What are the real health benefits of Almonds?

The main characteristic of Almonds is that they are one of the most complete everyday foods at the micronutrient level compared to fruits and vegetables, but also to other oilseeds.. In this way, they actively participate in the recommended daily intake (RDA) of certain nutrients essential for the health of the body. In fact, a handful of almonds (around 30 g) provides:

• 3.15 g of unsaturated fat which reduce blood levels of cholesterol and triglycerides.

• 14% of RDA for protein which promote the maintenance or development of muscle mass, and which also support immune function.

• 13% of fiber RDA which regulate transit, prevent colon cancer and reduce blood levels of cholesterol and triglycerides.

• antioxidants (56% of the RDA for vitamin E, 28% of the RDA for manganese, 10% of the RDA for selenium, 10% of the RDA for zinc and phytosterols) which participate in the fight against oxidative stress. The latter leads to cellular damage causing certain pathologies (cardiovascular, neurodegenerative or cancer).

• other nutrients : 28% of the RDA for copper, 22% of the RDA for magnesium, 22% of the RDA for phosphorus, 18% of the RDA for vitamin B9, 12% of the RDA for potassium and 10% of the RDA for calcium.

Advice from the dietician-nutritionist:

• Consume a handful of almonds per day, which corresponds to approximately 30 g. They can be eaten alone throughout the day, but it is recommended to use them for breakfast and as a snack.

• Integrate Almonds into the following preparations to make them easier to take: muesli, dishes, mixed with other dried fruits, dairy products, yogurt, dessert.

• Consume Almonds as part of a varied and balanced diet to optimize micronutrient intake.

• Do not consume almonds excessively as they remain high-calorie foods. Their nutritional composition is interesting, but just one handful is enough to benefit from their benefits.

Almonds are composed of antioxidant nutrients (alpha-tocopherol, phytosterols, selenium, zinc, manganese) which help to fight against oxidative stress. The latter is an imbalance between the endogenous production of oxidizing molecules and dietary intake of antioxidants. It has the effect of promoting certain types of cardiovascular diseases (of which diabetics and hypertensive people are very at risk) and neurodegenerative diseases, but also certain cancers.

In this context, Almonds help prevent the appearance of these diseases thanks to their contributions in alpha-tocopherol (vitamin E), manganese, selenium, zinc and phytosterols. Vitamin E fights against oxidative stress via different mechanisms: direct trapping of superoxide (very reactive and toxic free radical), increase in antioxidant enzymes and inhibition of lipid oxidation. For their part, phytosterols have been recognized by several studies for their beneficial antioxidant impact.

Manganese and zinc participate in the formation of superoxide dismutase, an antioxidant enzyme that neutralizes the superoxide anion (highly toxic free radical). Superoxide dismutase has been the subject of serious studies in limiting premature aging of cells. In addition, the selenium and vitamin E present in Almonds help to form glutathione peroxidase, the main cellular antioxidant enzyme. Its presence in extracellular fluids limits the oxidation of membrane lipids. Additionally, glutathione peroxidase limits protein oxidation in the cytosol, as well as DNA oxidation in the mitochondria.

Advice from the dietician-nutritionist:

• Consume a handful of almonds per day, which corresponds to approximately 30 g. They can be eaten alone throughout the day, but it is recommended to use them for breakfast and as a snack.

• Almonds should be included in a balanced, varied diet rich in antioxidants to optimize their benefits in the fight against oxidative stress. This diet thus helps prevent the risks of cancer, cardiovascular diseases and neurodegenerative diseases.

• Integrate Almonds into the following preparations to make them easier to take: muesli, dishes, mixed with other dried fruits, dairy products, yogurt, dessert. They can also be consumed with Brazil nut, of the Cashew nuts, or even Peanuts at the rate of a total handful per day.

• People suffering from type II diabetes and hypertension should favor the consumption of oilseeds like Almonds. Indeed, oilseeds have been associated with a reduction in the risk of cardiovascular disease in these populations. It is therefore advisable to consume them at a rate of a handful per day.

Almonds can help prevent the risk of cardiovascular diseases. Indeed, almonds help reduce the rate of cholesterol in the blood because they are composed of : 

• very few saturated fatty acids : certain saturated fatty acids consumed in excess (myristic acid, lauric acid and palmitic acid in particular) have atherogenic (atheromatous plaques), thombogenic (partially or completely blocked artery) and hypercholesterolemic effects (increase blood cholesterol levels). It is generally recommended to limit excess saturated fatty acids in the daily diet (red meat, butter, certain vegetable oils, industrial products), which is a positive point for Almonds who are poor in them.

