All about almonds. The composition and calorie content of the product, useful properties for men, women, children and pregnant women. How to choose and eat a nut correctly? What can you cook with almonds?
Almonds are the fruits of the tree of the same name from the Pink family, of the Plum genus. Most often, the so-called common almond is cultivated, in turn, there are two varieties of this variety - sweet and bitter, the latter is not suitable for food due to the high content of the toxic component of amygdalin, but it is perfect for creating perfumery. The description of almonds is as follows: the nucleolus has an oval shape, pointed at one end, and is also small in size - the average weight is about 3 g. The fruit is surrounded by a thin skin of light brown color, the flesh is white or ivory. The nut is distinguished by high nutritional properties, is a good source of protein and fat, and contains, in addition, many vitamins and minerals. Also, almonds are also a very tasty product, they are widely used in cooking. You can cook with nuts many variations of cakes, cookies, pies, etc., and almonds can play both the role of a filling component and the role of flour. The nut will also be appropriate in non-sweet dishes - salads, delicious hot dishes, cream soups, etc.
Composition and calorie content of almonds
In the photo, almond
Almonds are the perfect snack - they are healthy and long-lasting. However, it is important to observe moderation, since the nut is quite high in calories.
The calorie content of almonds is 609 kcal per 100 g, of which:
- Protein - 18.6 g;
- Fat - 53.7 g;
- Carbohydrates - 13 g;
- Dietary fiber - 7 g;
- Water - 4 g.
Pay attention to the high fat content, many may be intimidated by this proportion, but you need to understand that in this case we are talking about healthy fatty acids, which we need every day in sufficient quantities. That is why you should not exclude the nut from your diet, even if you want to lose weight, just in the latter case, correctly dose its amount.
Fatty acids per 100 g:
- Saturated fatty acids - 5 g;
- Monounsaturated - 36.7 g;
- Polyunsaturated - 12, 8.
Polyunsaturated fatty acids per 100 g:
- Omega 3 - 0, 006 g;
- Omega-6 - 12, 059.
In the composition of almonds, vitamins are also present in an enviable amount, per 100 g:
- Vitamin A, RE - 3 μg;
- Beta carotene - 0.02 mg;
- Vitamin B1, thiamine - 0.25 mg
- Vitamin B2, riboflavin - 0.65 mg;
- Vitamin B5, pantothenic acid - 0.4 mg;
- Vitamin B6, pyridoxine - 0.3 mg;
- Vitamin B9, folate - 40 mcg;
- Vitamin C, ascorbic acid - 1.5 mg;
- Vitamin E, tocopherol - 24.6 mg;
- Vitamin H, biotin - 17 mcg;
- Vitamin K, phylloquinone - 7 mcg;
- Vitamin PP, NE - 6, 2 mg;
- Niacin - 4 mg
Macronutrients per 100 g:
- Potassium - 748 mg;
- Calcium - 273 mg;
- Silicon - 50 mg;
- Magnesium - 234 mg;
- Sodium - 10 mg;
- Sulfur - 178 mg;
- Phosphorus - 473 mg;
- Chlorine - 39 mg.
Microelements per 100 g:
- Aluminum - 394 mcg;
- Boron - 200 mcg;
- Vanadium - 44.9 mcg;
- Iron - 4.2 mcg;
- Iodine - 2 mcg;
- Lithium - 21.4 mcg;
- Manganese - 1.92 mcg;
- Copper - 140 mcg;
- Molybdenum - 29.7 mcg;
- Nickel - 120 mcg;
- Rubidium - 17 mcg;
- Selenium - 2.5 mcg;
- Strontium - 11.6 mcg;
- Titanium - 45 mcg;
- Fluorine - 91 mcg;
- Chromium - 10 mcg;
- Zinc - 2, 12 mcg;
- Zirconium - 35 mcg.
Almonds are an excellent product for vegetarians and athletes, as they contain a good amount of all essential acids and many non-essential ones.
