The discovery of the almond
The almond tree (Prunus dulcis) belongs to the rose family and is native to the warm regions of Western Asia and Northern Africa. Its history goes back a long way: archaeological finds show that the almond has been part of the human diet for over 4,000 years. They were cultivated in Persia and Mesopotamia in ancient times and valued as a precious commodity. Over the centuries, trade routes spread almonds to Europe and Mediterranean countries.
Various ways of consumption
Almonds can be consumed in a variety of ways. The most common forms are:
- Raw: Fresh almonds are a popular snack and can be eaten straight away.
- Roasted: Roasting makes the almond crispy and gives it a more intense flavor.
- Ground: Almond meal is a gluten-free alternative to wheat flour and is ideal for baking.
- Almond milk: This plant-based milk alternative is lactose-free and ideal for people with milk protein allergies or lactose intolerance.
- Almond oil: Rich in unsaturated fatty acids, almond oil is used both in cooking and in cosmetics.
- Almond butter: Creamy and nutritious, it is often used as a spread or an ingredient in smoothies.
Recommended dosage
The daily recommended intake for almonds is about 20 to 30 grams, which is roughly equivalent to a small handful. This amount provides a good balance of nutrients and energy without overdoing the calorie intake.
Almond: The healing power
Almonds are valued for their numerous health benefits. They can help prevent and alleviate various ailments:
- Cardiovascular disease: The high content of unsaturated fatty acids, especially omega-3 fatty acids, helps to lower cholesterol levels and protect the heart.
- Diabetes: Almonds have a low glycemic index and can help regulate blood sugar levels.
- Weight management: Despite their high calorie content, almonds promote satiety and help to avoid food cravings thanks to their fiber content.
- Bone strength: Due to their high calcium content, almonds promote bone health and can prevent osteoporosis.
- Skin health: The antioxidant properties of vitamin E in almonds protect the skin from harmful free radicals and promote healthy skin.
Effects on the body
The almond is a real nutrient package and has a variety of positive effects on the body:
- Heart health: The unsaturated fatty acids it contains lower LDL cholesterol and increase HDL cholesterol, which lowers the risk of heart attack and stroke.
- Regulating blood sugar levels: Almonds slow the digestion of carbohydrates, leading to a steadier rise in blood sugar levels.
- Satiety: The high fiber content aids digestion and prolongs satiety, which helps with weight control.
- Antioxidant protection: Almonds contain antioxidants that help fight oxidative damage and support cell renewal.
When should you eat almond?
Almonds can be eaten at any time of the day, but there are some times when they can be particularly beneficial:
- For breakfast: Almonds as part of a healthy breakfast provide long-lasting energy and boost concentration.
- Before exercise: A small snack of almonds can boost energy levels and improve endurance.
- In between meals: Almonds are an ideal snack for in between meals to satisfy hunger and keep blood sugar levels stable.
Precautions
Although almonds offer many health benefits, there are also groups of people who should be careful when consuming them:
- Nut allergy sufferers: People with a nut allergy should avoid almonds as they can trigger allergic reactions.
- Gastrointestinal problems: People with a sensitive stomach or digestive issues should consume almonds in moderation as the high fiber content can cause bloating and diarrhea.
Food supplement and medicinal plants
For holistic health, almond can be supplemented with other dietary supplements and medicinal plants:
- Flaxseed: These are rich in omega-3 fatty acids and fiber and support heart health and digestion.
- Turmeric: With its anti-inflammatory properties, turmeric can promote general health and reduce chronic inflammation.
- Green tea: Rich in antioxidants, green tea supports the immune system and protects cells from damage.
Foods high in almond
In addition to raw almonds, there are numerous foods that contain almonds and thus offer their health benefits:
- Muesli and granola: These products often contain chopped or whole almonds.
- Pastry and cakes: Many baked goods, especially marzipan, contain ground almonds.
- Energy bars: These snacks are often fortified with almonds to increase their nutritional content.
Almond: Possible side effects
Side effects can occur if you eat too many almonds:
- Weight gain: Since almonds are high in calories, eating too many can cause unwanted weight gain.
- Gastrointestinal complaints: the high fiber content can cause bloating and diarrhea in sensitive individuals.
What happens in case of overdose?
Excessive consumption of almonds can lead to various health problems:
- Hypervitaminosis E: Excessive intake of vitamin E can lead to blood clotting disorders and increase the risk of bleeding.
- Magnesium overload: Too much magnesium can cause muscle cramps, nausea and diarrhea.
Almond in natural medicine
In natural medicine, almonds are often used as an ingredient in face masks and skin care products because they nourish and moisturize the skin. They are also used in Ayurvedic medicine to strengthen the body and support the digestive system.
Conclusion
In summary, almonds are an extremely versatile and health-promoting food that offers many health benefits in the right dosage. Their uses range from supporting the cardiovascular system and regulating blood sugar levels to promoting skin health. However, certain groups of people should consume them with caution to avoid possible side effects.
Sources & further information:
- Heilpraxisnet.de – Almonds: Healthy effects and nutrients
Describes the many health benefits of almonds, such as lowering cholesterol and regulating blood sugar.
https://www.heilpraxisnet.de/naturheilpraxis/ernaehrung-mandeln-staerken-nicht-nur-die-herzgesundheit-20230515575020/
