What is Almond?
An almond is a seed from a fruit that grows from an almond tree. The fruit holds a hard shell, like a pit, with the almond seed inside. Although technically seeds, almonds are considered nuts.
People all over the world have been eating almonds for thousands of years. Today, about 80% of almonds are produced in California. You can find almonds in foods and even as added flavor in drinks around the world.
If you’re looking for an addition to your diet that packs a healthy punch, a small serving of almonds from time to time can make a big difference.
Types
There are two main types of almonds:
- Sweet Almonds: These are the most commonly consumed almonds, available raw, roasted, or processed into products like almond butter, milk, and flour. They are used in a variety of culinary applications and are known for their mild, nutty flavor.
- Bitter Almonds: These almonds contain cyanogenic compounds that can be toxic if consumed raw. They are processed to remove toxins and are used to produce almond oil or flavoring extracts. Bitter almonds are not typically eaten raw.
Forms
Almonds are available in various forms, including:
- Raw Almonds: Whole, unprocessed almonds, often eaten as a snack or used in cooking.
- Roasted Almonds: Almonds that have been roasted, which can be salted or unsalted, and are commonly enjoyed as a snack or ingredient.
- Almond Flour: Finely ground almonds used in baking and cooking, particularly in gluten-free recipes.
- Almond Oil: Extracted from almonds, used in cooking, skincare, and haircare products.
- Almond Extract: A concentrated flavoring made from almonds, used in baking and cooking for its strong almond flavor.
Health Benefits
The dense nutrition that almonds provide can benefit your body in a number of ways. If you’re looking to strengthen your heart, your bones, or even your libido, almonds may help. Some of benefits of almonds are described below.
Lower Cholesterol
Eating almonds helps to lower levels of the bad kind of cholesterol, called low-density lipoprotein (LDL), and increase levels of the good kind, high-density lipoprotein (HDL). Almonds also have anti-inflammatory properties to help protect you from heart disease.
Keep a Healthy Weight
Although they’re high in calories, almonds could help to reduce your risk of weight gain and obesity — as long as you pay attention to portion size. The protein and fiber in the nuts help you feel full faster, so you can better control your calorie intake while still satisfying your hunger.
Lower Blood Pressure
Almonds can positively impact blood pressure due to their rich nutrient profile. They are high in magnesium, which helps relax blood vessels and regulate blood pressure. Additionally, the healthy fats and antioxidants in almonds support cardiovascular health, which can contribute to maintaining healthy blood pressure levels. Regular consumption of almonds as part of a balanced diet may help manage and lower high blood pressure.
Strengthen Bones
Bone health benefits from almonds due to their content of essential nutrients. Almonds are rich in calcium and magnesium, both of which are crucial for maintaining strong and healthy bones. Calcium helps in bone formation and density, while magnesium supports the absorption and metabolism of calcium. Regular consumption of almonds can contribute to overall bone strength and reduce the risk of bone-related conditions like osteoporosis.
Skin Health
Almonds are rich in vitamin E, a powerful antioxidant that helps protect the skin from oxidative stress and damage caused by free radicals. The healthy fats in almonds provide deep hydration, which can improve skin moisture and elasticity. Consuming almonds or using almond oil in skincare routines can contribute to a healthier, more radiant complexion and help combat signs of aging.
Improve Gut Health
Recent research appears to suggest that almonds may help protect the health and immunity of your gastrointestinal (GI) tract. A healthier gut means a better immune system and a stronger body.
Digestive Health
Almonds support digestive health through their high fiber content. Fiber aids in promoting regular bowel movements, which helps prevent constipation and supports overall digestive function. Additionally, the healthy fats in almonds can help maintain a healthy gut lining and promote the absorption of fat-soluble vitamins. Regular consumption of almonds as part of a balanced diet can contribute to a well-functioning digestive system and improved gut health.
Anti-Oxidant Properties
Almonds are high in antioxidants, especially vitamin E, which helps protect cells from oxidative damage and inflammation. This can reduce the risk of chronic diseases and support overall cellular health.
Side Effects
Almonds are generally safe for most people, but potential side effects include:
- Allergic Reactions
- Digestive Issues
- Weight Gain
- Kidney Stones
