The cultivation of almonds (Pyrus communis), a food now recognized for its properties and health benefits, has its origins in the very cradle of civilization, more than five millennia ago, when the inhabitants of the ancient Persia and Mesopotamia They began to grow sweet varieties.
It is believed that it was the Phoenicians, a people who had a special veneration for this dried fruit, who introduced it to Spain through the Mediterranean sea routes.
He was part of the recipe book of Muslim Spainand in the Middle Ages it became a luxury ingredient in banquets. But it was not until the 19th century that almond trees became popular, sharing the landscape with olive trees.
Properties of almonds
The healthy properties of almonds are many. Each almond is a true nutritional pill where nothing is left over.
Rich in proteins
With its almost 20 grams of protein Per 100 grams, almonds are a good source of essential amino acids. These are found in a proportion quite adequate for the specific needs of the human body.
Best quality energy
Its contribution in carbohydrates (9.3%) is not very significant, but it is interesting when it is taken into account that most of these carbohydrates are from slow absorption.
For this reason, almonds have a low glycemic index and are tolerated by diabetics.
healthy fats
The most notable characteristic of this food is its richness in fat. 54% of the weight of dry almonds is due to their fatty acid content, the type of which corresponds to the healthier pattern: 65% are monounsaturated, like those in olive oil, 26% are polyunsaturated and only a small part (less than 10%) are saturated fats.
Calcium and other minerals in abundance
A serving of 30 grams of almonds covers the 9% of daily calcium needs (twice as much as milk at the same weight).
Likewise, those 30 grams of almonds provide the body with 15% of the magnesium needed per day and 17% of the phosphorus.
The same amount also covers 11% of the daily needs of manganese, 4% of those of zinc and around 10% of iron needs.
Antioxidant vitamin E
Another property of almonds is their antioxidant power. Much of this effect is due to vitamin E: 30 grams cover no less than 63% of daily needs. It is a fat-soluble vitamin capable of inhibiting fat oxidation.
The antioxidant power of almonds is also favored by their content of flavonoids such as quercetin, a anti-inflammatory used as a supplement in the natural treatment of allergies.
Other vitamins present in almonds are those of group B, especially riboflavin or vitamin B2. This is essential for the integrity of the skin and mucous membranes, and especially for the cornea: it is essential to enjoy good vision.
Almonds: nutritional value
How many almonds can I have a day? It is considered that a serving of almonds should be about 28 grams. By taking a serving of almonds you obtain:
- Calories: 164 calories (674 kJ)
- Carbohydrates: 6.1g
- Fats: 13.8 g (monounsaturated 8.6 g/polyunsaturated 3.4 g)
- Vitamin E: 7.3mg
- Vitamin B2: 0.3mg
- Hill: 14.6mg
- Calcium: 73.9mg
- Magnesium: 75mg
- Potassium: 197mg
- Phosphorus: 136mg
Benefits of almonds
What are almonds good for? Almonds are a food rich in protein and healthy fats, as well as a valuable source of essential nutrients for a healthy and balanced diet. Its consumption is very appropriate especially in these cases:
1. Good for pregnant women
Its richness in proteins and minerals – such as calcium and magnesium – make it especially beneficial during gestation and pregnancy.
The almond is also a breast milk stimulant (galactogenic).
2. Alternative to dairy
Almonds are so rich in calcium that they are a good alternative to dairy products to ensure you get the calcium, magnesium and phosphorus necessary for health. bone formation and regeneration and the teeth.
Its calcium content makes it essential in the diet of older people, as it helps prevent bone fragility and osteoporosis.
3. Invigorating for young people and athletes
It is a restorative and toning food as it is a good source of protein, especially for children and adolescents, and also for athletes.
Its richness in unsaturated fatty acids and phosphorus make it beneficial to enhance the intellectual performance and feed the brain. It helps prevent poor intellectual performance, memory loss and sudden mood swings.
4. Heart-healthy
The unsaturated fats in almonds constitute a true balm for the heart, especially its monounsaturated fatty acids, which are the most abundant in its composition.
This healthy proportion of its fats, similar to that of olive oil, It has the virtue of reducing “bad” LDL cholesterol and promoting an increase in HDL cholesterol, which helps prevent cardiovascular accidents.
In a trial in which volunteers were made to consume about 42 grams of almonds a day, after three months it was found that most of them had had a significant reduction in levels of almonds. C-reactive protein in blood, a marker of inflammation that, when elevated, is related to an increased risk of heart disease.
On the other hand, the presence of flavonoids such as quercetin, catechins and rutinosides contributes to the good condition of the circulatory system.
5. Immune booster
Almonds also strengthen the immune system thanks to antioxidants such as vitamin E, quercetin, manganese and zinc.
Almonds in the kitchen
Raw or toasted, whole, filleted or ground, they are an excellent resource for making healthy recipes. And this dried fruit stands out for its delicate flavor, buttery texture and culinary versatility.
Almonds, omnipresent at Christmas parties in the form of nougat, can also be found in the dressing of a vegetable dish, as well as in countless appetizers.
The most common thing is to use it in sweet recipes, as in the classic Santiago tart, in the classic Catalan carquiñoles or in the pastries of the cuisine of the Middle East and North Africa.
But its uses go far beyond baking, as it is an ingredient that adds refinement and delicacy to any dish.
Thus, it is very useful when it comes to providing flavor and texture to a stuffed with vegetables, and can be used to enrich stews based on vegetable proteins, such as seitan and tempeh.
Good combinations
Combines well with green leaves, like watercress or lamb’s lettuce, and goes well with the intense flavor of arugula and green olives. These qualities, along with how well it pairs with soft cheeses, make it ideal for creating salads.
Its good pairing with garlic is surprising, and the recipe that best takes advantage of that peculiarity is ajoblanco, the popular cold soup which is prepared with garlic, crushed almonds, bread and olive oil.
Vegetables such as pumpkin, leek, asparagus and cauliflower are enriched by its company. A romesco sauce, With almonds as the protagonist, it is a good way to season them.
The almond has a natural sympathy for the fig, a combination with which fig bread has been created. This dense cake, which is seasoned with anise, cloves and cinnamon, is a delicacy eaten with cheese.
almond flour
Almond flour is excellent for thickening a broth that is too liquid, facilitating the emulsification of a sauce or making croquettes.
It can be prepared at home, after removing the dark skin, and is useful in the preparation of croquettes, when leafy vegetables such as spinach are used.
The fine grind is the most suitable for pastry preparations such as marzipan.
In stuffed, battered or croquette dough, it is advisable that it retain some texture.
Vegan almond béchamel
Its milk, in addition to allowing you to make flans and sweet creams, is ideal for preparing completely vegan bechamel sauces, in which Butter is replaced with olive oil.
To make it, about 70 grams of almonds per liter of water are used, following these steps:
- They are chopped, without skin, and crushed until they are slightly ground.
- Add half the water and grind again.
- Filter the whitish liquid with a fine cloth strainer and store it in a container.
- Put the almond paste back into the blender, pour in the rest of the water and blend again.
- It is strained again and the milk is introduced along with what had been previously liquefied.