Essential amino acids per 100 g:
- Arginine - 2, 19 g;
- Valine - 0.94 g;
- Histidine - 0.48 g;
- Isoleucine - 0.67 g;
- Leucine - 1.28 g;
- Methionine - 0.48 g;
- Methionine + Cysteine - 0.69 g;
- Threonine - 0.48 g;
- Tryptophan - 0.13 g;
- Phenylalanine - 0, 99 g;
- Phenylalanine + Tyrosine - 1.54 g.
Replaceable amino acids per 100 g:
- Alanine - 0.74 g;
- Aspartic acid - 1.97 g;
- Glycine - 1.07 g;
- Glutamic acid - 4, 15 g;
- Proline - 0.92 g;
- Serine - 0.76 g;
- Tyrosine - 0.55 g;
- Cysteine - 0.22 g.
Also in the nut there are two very important specific components - phytosterols and the flavonoid proanthocyanidin. The latter has powerful antioxidant properties, 50 times superior to vitamin E and selenium and 20 times vitamin C.
Useful properties of almonds
The benefits of almonds for the body are due to the richest content of nutrients. First of all, this nut is an excellent source of vitamin E (164% of the daily dose in 100 g), which actively fights excess levels of free radicals, which provides protection against tumor diseases and early aging. Also in almonds, B vitamins are well represented, the most important nutrients for the proper functioning of the nervous system and normal metabolism. But still, almonds are mainly minerals, there is a lot of calcium and phosphorus in the nut, which are important for bones and teeth; silicon, necessary for collagen synthesis; magnesium, which normalizes the work of the heart; manganese, which regulates many metabolic processes; zinc, which helps to flush out toxins.
Useful properties of almonds for men
Almonds for men are, first of all, a source of good protein with a full spectrum of amino acids that provide energy for a long time and stimulate muscle growth. Athletes can add almonds to energy drinks to make them more effective. Such drinks will not only improve the quality of muscle mass, but also strengthen the bone skeleton, make a man more enduring and strong.
The magnesium contained in the nut contributes to the normal functioning of the heart, and choline helps to cleanse the vessels of atherosclerotic plaques. This is a very important quality for men, as they are especially at risk of heart attacks.
Almonds have aphrodisiac properties. It promotes normal testosterone production and helps regulate testosterone levels when insufficient. Zinc also has a positive effect on libido. It is worth noting that the nut not only increases potency, but also improves the quality and mobility of sperm, therefore it is especially recommended for use by men who are planning to conceive a child.
It is also good to eat almonds for the treatment of hangover syndrome, as it helps well in detoxifying the body.
Benefits of almonds for women
The large amount of minerals ensures the health of the musculoskeletal system. In this sense, almonds are especially important for menopausal women who are at risk of developing osteoporosis.
Potassium and magnesium regulate the functioning of the nervous system, just like the B vitamins, they provide the required level of vigor, good mood, and improve sleep. This property of almonds, again, is very important for the fair sex, as women are more susceptible to stress.
The benefits of almonds also lie in reducing the likelihood of developing thyroid diseases and anemia - typical female diseases, and one can cause the development of the other and vice versa. Menstruating women are at particular risk of developing anemia (anemia).
This nut is of great importance for the health of the skin and hair, as well as for normal hormonal levels. All of these beneficial effects are provided by the high content of vitamin E and beneficial fatty acids.
Strengthening the reproductive function in relation to almonds is relevant not only for men, but also for women, the nut is actively used by traditional medicine for the treatment of infertility.
The fiber content in nuts normalizes the digestive system, helps to remove toxins and toxins, and contributes to the process of losing weight. It is also possible to stay slim, introducing a seemingly high-calorie nut into the diet, since it has a low glycemic index, which means that insulin, when circulating in the body, slows down fat burning, increases slightly when consumed.
Useful properties of almonds for children
The beneficial properties of almonds for children are that it contributes to the normal development of the nervous system, and the brain, and the immune system, and teeth, and the bone skeleton. Be sure to give children a couple of nut kernels in the absence of signs of individual intolerance.
