain poisons and, in particular, hydrocyanic acid, which can cause serious harm to the body.

Since allergies are an extremely common disease these days, almonds should not be consumed by people prone to allergic reactions and suffering from individual intolerance to all nuts.

Although almonds are a low-calorie product, they are not recommended for people who are prone to gaining excess weight or who are already obese.

It is also undesirable for people who have problems with the thyroid gland and liver.

Important! Excessive consumption of sweet almonds leads to dizziness and mild drug intoxication.

Properties of almonds

Almonds, the benefits and harms of which have been proven in recent studies, contain valuable oils and other valuable substances that can significantly reduce the level of dangerous cholesterol in human blood. It also contains a number of vitamins that are beneficial to the body. The most important of them are antioxidants, which help the body get rid of free radicals acting in cells and tissues. Free radicals can cause cancer, damage blood vessels, and the heart. Almond antioxidants inhibit their action. According to new research, this nut can reduce the risk of Alzheimer's disease and diabetes.

Benefit

Sweet almonds contain about 50% fat. It is high in magnesium, which makes it (if consumed regularly) a good sedative. Some nutrition experts claim that consuming 8 nuts a day will provide the health benefits of almonds after age 50 (and the harms must also be taken into account - see the section on "Harms").

Important! Older people who cannot chew kernels can drink almond milk.

Regular consumption of this healthy product is recommended:

• for cancer prevention;
• for nursing mothers;
• to prevent osteoporosis;
• as a source of energy for diabetics;
• for heart and vascular health;
• to improve immunity;
• to improve the condition of acne skin;
• to strengthen the nervous system.

For women

Almonds are an ideal product for healthy skin, hair, nails, bones and teeth. This property is provided by valuable minerals. Its use, due to its iron content, is recommended for women after childbirth and people suffering from anemia.

Almonds bring great benefits to both expectant mothers and the child. Nuts contain substances important for the health of the mother and the proper development of the fetus. Particularly noteworthy is folic acid (vitamin B9), which is often recommended for pregnant women to take as a dietary supplement.

For men

Almonds are a real blessing for male erection! Its effect on potency is associated with the high content of the amino acid arginine, which improves blood circulation, which is an important condition for good sexual function in men.

Proteins are the “building element” of muscles, skin, and cartilage. But they also perform other metabolic functions, such as transferring oxygen to the blood and regulating metabolic processes. For bodybuilders, protein intake is the most important factor in building muscle mass. Almonds contain large amounts of this vital element, making them a useful addition to sports nutrition.

For children

Almonds are a suitable product for enriching baby food. Almond milk is most suitable because it has high nutritional value. Therefore, it can fully replace formula milk for bottle-fed babies. It is also suitable as complementary food during the transition from breastfeeding to regular nutrition.

For older children, almond milk will help with recovery, for example, after the flu, sore throat, problems with the intestines, stomach.

Important! Vegans and lactose intolerant people will appreciate almond milk.

Harm

Almonds and products based on them have high energy value and calorie content. Uncontrolled consumption can lead to excess weight.

Overconsumption of almonds may be harmful to people with a previously diagnosed nervous system disorder or heart rhythm disorder.

The unripe fruits of bitter almonds contain the glycoside amygdalin. Under certain conditions, this substance turns into hydrocyanic acid, which can cause severe poisoning and other serious disorders in the body.

Contraindications

Almonds are a popular allergen. Therefore, an increased tendency to allergic reactions is a contraindication to its use. It is necessary to completely stop consuming food prepared with this nut.

How to eat almonds on a diet

Almonds are the most delicious nuts, and it is difficult to stop enjoying them. Therefore, if you adhere to a diet or healthy eating, then remember some rules:

1. Divide your daily intake of nuts into two or three doses.
2. Use them for snacks, you won't want to eat for a long time.
3. Add crushed kernels to drinks and make almond milk or yogurt.
4. Add them to porridge or salads.
5. Prepare a fruit or vegetable smoothie for yourself with the addition of almonds; this addition will increase the energy value of the dish several times.

Remember that you need to eat any product with caution and limit yourself in its use, no matter how tasty and healthy it may be.