A balanced diet is one composed of foods that provide us with the necessary nutrients and appropriate for optimal health amounts. This type of diet is based on consumption preferably fresh, in their natural state, and varied, in appropriate amounts. The list of foods that provide the necessary nutrients for a balanced diet, and corresponding amounts, is represented on the food pyramid.
Almonds can be eaten as a snack, but also used for the preparation of other foods, such as candy, cereal or frozen to increase its appeal. The greatest use is for confectionery, where almonds are added to enhance flavor and acceptability of the product, reducing the sweetness of the final product, also providing a crunchy texture and increasing the nutritional value.
Composition and properties
The almond has a high protein and dietary fiber content. It is an ideal energy food cold. Favors the rise in breast milk, improves nervous system problems and disinfecting the intestine.
Almond milk is recommended for people with liver problems, malnourished, infant eczema in diarrhea by digestive intolerance (celiac), promotes the development of children.
100 grams of almonds:
- Calorie (Kcal) 634
- Carbohydrates (g) 5.43
- Fibre (g) 9.57
- Protein (g) 22.60
- Total fat (g) 58,00
- Saturated fatty acids (g) 4.46
- Monounsaturated fatty acids (g) 42,38
- Polyunsaturated fatty acids (g) 11.16
- Cholesterol (mg) under 1
- Vitamin E (mg) * 9.57
- Calcium (mg) * 240.0
(These values may vary slightly depending on the variety)
Almond important health
This nut is one of the few sources of vegetable protein containing arginine, an amino acid essential for children.
Despite the dry and homogeneous appearance, the almond contains a significant amount of soluble fiber (1%). It is ideal for stimulating bowel movements and to give satiety.
It is also rich in protein, like meat quantity. Therefore in vegetarian diets almonds and nuts in general is very important. The iron content is another virtue of this delicious nut.
Magnesium, phosphorus and manganese are also other minerals that gives this nut in negligible quantities.
Fat, a gift for the arteries
The benefits of almonds for healthy people are manifold. It has a 52% fat. Of these, two thirds are oleic acid. This means that eating almonds is similar to taking olive oil from the cardiovascular standpoint. So much so, it has been shown that in communities with high doses of almonds are consumed, the incidence of cardiovascular diseases is lower.
Another point to consider is the content of linoleic acid (omega-6), an essential fatty acid for the body does not synthesize and that must be obtained from the diet.
Almond and growth
Almonds by the number of essential elements that have for our body, make their use appropriate growth conditions, being a good complement to the diet.
Almond and aging
It is one of the nuts with greater intake of vitamin E, a vitamin whose intake is often below what would be recommended and which exerts a valuable antioxidant role. 50 grams of raw almonds per day covering the needs of this vitamin.
Almonds and diabetes
Control diet is essential in diabetics who are not dependent on insulin. Almond could form part of the diet of a diabetic.
On one hand, it is known that the association of the fiber with sugars causes a decrease in the rate of absorption of glucose, making increased levels of glucose and insulin is moderate.
Almond and cancer
Almonds have a high fiber content item, among other advantages, allows to increase the volume of excrement and so dilute the bile acid, lipids and sterols, thereby lowering the carcinogenic risk thereof in the colon.
Almond: natural “aspirin”
Considered “cure for all ills”, aspirin is the most popular, widespread and accepted remedy. The natural alternative to this product is to eat a handful of almonds, although its effects are slower. The explanation is that almonds contain a good proportion of salicylates, salts formed by salicylic acid and a base which is the principal active agent in aspirin, which should be the miraculous effects of this popular drug. Furthermore, due to its high caloric and protein value, almonds help the regeneration of the nervous system and are a good intestinal antiseptic.
The recommended dose
Experts agree that a recommended dose of almonds for a healthy person is about 25 grams a day (20 units), being especially recommended for children, with its rich in calcium and protein; vegetarians, for his contribution in iron and protein; and persons suffering from hypercholesterolemia, osteoporosis, low weight, diabetes and lactose intolerant.
Especially suitable for pregnant women, infants, to combat neurological diseases, malnutrition, weakness, anemia. In diseases of children, when presented in them fever, it is the ideal substitute for cow’s milk (not suitable for people when they have diarrhea).
Preparation: take 5 to 20 almonds, they left soaking in cold water at night to the next morning; They were skinned, liquefy and strain; it takes to room temperature slowly. For colds or flu this drink helps to eliminate toxins.
In short, almonds represent health nutrition and taste. Almonds are cholesterol-dried fruit that will please the most demanding consumers and health fanatics.
Gastronomically is one of the most important nuts for flavor, aroma and workability and base cosmetics.