You can also make milk from almonds by grinding it with water in a blender, and watering babies during illness, mixing the drink with honey beforehand. Vitamin E and a special flavonoid proanthocyanidin will help you quickly cope with any infection without the need for heavy medications.
The nut is useful not only for kids, but also for schoolchildren - it helps the latter to maintain concentration, to cope with a heavy load at school.
Benefits of almonds for pregnant women
For pregnant women, a product so rich in useful nutrients is also very useful. It protects the expectant mother from diseases, whose immunity is reduced by default, contributes to the harmonious development of the fetus.
Here, again, it is worth mentioning calcium, which is important for the formation of the bone skeleton, and B vitamins, especially folic acid, without which the proper development of the baby's nervous system will be impossible, and, in addition, pantothenic acid, which plays an important role in the formation of the placenta.
Also, almonds are important for the health of the urinary system, with which many expectant mothers experience problems due to the pressure of the fetus on the corresponding organs. The nutlet stimulates normal fluid exchange and prevents edema.
Contraindications and harm to almonds
Despite the numerous beneficial properties of the nut, there are certain subtleties and contraindications for its use.
First of all, it is important to remember about moderation in consumption - you should not eat more than 20-50 grams of this useful delicacy per day, those who seek to lose weight need to adhere to the lower limit of the norm. When overeating almonds, negative symptoms may appear from both the gastrointestinal tract and the nervous system, in the form of dizziness, migraines, etc.
Also, keep in mind that almonds are a fairly common allergen, which means that people who are prone to allergic reactions should try the fruit with extreme caution.
You should also be careful with pregnant and lactating women. If you want to give almonds a try for the first time to a child, limit yourself to one nucleolus.
Almonds can harm those who have problems with the cardiovascular and nervous system, as well as gastrointestinal diseases. If you have a medical condition that requires a therapeutic diet, be sure to check if you can use the product.
How to choose the right almonds?
There are two main varieties of almonds - sweet and bitter. Only sweet is suitable for food, and therefore bitter varieties are usually not found on store shelves, although they are also used for food purposes. Bitter varieties are used to make oils, flavoring additives for drinks - with proper processing, toxic substances in the nut are converted into safe compounds. Still, bitter almonds are mostly a product of the perfume industry, not the food industry.
Sweet almonds on sale can be found:
- in a shell;
- in the form of peeled whole kernels - dried or fried;
- chopped nuts;
- nuts in glaze, syrup, sprinkling.
The best option, of course, is an inshell nut. First, it retains more vitamins and minerals. Secondly, the shell protects the nucleolus from bacteria and sunlight. However, it is not convenient for everyone to peel the shell on their own, and nuts are quite rare on sale in this form and you need to spend time searching.
A pretty good alternative is dried walnut, it also retains many vitamins and minerals due to gentle heat treatment, the kernels are dried at a temperature of no more than 40OWITH.
Roasted nuts, and even more so pre-chopped or in processing with sugar glaze, should not be purchased.
When choosing dried almonds, you need to pay attention to the following points:
- Scent … If a nut is sold by weight, be sure to appreciate the aroma of the nuts, it should be light almond without any foreign odors, especially the smell of mold and dampness should alert you.
- Friability … The kernels should crumble well, and not stick to each other.
- Purity … The nuts should also be clean, dry, and free of traces of oily liquid.
- No plaque … Of course, no plaque, white or rusty, should also be present on the cores. If the seller assures that spots on the skin are normal, you should not trust him. If the skin is damaged, the nut itself is most likely also out of order.
- Smoothness … The skin should look fresh, be light brown in color, darkening and wrinkling is a bad sign.
- Composition … If you buy almonds in a package, and not in bulk, read the label carefully, the composition should contain only almonds, no additional components.
- Shelf life … Again, if you have a package in front of you, check the expiration date, you should not eat expired kernels.