• polyunsaturated fatty acids : replacing saturated fats with unsaturated fats in the diet contributes to maintaining normal cholesterol levels (blood cholesterol levels), and reduces blood cholesterol levels. Almonds can replace snacks rich in saturated fatty acids such as pastries and candies thanks to their interesting polyunsaturated fatty acid content.

• linoleic acid : these omega-6 are the lipids most present in almonds. The latter are known to reduce blood levels of total cholesterol, we speak of a hypocholesterolemic role. Some studies also indicate that they tend to reduce levels of “bad” LDL cholesterol, which is a lipoprotein intended to transport lipids from the liver to the cells that need them. In excess, cholesterol remains in the bloodstream, where it risks being oxidized and deposited on the walls of the arteries. This promotes the appearance of atherosclerotic plaques and thrombosis, and contributes to the appearance of cardiovascular diseases. Be careful, however, of excess omega-6 which can be counterproductive (pro-inflammatory, increased lipid levels, etc.).

• insoluble fiber : the latter have a hypocholesterolemic role because they act as a laxative. They accelerate intestinal transit, which does not give the intestinal villi ("fingers that catch and absorb nutrients") time to optimally absorb macronutrients and cholesterol. This limits the arrival of cholesterol in the blood and reduces the glycemic index (GI) of the meal. Reducing GI limits food cravings, which are the cause of endogenous cholesterol production.

• antioxidants : as seen previously, antioxidants prevent the risk of developing cardiovascular diseases. The zinc, manganese and copper present in Almonds contribute to the formation of superoxide dismutase, which has been the subject of serious studies in limiting premature aging of cells. It would therefore limit the formation of age-related diseases such as cardiovascular diseases. In addition, the selenium and vitamin E present in Almonds help to form glutathione peroxidase, the main cellular antioxidant enzyme. It limits lipid oxidation, which is the starting point of oxidation leading to the development of cardiovascular diseases.

Advice from the dietician-nutritionist:

• It is essential to consume almonds as part of a balanced, varied diet, rich in antioxidants, fiber and polyunsaturated fatty acids (omega-6 and omega-3), and low in saturated fatty acids, to optimize their benefits on blood cholesterol levels. A healthy lifestyle is also optimal for preventing the onset of cardiovascular diseases: appropriate regular physical activity, sleep, avoiding sources of stress, etc.

• Consume a handful of almonds per day, which corresponds to approximately 30 g. They can be eaten alone throughout the day, but it is recommended to use them for breakfast and as a snack.

• Integrate Almonds into the following preparations to make them easier to take: muesli, dishes, mixed with other dried fruits, dairy products, yogurt, dessert. They can also be consumed with Brazil nut, of the Cashew nuts, or even Peanuts at the rate of a total handful per day.

• People suffering from type II diabetes and hypertension should favor the consumption of oilseeds like Almonds. Indeed, oilseeds have been associated with a reduction in the risk of cardiovascular disease in these populations. It is therefore advisable to consume them at a rate of a handful per day.

Almonds are foods with interesting protein contents. They thus contribute to the daily intake of these nutrients essential to the health of the body.. Proteins are essential macronutrients for the maintenance and development of muscle mass. In addition, they maintain the integrity of the immune system, while optimizing the body's chemical reactions. A handful of Almonds (around 30 g) provides 7.78 g of protein, which is interesting with a view to reaching the recommended daily intake (RDA) estimated at a minimum of 50 g of protein per day.

However, it is important to mention that Almonds have 2 amino acids that limit protein synthesis: methionine and lysine.. A limiting amino acid is an amino acid (structural unit of a protein) absent or present in insufficient quantity in a food to meet the daily requirement for this amino acid. As a result, almonds alone cannot meet the daily needs for these 2 amino acids. They must therefore be accompanied by foods rich in lysine and methionine, to contribute to the RDA of protein.

Advice from the dietician-nutritionist:

• Consume a handful of almonds per day, which corresponds to approximately 30 g. They can be eaten alone throughout the day, but it is recommended to use them for breakfast and as a snack.

