Nutritional benefits of almonds

Nutritional benefits of almonds The almond is the fruit of the almond tree (Prunus dulcis), a plant species native to the Middle East and South Asia. There is a wide variety of almonds, which are classified as soft-shelled almonds and hard-shelled almonds. They are also distinguished between wild almonds, bitter and toxic due to the presence of amygdalin, and domesticated almonds, which are edible and sweet, while much less bitter. The almond tree species that produce edible almonds have been used by man as food since the Bronze Age. Currently, the best known and most valued edible variety is the Marcona , characterized by being sweeter and slightly bitter. In any case , almonds are a highly nutritious food with a considerable energy value (575 kcal/100g). Among the nutritional contributions offered by the consumption of almonds are vitamins B1, B2, B5, B6, B9 and vitamin E, so this food provides us with important antioxidants to combat free radicals as well as the minerals zinc, iron, calcium, phosphorus, magnesium and potassium. Almonds are especially rich in calcium. In fact, it is one of the most abundant plant sources of this mineral. This nut is also rich in dietary fiber, monounsaturated and polyunsaturated fats, potentially beneficial for reducing LDL cholesterol. Thus, almonds constitute a rich source of essential fatty acids, with 62% monounsaturated oleic acid and 29% linoleic acid. In addition, like walnuts and other dried fruits, almonds also contain phytosterols, such as beta-sitosterol, stigmasterol or campesterol, compounds to which beneficial properties for lowering cholesterol have also been attributed. Taken together, all these properties of this food help maintain an adequate balance between HDL and LDL cholesterol. Therefore, one of the greatest benefits that consuming almonds offers is the maintenance of good cardiovascular health. In addition, numerous scientific research indicates that eating almonds regularly is associated with a lower incidence of overweight and suggests that they may have beneficial effects for the prevention and improvement of diabetes, specifically type II.