All these rules will help you get a truly high-quality almond and, having properly prepared it for use, get only the benefits.
How are almonds eaten?
Almonds are, of course, a great culinary ingredient, but first and foremost, they are good as a standalone snack.
Let's see how almonds are eaten according to all the rules:
- Rinse the kernels well, cover with cold water and leave overnight.
- Put the nuts in a saucepan, pour boiling water over them, close the lid and leave for 15-20 minutes.
- Peel the almonds - after steaming, it will be very easy to do this, the skin should come off very easily. If the latter is difficult to clean, steam the kernels again.
- Rinse peeled nuts 2 more times, spread out to dry for 8-10 hours.
- Place on parchment and bake in the oven at high temperature for 10-15 minutes.
All these procedures are of great importance. Unfortunately, nuts are not stored in warehouses in the best condition, so high-quality washing is required. Soaking nuts is necessary to get rid of specific components found in cereals and legumes, such as phytins. They interfere with the vitamins and minerals contained in the product from being absorbed by our body. Generally, you can skip the steaming and cleaning stage, but a nut without a skin is much tastier than with it. With regard to roasting, it is necessary to get rid of pathogens, which are often found in fruits during storage.
Almond recipes
There are many uses for almonds in the kitchen. The nut is added to light green salads and pureed soups to increase nutritional value, it is used in the preparation and serving of main dishes, but, of course, this healthy nut is mainly created for desserts. Cookies, cakes, pastries, pies, sweets - almonds adorn any sweet dish surprisingly.
Desserts with almonds
The most numerous group of recipes with almonds is, of course, desserts. Let's take a look at some interesting dishes in this category:
- Cantucci cookies … Mix flour (300 g) with sugar (130 g), baking powder (1 tsp), salt (pinch). Whisk eggs (3 pieces) with vanilla sugar (1 g). Make a depression in the flour mixture and pour the egg mass into it. Stir well first with a spoon, then with your hands. Chop almonds coarsely (80 g), add to the mass. Divide the dough into 4 parts, roll into sausages, put on parchment, pre-oiled. Beat the yolk separately (1 piece), brush the sausages with it. Bake 15 minutes at 180OC. Remove the cookies, cut them diagonally into 2cm slices, remove again and bake for another 20 minutes.
- Brownie with cherry … Melt the dark chocolate (90 g) and butter (100 g) in a water bath - stirring constantly slowly so that the ingredients melt evenly. Mix separately wheat flour (50 g), cane sugar (150 g), baking powder (1/2 tsp), cocoa (40 g). When the chocolate mass has cooled, add the eggs to it, beat everything together, then gradually add the mixed dry foods. When the mixture is smooth, add the cherries (50 g) and chopped almonds (50 g), stir. Pour the dough into a mold, bake for 20 minutes at 180OC. The inside of the cake should remain slightly damp.
- Apple strudel … Cut apples (700 g) into thin slices. Melt butter (20 g) in a frying pan, add apples, sugar (2 tablespoons), pour in brandy (2 tablespoons) and simmer until all the liquid has evaporated. Add scalded raisins (100 g), ground almonds (100 g), cinnamon (1 tsp), stir, turn off heat. Roll out the finished puff pastry, put the filling on it, wrap it gently in a tight roll. Grease the roll with butter, transfer to a baking sheet lined with baking paper, bake at 200OC for 40 minutes. Serve the strudel warm with a scoop of ice cream.
- Cashewcake … Scroll the dates (90 g) through a meat grinder, chop the almonds (80 g) in a nut crusher or coffee grinder. Combine the ingredients with a pinch of salt. Take a round shape, form a base cake from the mass. Soak cashews (250 g) in water for a couple of hours or overnight, mix the prepared nuts in a blender with lemon juice (from 1, 5 fruits), honey (2 tablespoons), coconut milk (100 ml). You should have a thick cream. Put about 2/3 of the cream on the crust, add the raspberries (160 g) to the rest and beat again. Make the third berry layer. Place the cake in the freezer to set. Transfer the dessert to the refrigerator one hour before serving.