• Do not consider Almonds as the only source of protein. Their consumption must be accompanied by foods rich in animal proteins, preferably to provide the missing amino acids: meat, fish, eggs, dairy products.

• For vegetarians and vegans, almond consumption should be accompanied by food sources of methionine (cereals; soybeans; eggs) and lysine (legumes including soya; corn; sauerkraut; miso).

• Almonds can be an interesting snack for the elderly and for people suffering from malnutrition. Indeed, their protein content can help limit muscle wasting and protect the integrity of the immune system. However, these must be consumed with foods that are sources of methionine and lysine to ensure protein synthesis.

• Integrate Almonds into the following preparations to make them easier to take: muesli, dishes, mixed with other dried fruits, dairy products, yogurt, dessert.

• Consume almonds rather as a post-exercise snack for athletes who cannot consume a real meal after the activity. This provides proteins which are necessary for the restocking of post-exercise muscle glycogen, as well as for the proper healing of microlesions induced by the activity.

• For athletes looking to gain muscle mass, it is recommended to increase their protein intake (in addition to calories) to a minimum of 1.5 g of protein per kilogram of body weight (75 g of protein per day for a person of 50 kg). To do this, it is essential to optimize intake of animal proteins (meat, fish, eggs, dairy products) and/or plant proteins (legumes, nuts such as almonds).

Almonds help curb hunger between two meals thanks to their protein and fiber content.. In fact, a handful of almonds (around 30 g) provides 7.78 g of protein and 3.76 g of fiber. These two nutrients are known to promote satiety, which corresponds to the absence of hunger between two meals. Ingestion of protein triggers the synthesis of glucose in the intestine. The latter is released into the circulation and is detected by the nervous system which sends an appetite suppressant signal to the brain. Regarding fiber, it slows gastric emptying and the speed of absorption of nutrients, which contributes to satiety.

At the same time, consuming Almonds as a snack can be beneficial for your health because, in addition to promoting satiety, they contain interesting levels of micronutrients: vitamin E, copper, magnesium, manganese, phosphorus, potassium and zinc.

Advice from the dietician-nutritionist:

• Consume Almonds as a replacement for snacks of poor nutritional quality such as pastries, candies, candies, or pastries. These provide many calories but do not promote the feeling of satiety. Their volume leads to satiation once finished, but hunger is quickly felt in the hours following their ingestion.

• Consume a handful of almonds per day, which corresponds to approximately 30 g. They can be eaten alone throughout the day, but it is advisable to eat them for breakfast and as a snack to curb hunger.

• Promote the consumption of foods rich in protein (meat, fish, eggs, dairy products, legumes) and fiber (fruits, vegetables, legumes, whole grain products) during main meals to promote satiety, reduce the glycemic index of meals and limit cravings.

• Integrate Almonds into the following preparations to make them easier to take: muesli, dishes, mixed with other dried fruits, dairy products, yogurt, dessert.

Almonds led to interesting results in a study among students suffering from insomnia in Iran. Indeed, the objective of this study was to analyze the impact of sweet almonds (generally consumed almonds present in commerce) on the quality of sleep of medical science students living in dormitories in Iran. For this, 10 Almonds were distributed to more than 400 students over 14 days. Post-study questionnaires showed that 306 students suffered from insomnia (compared to 343 before intervention) while 136 students had normal sleep (compared to 99 before intervention). The study therefore concludes that Sweet Almond had a positive impact on the quality of sleep of students living in dormitories.

However, the study does not state whether the impact was significant, despite the number of students relieved. Other studies must be carried out to understand whether the improvement in sleep induced is due to a real effect of Sweet Almonds, or to a placebo effect. It is therefore not possible to conclude at this time that almonds are a miracle food against insomnia.

Advice from the dietician-nutritionist:

• Favor the consumption of plant infusions which have already proven themselves in serious studies against sleep disorders: Linden, Melissa, Fragrant Verbena, Woodruff, Lavender, Marjoram.

• Be careful about eating too large meals during dinner. Generally speaking, it is recommended to eat your last meal at least 2 to 3 hours before sleeping.

• Avoid the consumption of stimulants such as tea, exciting drinks and tobacco which can disrupt the production of melatonin (“sleep hormone”).

• Reduce exposure to noise pollution if sleep is “light” and if you wake up at the slightest noise. It may be wise to opt for earplugs in this case (except in cases of hearing problems and tinnitus).

