Almonds: The tasty snack boosting heart and skin health
They can be a nutritious, crunchy snack or an elegant decoration for desserts or cakes. Pastry chefs love almonds as a base for creams, cakes, cookies, and pralines. These unassuming nuts with a characteristic aroma also effectively lower LDL cholesterol levels in your everyday diet.
Almonds, the seeds of the common almond tree now popular in North African countries, West Asia, and the Mediterranean basin, are rich in vitamin E, magnesium, fatty acids, and folic acid. When added to a salad or oatmeal, they support heart health and improve skin condition. Vitamin E, known as the "youth vitamin," helps maintain an attractive appearance of the skin and hair. Magnesium positively affects the nervous system, easing tension from stressful situations.
Almonds and cholesterol levels
Research published in the "Journal of Nutrition" has demonstrated that regular consumption of almonds can significantly improve the function of "good" HDL cholesterol, which plays a key role in removing cholesterol deposits from blood vessels. Thus, almonds help lower the so-called bad LDL cholesterol.
American scientists tested this by examining a group of participants who consumed a handful of almonds (about 1.5 oz) daily for six weeks. The cholesterol levels of these individuals were compared with those of a group consuming a banana muffin instead of almonds. The results showed that people eating almonds had 19% higher HDL levels, helping to reduce LDL cholesterol levels in the blood (source: termedia.pl).
Almonds in the everyday diet
Almonds can be added to many dishes to enhance flavor and nutritional value. Toss a handful of almond flakes into your morning oatmeal or try an almond soup, a popular dish in Spain. If you're in the mood for something sweet, consider making pancakes with a cream based on mascarpone, cream, coconut, and almonds, inspired by the taste of Raffaello.
In almost all recipes for cakes, pancakes, or muffins, you can substitute almond flour for wheat flour. Almond flour is richer in nutrients, has a lower glycemic index, and is gluten-free. However, it cannot be substituted 1:1 due to differences in weight and consistency. Almond flour is lighter than wheat flour, making cakes more crumbly and moist but less fluffy. It is ideal for tarts and cookies and less so for sponge cakes.
You can reach for a handful of almonds daily
Nutritionists recommend consuming about 30 grams (approximately 1 oz) of almonds daily, roughly one handful. It's important to remember that every body is different, so when introducing almonds into your diet, it's best to do it gradually—start with a few pieces and gradually increase this healthy snack each day.
People with nut allergies should be cautious due to potential allergens, and those with kidney problems should be wary of the high potassium content. It's always advisable to consult a doctor before introducing new products into your diet.
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