The health benefits of almonds
What are almonds? Almonds are the edible seeds of the Prunus dulcis tree, more commonly known as the almond tree.
Originating in the Middle East and widespread in the Mediterranean basin, the United States is the world's largest producer.
They are usually sold without the shell, without the skin or with it, natural or toasted and salted.
Enormously versatile, they are used to make various products such as almond milk, oil, butter, flour, pasta, or marzipan.
Just like a high-quality extra virgin olive oil , almonds are rich in antioxidants, vitamin E, protein and fibre.
Rich in nutrients, they are an excellent addition to any diet as a versatile ingredient linked to numerous health benefits.
Almonds provide a huge amount of nutrients
Almonds boast an impressive nutritional profile: a 28-gram serving of almonds contains:
- Fiber: 3.5 g
- Protein: 6 g
- Fat: 14 g (of which 9 monounsaturated)
- Vitamin E: 48% of the daily value
- Manganese: 27% of the daily value
- Magnesium: 18% of the daily value
- a fair amount of copper, vitamin B2 (riboflavin) and phosphorus
All this from a small handful of almonds, which contains 164 calories and 6 grams of carbohydrates (including 3.5 grams of fiber).
Almonds are also rich in phytic acid , a substance that binds certain minerals and prevents their absorption by the body.
While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc, and calcium your body absorbs from almonds.
Almonds are rich in antioxidants
As mentioned above, almonds are a fantastic source of antioxidants.
Antioxidants help protect against oxidative stress, which can damage molecules in cells and contribute to inflammation, aging, and diseases like cancer.
The powerful antioxidants in almonds are largely concentrated in the brown layer of their skin , which is why they should be preferred to peeled ones.
A 2022 analysis of 16 clinical trials involving over 800 participants found that eating up to 60 grams of almonds per day reduced two different markers of inflammation in the body.
These findings support those of another study , which found that eating 56 g of almonds per day for 12 weeks reduced markers of inflammation in a group of more than 200 participants aged 16 to 25.
Almonds are rich in vitamin E
Vitamin E comprises a family of fat-soluble antioxidants that are found within the structure of the body's cell membranes, protecting cells from oxidative damage.
Almonds are among the world's best sources of vitamin E.
Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer, and Alzheimer's disease .
However, further research is needed to fully confirm these benefits
Almonds may help control blood sugar levels
Dried fruit is low in carbohydrates but rich in healthy fats, protein, and fiber.
A perfect choice for people with diabetes, but also a fundamental food in a vegan diet.
Another benefit of almonds is their remarkably high amount of magnesium , a mineral involved in more than 300 bodily processes, including blood sugar management.
The daily value for magnesium is 420 milligrams (mg). And 56 grams of almonds provide almost half that amount: 153 mg of this important mineral.
Interestingly, it is estimated that at least a quarter of people with type 2 diabetes are magnesium deficient. Adequate magnesium intake has been associated with a reduced risk of type 2 diabetes and improved blood sugar management in people with diabetes.
Magnesium may also be linked to reduced insulin resistance among people with and without diabetes.
So magnesium-rich foods, like almonds, may help prevent metabolic syndrome and type 2 diabetes, both major health problems.
Magnesium also benefits blood pressure levels
The magnesium in almonds may also help lower blood pressure levels.
High blood pressure is a major contributor to heart attacks, strokes, and kidney failure.
A magnesium deficiency is strongly linked to high blood pressure.
Several meta-analyses have suggested that magnesium supplementation can significantly lower blood pressure among people with and without hypertension, as well as among people with pre-existing chronic diseases.
Adding one or two servings of almonds to your diet can help you meet your recommended daily intake of magnesium, which may have positive health effects.
Almonds can lower cholesterol levels
Another point in common with extra virgin olive oil.
High levels of low-density lipoprotein (LDL) in the blood (also known as “bad” cholesterol) are a risk factor for heart disease.
Diet can have a significant effect on LDL levels. Some studies have suggested that almonds may be effective in lowering LDL cholesterol.
For example, a 6-week study involving 107 participants at high risk for cardiovascular disease found that a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 9.7 milligrams per deciliter (mg/dL).
Another study found that eating 42 g of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining high-density lipoprotein (HDL), or “good,” cholesterol.
Participants also lost their so-called “belly fat”.
Almonds prevent the harmful oxidation of LDL cholesterol
Almonds do much more than lower blood LDL levels : they also protect LDL from oxidation, a crucial step in the development of atherosclerosis. Atherosclerosis is the narrowing of the arteries caused by the accumulation of fatty plaques on the lining of the artery walls, which increases the risk of heart disease.
Once again, the star of the show is the almond peel: rich in polyphenolic antioxidants, which prevent the oxidation of cholesterol in test-tube and animal studies.
The effect can be even stronger if combined with other antioxidants such as vitamin E.
This may lead to a reduced risk of heart disease over time. Further research, including larger human studies, is needed to confirm this.
Eating almonds reduces hunger
It is no coincidence, in fact, that they are included as an option for hunger-busting snacks by dieticians and nutritionists.
Almonds are rich in protein and fiber: both protein and fiber are known to increase feelings of satiety.
A 4-week study of 137 participants showed that a daily serving of 43 g of almonds significantly reduced hunger and cravings.
Almonds may be effective for weight loss
Dried fruit contains several nutrients that the body has difficulty breaking down and digesting.
In fact, our body does not absorb about 6% of the calories contained in nuts, and according to some research, eating nuts can slightly increase the metabolism.
Thanks to their satiating properties, almonds are an excellent addition to an effective weight loss diet.
Compared to other types of dried fruit, why are almonds the most recommended?
A comprehensive review of 64 clinical trials and 14 meta-analyses reported that almonds were the only tree nut to show a small but significant reduction in body weight and fat mass.
Another study of 100 overweight women found that those who consumed almonds lost more weight than those who followed a nut-free diet. They also showed improvements in waist circumference and other health indicators.
It should be noted that both this study and the one requested above required participants to follow low-calorie diets in addition to eating almonds.
Although they are rich in fat , almonds are definitely a food that promotes weight loss.
Caution: Almonds and other nuts are very high in calories, so it's important not to overdo it when snacking on them.
As with all foods, moderation is key.
D'Orazio's almonds
The shelled almonds from Frantoio D'Orazio are of the following varieties:
- Genco (65%)
- Filippo Cea (25%)
- other local varieties (10%)
In addition to its rich olive groves, Frantoio D'Orazio also owns several almond groves , typical plants of Puglia.
In addition to growing their own almonds, D'Orazio specializes in almond shelling and marketing.
Frantoio D'Orazio is a reliable partner for quality pastry shops, making desserts with whole shelled almonds, carefully selected for their size.
D'Orazio almonds are in fact the protagonists of various semi-finished products, such as blanched almonds, almond flour and almond flakes as well as toasted blanched almonds and toasted shelled almonds.
These semi-finished Italian almond products are excellent not only in pastry making but also for making almond ice cream.