• Avoid light sources before going to sleep, and avoid stimulating activities.

• The study seems to announce benefits for sleep from 10 almonds per day. Generally speaking, consume a handful of almonds per day (around 30 g). They can be eaten alone throughout the day, but it is recommended to use them for breakfast and as a snack.

• Integrate Almonds into the following preparations to make them easier to take: muesli, dishes, mixed with other dried fruits, dairy products, yogurt, dessert.

Almonds have an unfounded reputation that they reduce stress thanks to their magnesium content. The latter is a micronutrient participating in muscle contraction and relaxation, as well as the transmission of nerve impulses. Stress can result in neuronal hyperactivity, thereby increasing magnesium needs. This can therefore lead to a deficit or even a magnesium deficiency. In this context, it is wise to provide food sources of magnesium such as almonds to combat this magnesium deficiency.

However, no study has shown a link between the consumption of almonds and its anti-stress impact, even during a singular episode of high stress. Additionally, stress can be caused by many factors. Almonds cannot therefore play an anti-stress role on their own. They must therefore be consumed as part of a diet providing the full RDA of magnesium to hope to have a positive impact on stress, knowing that even this diet may not have a positive impact on the latter.

It is often said that Almonds relieve constipation due to their insoluble fiber content, but they cannot contribute alone to this need. Indeed, no study shows a significant impact of almonds on constipation. Health authorities recommend consuming a minimum of 30 g of fiber per day, favoring insoluble fiber during constipation. Insoluble fiber gives bulk and softness to stools. They also cause an acceleration of intestinal transit by filling themselves with water, which causes a laxative effect through the use of water.

However, a handful of almonds provides 3.76 g of fiber, with the majority being insoluble fiber. Even if they are not effective on their own, their insoluble fiber content should not be neglected. They can thus contribute to the daily intake of insoluble fiber which will have a positive impact on constipation. Be careful, however, not to consume almonds in case of diarrhea, because their insoluble fiber content is not recommended during the latter.

To combat constipation, it may be wise to favor the use of Psyllium which has been recognized as effective on the latter. Generally speaking, hydration and insoluble fiber intake are essential in cases of constipation.

No food alone can losing weight, and Almonds are no exception. It is often said that Almonds help you lose weight due to their interesting nutritional composition, but this is not really the case. Consumption of almonds is only useful for weight loss if it is included in a balanced, varied and calorie-deficient diet, as well as a healthy lifestyle (physical activity, sleep, no stress, etc.). ).

For example, almonds can make interesting snacks to curb hunger between two meals, while providing numerous micronutrients to the body. As a result, they can replace usual snacks which may be of poor nutritional quality (pastries, sweets, pastries) which provide many calories, but without promoting satiety.

However, almonds alone are not a miracle food for weight loss.

Almonds have a reputation that they would make you gain weight, but this is not the case if they are consumed in moderation. In fact, it is recommended to consume a handful of almonds per day, which corresponds to approximately 30 g. In this case, this portion of Almonds only provides 188 kcal (kilocalories), which is not considered high in calories for a snack. They can even replace snacks of poor nutritional quality (pastries, sweets, pastries) which are regularly higher in calories and which cause cravings.

However, it remains obvious that almonds should not be consumed excessively. This would effectively increase daily caloric intake, and result in possible weight gain in the long term. As usual with food, the key word is moderation!

• Do not consume almonds after the expiration date to limit any risk contamination with aflatoxins (toxins dangerous to health). This causes digestive problems such as bloating, nausea, and vomiting, even coma and death in cases of severe poisoning. In addition, ensure that almond brands or producers control the absence of aflatoxins in their products.

• Almonds are nuts. They should therefore be avoided by people allergic to nuts. It is also recommended to be vigilant regarding the potential allergic reaction that may follow their ingestion of almonds in children. If you suspect an allergy after ingestion, call a doctor without further delay.

• People with swallowing disorders and children should be careful about consuming Almonds. In fact, they can cause a risk of suffocation in the latter. It may therefore be wise to mix them into powder or wet them, in order to soften their texture.

• Sweet Almonds are often confused with Bitter Almonds which contain amygdalin, a compound that converts into highly toxic cyanide. However, bitter almonds are only found in apricot kernels, as well as in certain commercial liquid products. Sweet almonds, which are consumed by the vast majority of the population and which are present in the largest quantities in commerce, do not present any toxicity to the body.