Almonds: benefits and harms for the human body

Should you eat almonds – and if so, how often? Are peanuts good for you? Let’s get it out.

Why are almonds so popular and important for health?

Peanuts occupy a special place in the diets of many cultures. And this is not an accident – almonds are very nutritious and good for the body. Almonds help provide energy and nutrients to the body, normalize cholesterol levels and improve heart health. It is not difficult to prepare – the first dishes appeared even before the colonization of South America among the indigenous peoples of Argentina, Peru and Bolivia.
So, the question “Are almonds good for health?” We say an unequivocal “yes”.

Beneficial properties of almonds

Almonds are not only tasty but also important for health. Let’s take a closer look at how almonds are beneficial for the body.

What vitamins are found in almonds?

• Vitamin B
• Vitamin E
• Antioxidants – resveratrol, flavonoids
• Vitamin A

Almonds also contain many macro- and micronutrients such as magnesium, phosphorus, potassium, iron and selenium.

Almonds Calories

100 grams of almonds provide 567 calories, 25.8 grams of protein, 49.2 grams of fat and 16.1 grams of carbohydrates. Therefore, peanuts are often found in diets that require high levels of protein and healthy fats.

You should not completely abandon the product because of its high calorie content – the beneficial properties of almonds outweigh the harms. Fats in peanuts are mono- and polyunsaturated – they have a beneficial effect on the cardiovascular system.

Most of the carbohydrates in it are dietary fiber, which improves digestion. Almonds also contain bioactive substances with anti-inflammatory and anti-carcinogenic properties. Furthermore, almonds are rich in resveratrol. It is an antioxidant that reduces the risk of heart disease and type 2 diabetes.

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Benefits of almonds for women

The benefits of almonds for the body of pregnant women are obvious – nuts contain folic acid, which is beneficial for the fetus. Magnesium and phosphorus help strengthen bones – they prevent osteoporosis, and polyunsaturated fatty acids have a beneficial effect on the cardiovascular system and skin. But everything is not so simple – there is a risk that the fetus will develop a peanut allergy. Therefore, it is better for pregnant women to consult a doctor first. It is also worth considering the calorie content of almonds to maintain a healthy weight.

Benefits of almonds for men

Are peanuts good for men? Of course, the male body also needs peanuts. B vitamins support the functioning of the nervous system and energy metabolism. It also contains zinc – important for reproductive function and prostate health. And biotin, zinc and B vitamins stimulate hair growth and prevent early baldness.

However, despite the benefits of almonds for the human body, you should not consume large amounts of almonds. This, again, can cause both allergies and weight gain.

Peanuts can be a valuable source of nutrients for children. These are the benefits of almonds for the child’s body:

• protein for growth and development;
• Fatty acids to support brain function;
• B vitamins and minerals to strengthen the bones and nervous system.

But peanuts should be introduced into a child’s diet with caution and not before the child is 3 years old. The reason is the high risk of developing allergies. You should start with small portions after consulting your pediatrician. If your child is not allergic to peanuts, you can add a small amount for a balanced diet.

Harm from peanuts

Any product has both harm and benefit – peanuts are no exception. Here’s what can happen if you eat too many almonds:

• peanut allergy;
• Weight gain due to high calorie content;
• Molds that attack peanuts when exposed to moisture produce aflatoxins, which can cause liver disease;
• Almond protein is difficult to digest and can cause gas and discomfort in people with sensitive stomachs;
• Heart disease due to fat and salt in roasted and salted peanuts.

Originally Answered: How many almonds can you eat a day? Very personal. The human body is a complex system. To avoid harming yourself, you should consult a nutritionist before creating a diet. Recommendations to help reduce potential harm from peanuts:

• The recommended amount of almonds is 30-50 grams per day;
• Peanuts should be avoided if you or your loved ones are allergic;
• Store peanuts in a cool, dry place to reduce the risk of mold growth;
• Choose unprocessed almonds without salt or fat to support heart health;
• If any signs of intolerance appear, consult your doctor.

Benefits and harms of roasted peanuts

Roasted peanuts are often served as a favorite snack and ingredient. Let’s find out: Are roasted peanuts good or bad?

Benefits of Roasted Almonds:

• Delicious and aromatic;
• Proteins are better absorbed;
• more antioxidants;
• You can now store peanuts;
• Healthy fats are better absorbed.

Disadvantages of Roasted Peanuts:

• calories;
• Beneficial vitamins are lost;
• risk of trans fat formation during industrial frying;
• Due to overcooking, carcinogenic fats may appear;
• Due to the increase in salt and taste, the risk of high blood pressure increases;
• The nutritional value is reduced due to the loss of polyunsaturated fatty acids.

