Almonds
The almonds are seeds, not nuts, as many people think, and its trees are among the first trees planted in the world. Some almond trees planted 2000-3000 BC have been discovered in Jordan. Almonds are rich in fiber, proteins and vitamins, And minerals. It is worth mentioning that almonds can be eaten raw, or roasted, and can also be obtained from prunes, salts, or broths. It is also used to make almond milk, flour or butter.
Benefits of almonds
Almonds provide many health benefits to the human body, including:
- Protecting cellular membranes from damage: Since almonds contain antioxidant vitamin E, which accumulate in cellular membranes and protect cells from oxidative stress, it is worth mentioning that some studies in mice indicated that high intake Of vitamin E was associated with a reduced risk of many diseases such as heart disease, Alzheimer’s disease, and cancer.
- Regulation of blood glucose levels: Almonds contain high amounts of magnesium, which is found to enter more than 300 vital processes in the human body, such as regulating blood sugar levels. It should be noted that it was noted that 25-38% of people with type 2 diabetes were deficient in magnesium, and found that improvement of the levels of magnesium in these people can be effective in promoting the functions of insulin, and regulate sugar levels in And magnesium supplements are associated with the reduction of insulin resistance in people who do not have diabetes. It is worth noting that almonds are low-calorie nuts and contain large amounts of proteins, healthy fats , Fiber, and It is therefore a healthy option for people with diabetes.
- Low blood pressure: Because it contains magnesium, studies have indicated that the lack of magnesium was associated with suffering from blood pressure problems, and found that treatment of this deficiency may help to reduce pressure also, it should be noted that blood pressure is the first cause of kidney failure , Strokes, and heart attacks.
- Low cholesterol levels: In a study involving people with diabetes, eating 20 percent of total calories for 16 weeks reduced bad cholesterol levels in the blood by about 12.44 mg / Deciliters.
- Reduction of oxidation of low-density lipoproteins: To contain the almond peel on polyphenol antioxidants, and some laboratory studies have indicated that these compounds prevent the oxidation of cholesterol, and it was noted that the benefits of these compounds can be enhanced when taken with other antioxidants, Such as vitamin E. It is worth mentioning that one study has indicated that eating almonds as a snack was able to reduce the oxidation of bad cholesterol in the blood by up to 14%, which can reduce the risk of heart disease.
- Reducing Hunger: In a study of 137 people, eating 433 grams of almond a day for 4 weeks reduced hunger and the desire to eat heavily, possibly because it contains few calories, and large amounts of fiber and proteins that promote Feeling full, which helps to reduce the calorie intake.
- Helping to lose weight: In one study involving 1,000 overweight women, women who ate almonds were found to lose weight more than women who did not. In addition, some positive changes were observed in women’s health and waist circumference, “Eating a certain amount of almonds around 84 grams with a low-calorie diet can increase your weight loss by as much as 622%, compared with a complex carbohydrate diet. Be caused by p The body is unable to absorb between 10-15% of the calories in almonds, and it has been found to promote metabolic processes in the body.
Side effects of almonds
Despite the many benefits of almonds, eating it involves some risks. Many people are allergic to almonds. It is worth noting that people with allergies recommend avoiding almonds or any of their products. It is present in many foods, such as bread, biscuits, chocolate, ice cream, or others.
Some of the most important are:
- Stomach aches or cramps.
- Problems with swallowing.
- diarrhea.
- Itching.
- Breathing difficulty.