- Oatmeal Almond Cookies … Beat eggs, add natural yogurt (100 g), honey (4 tablespoons), rum (30 ml), cinnamon (1/3 tsp) to them, mix everything with a mixer until smooth. Add oatmeal (2 cups), wheat flour (100 g), ground almonds (50 g), dried cherries (150 g), orange zest (50 g) to the mixture. Shape the cookies - take the dough with a teaspoon, place the balls on a baking sheet at a short distance from each other. The balls can be slightly flattened with a spatula. Bake for 15 minutes at 180 degrees.
- Homemade rafaelo sweets … Mix softened butter (50 g) with condensed milk (400 g). Heat together over low heat for a couple of minutes, stirring constantly. Add coconut flakes (250 g), stir. Put the mass in the refrigerator, cover with cling film. Remove the skin from nuts (80 g) - you already know how to peel almonds. Form balls from the solidified mass, place a nut in each. Roll the finished candy in shavings again.
Almond salads
The nut is great for making interesting and tasty salads, both hearty and light. Let's take a look at the recipes for salads with almonds:
- Warm bacon salad … For this salad, the most difficult thing is to properly prepare the bacon. Line a baking sheet with parchment, add bacon (50 g), top with a second sheet of parchment and press down with a second baking sheet. Put in the oven for 15-20 minutes, the temperature should be around 200OC - in the end, you need to get neat dried brown strips of bacon. Finely chop the red onion (1/2 head), tear the Romano salad (200 g) with your hands, remove the dried tomatoes (3 pieces) from the jar and carefully cut into 3-5 pieces. Cut the avocado (1 piece) into thin slices, sprinkle with lemon juice so that it does not darken. Heat almonds (40 g) in the oven. Make a dressing - combine olive oil (150 ml) and balsamic vinegar (1 tablespoon). Cut the chicken breast (1 piece) into thin strips, preheat the pan very much, quickly fry the strips in it, then add the onion. When the onion turns golden, put all the prepared ingredients in the pan, as well as the mozzarella (150 g) and basil leaves (6 pieces), stir and turn off the heat immediately. Serve the salad warm, you can salt and pepper to taste.
- Pine cone salad … Boil potatoes (4 pieces), chicken breast (200 g), eggs (3 pieces). Grate potatoes and eggs, cut the breast into small cubes. Chop onions (1 piece), pour boiling water over, drain after 10 minutes. Chop almonds (100 g), grate cheese (150 g) and mix these ingredients together. Collect the salad in layers - potatoes, breast, eggs, onions, nuts and cheese, each with mayonnaise. The very shape of the salad should resemble a pine cone. Decorate the top layer with almonds (you need 100-150 grams), sticking it in a sharp shape upwards, for additional similarity to a spruce branch, lay it around the rosemary sprig.
- Bright salad … Chop the almonds (50 g), divide the tangerine (2 pieces) into slices, cut the apples (1 piece) into slices, chop the Adyghe cheese (100 g). Mix the indicated ingredients, add spinach leaves (100 g), dried cranberries (50 g) to them. Prepare the dressing: Combine olive oil (50 ml), orange juice (4 tablespoons) and lemon (3 tablespoons), Dijon mustard (2 tablespoons). Pour the dressing over the salad, season with salt, sprinkle with poppy seeds.
Hot dishes with almonds
Almonds are able to add exquisite notes even to the simplest dishes - cream soup, chicken, fish, everything will become tastier and healthier with it.
Delicious hot almond recipes:
- Shrimp soup … Boil broccoli (150 g), drain, pour cream (50 ml) and beat with a blender. Heat the butter in a frying pan, fry a little garlic (2 cloves) until a smell appears, then add the shrimp (30 g) to the pan, cook for a couple of minutes on each side. Fry almonds (10 g) separately in a dry frying pan or roast in the oven, chop. Pour the puree soup into bowls, top with the shrimp and sprinkle with almonds. Season with salt and pepper to taste.