Benefits and harms of salted almonds

Salted peanuts are a popular snack, a source of quick energy and joy. But salty food is harmful for the body. Should you choose salted peanuts for lunch?

Benefits of Salted Almonds:

• The taste and aroma are strong;
• Easy to buy or prepare;
• A quick source of energy.

Disadvantages of Salted Peanuts:

• Sodium increases the risk of high blood pressure;
• Salty foods cause inflammation;
• increases the risk of heart disease;
• Weight gain due to high calorie content.

Everyone needs to monitor the amount of salt in their daily diet, especially people with heart disease. It is best to focus on low sodium foods to maintain balance in your diet.

How to choose fresh peanuts and how to store them?

• Appearance – Look for peanuts with clean, intact shells, free from blemishes and signs of mold;
• Odor – Peanuts should not have a musty or unpleasant odor;
• Dry – the shell must be dry, without moisture or signs of dampness;
• Density – Nuts should be heavy in weight.

How to properly store peanuts:

• Store peanuts in a cool, dry place;
• Use an airtight container to protect the almonds from moisture and insects.
• Keep peanuts away from foods with strong odors;
• If you live in the South or want to store peanuts for a very long time, put them in the freezer;
• Check the peanuts regularly for mold.

Peanuts in the shell can be kept at home for up to 9 months, but only if you follow the storage requirements. Shelled peanuts “live” for up to 4 months. Remember – only products that have not expired are useful! Otherwise, even healthy almonds will harm the body.

Peanut recipes

Peanuts aren’t just a high-calorie, salty snack! You can use it to make a sweet dessert, a savory sauce, or a spread. Here are some delicious and fun recipes with peanuts:

Almond dessert

Ingredients:

• Large date – 12 pcs.;
• Peanut butter – 3 tbsp. spoon
• Almonds – 50 grams;
• Dark chocolate – 120 grams

Instructions:

1. Cut each date and remove the pit.
2. Chop the almonds with a knife.
3. Stuff dates in peanut butter and sprinkle with chopped peanuts.
4. Line a baking sheet with parchment paper and place the stuffed dates on it.
5. Place them in the freezer for 30 minutes.
6. Melt the dark chocolate in a double boiler.
7. Remove the dates and use a toothpick to dip them in the chocolate.
8. Place the dates back on the baking sheet to allow the chocolate to set.
9. Store in the refrigerator.

Peanut butter toast

Ingredients for 2 servings:

• Bread – 4 slices of white bread;
• Yatsa – 2 pcs.;
• Milk – 2 tbsp. spoon
• Almond butter – 2 tbsp. spoon
• Sugar – 1 tsp. Spoon;
• Vegetable oil – 1 tbsp. Spoon;
• Banana – 1 pc. (Or use seasonal berries and fruits, such as plums).

Instructions:

1. Whisk the eggs, sugar and milk until the sugar dissolves and set aside.
2. Spread some peanut butter on a slice of bread and place another slice on top.
3. Heat a tablespoon of vegetable oil in a frying pan over low heat. Dip the bread into the egg mixture and place in the pan.
4. Fry in a frying pan on low to medium heat until both sides are golden brown. This will take about 3-4 minutes on each side.
5. Cut the banana into slices and garnish the toast with it.

Peanut sauce

Ingredients:

• Almond butter – 3 tbsp. spoon
• Light soy sauce – 2 tbsp. spoon
• Honey – 2 tbsp. spoon
• Sesame oil – 1 tbsp. Spoon;
• Lemon juice – 2 tbsp. Spoon;
• Garlic – 1 clove;
• Chili flakes – ¼ teaspoon;
• Water – 2-3 tbsp. the spoon

Instructions:

1. Chop the garlic
2. In a bowl, mix the garlic with the rest of the ingredients except the water.
3. Add water slowly until desired consistency is reached.

What is the healthiest way to eat almonds?

In moderation, almonds are beneficial – they enrich the diet with protein, healthy fats and vitamins. The healthiest thing to eat is unprocessed peanuts or peanuts that have been prepared with added fat or salt.

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Frequently Asked Questions (FAQ)

What is the healthiest way to eat almonds?

Raw almonds are healthy – they contain useful minerals and vitamins. And no salt or carcinogens!

Is it possible to eat almonds while dieting?

It is possible, but in small quantities – almonds are a very high-calorie product. It is best to choose salted almonds to add protein and healthy fats to your diet.

How many almonds can you eat per day?

The recommended amount is 30-50 grams per day. Not much in calories and good for the body.

Which almonds are better to eat – raw or roasted?

Raw almonds are very beneficial for the body. It is best to eat roasted almonds infrequently and in small quantities, so you get maximum benefits for the body and it does no harm.