- Chicken with dates … Cut chicken (1 piece) into pieces, rub with salt, black pepper, roll in flour. Fry the slices alternately in a pan until golden brown. In a saucepan, fry the shallots (700 g) until golden brown, add spices - a cinnamon stick (1 piece), ginger (1.5 tsp), cumin (1 tsp), turmeric (1/2 tsp l.), cayenne pepper (pinch). Simmer until a strong spice aroma appears. Pour in water or chicken broth (650 ml), lemon juice (3 tablespoons), simmer for 10-15 minutes. Put the chicken on the onion, simmer for about half an hour. Remove the meat from the pan, simmer the remaining sauce until it thickens, then add chopped dates (200 g), lemon juice (2 tablespoons), simmer for a couple of minutes. Put the chicken on a plate, pour over the sauce, sprinkle with chopped almonds (50 g) and cilantro (20 g). Season with salt and pepper to taste.
- Nut-breaded tilapia … Grind almonds (180 g) in a coffee grinder, mix with coconut flakes (120 g). Beat egg whites (2 pieces), season with salt and pepper to taste. Dip tilapia fillets (4 pieces) in egg whites, then in breading. Spread on a baking sheet, bake for 20 minutes at 180-200 degrees.
Almond drinks
Almonds can be used to prepare not only delicious meals, but also drinks. Almond milk is a great alternative to animal for vegans, it can, of course, be used to make baked goods, but it can also be the basis of cocktails.
How to make almond milk:
- Soak the nuts overnight.
- In the morning, transfer them to a blender, fill with water in a ratio of 1 to 4, that is, 1 liter of water is required for 250 grams of nuts.
- Turn on the blender for a minute, the clear water will turn into a white liquid.
- Strain the milk through a sieve.
You can store such milk in the refrigerator for no more than 3 days, so do not cook large portions at once. It can be drunk neat, sweetened with honey, or you can prepare delicious smoothies on its basis.
Here are some options for an almond smoothie:
- Hearty: milk (150 ml), water (70 ml), peanut butter (1 tablespoon), banana (2 pieces).
- Delicious: milk (200 ml), banana (1 piece), raspberries (200 g).
- Useful: milk (150 ml), water (50 ml), kiwi (1 piece), banana (1 piece), spinach (a good handful).
Of course, these are just a few options, feel free to experiment with different ingredients.
Almonds are not only an independent ingredient, but also a source for making healthy flour and oil. Flour can be used neat or mixed with wheat, and vegetable oil is ideal for seasoning healthy salads.
Interesting facts about almonds
Almonds have been loved in many countries at all times; in many, they are still considered not only a tasty and healthy delicacy, but also a lucky talisman. For example, in Switzerland there is a tradition of putting a nut kernel in Christmas cakes. It is believed that whoever gets a piece with him will be very happy in the coming year.
Almonds belong to the Plum family, which means that it is, strictly speaking, not a nut, but a bone, such as in a plum or apricot. However, if in the latter all the taste of culture has gone into the fruit, then on the contrary, into the bone.
In cosmetology, almond oil is added primarily to rejuvenation products - various creams and oils against wrinkles and other age-related skin changes.
The cake that remains after the preparation of almond milk does not have to be thrown away; from it, by mixing it with sugar and eggs, you can make delicious cookies.
The homeland of the nut is Central Asia and China. The famous Silk Road brought almonds to Europe, especially in the Mediterranean - Italy and Spain. In California, which today is the world leader in the production of walnuts, it will appear only in the middle of the 18th century.
The almond tree blooms very beautifully, in some way it resembles sakura.
Watch a video about the properties of almonds:
Almonds are an amazing product, they are extremely healthy and tasty. It is very easy to introduce it into your diet, since the nut in one form or another can be added to a hot dish, salad, dessert, and even make a drink from it. Just be careful: choose only high-quality almonds, prepare them properly and do not eat in excessive doses.
