Almonds are a nut produced worldwide and widely enjoyed. Commonly known as thin-shelled almonds, they are primarily consumed for their edible kernels, which offer a fragrant and crisp texture. However, the flesh of almonds is best avoided as it is not particularly palatable. Almonds are a nutrient-rich nut containing high levels of fat, abundant protein, and various vitamins, contributing to their consistently strong market demand.
Additionally, almonds possess significant medicinal value, making notable contributions to Uyghur medicine in Kashgar, China. They are known to invigorate the mind, calm the spirit, improve vision, and open the senses. They also moisten the lungs, relieve constipation, nourish the intestines, generate essence, and strengthen the stomach. For those experiencing frequent coughing, shortness of breath, soreness in the lower back and legs, or frequent urination,or if men experience erectile dysfunction, consuming more almonds can yield excellent results. Below is an introduction to almonds.
Introduction
According to botanical classification
The almond tree is not an apricot but belongs to the subgenus Prunus within the genus Prunus of the Rosaceae family. Almond fruits are small and flattened-round, with dry, juiceless flesh that is inedible. The edible part is the kernel, known as the almond (Almonds), whose flavor surpasses that of walnuts and apricot kernels, possessing a distinctive sweet and fragrant taste.The skin varies in thickness. "Badam" originates academically from Persian, meaning "kernel." The Chinese term "Badam" is a phonetic translation rather than a literal interpretation.Almonds are cultivated in numerous countries worldwide, including the United States (California), Australia, Spain, and China's Xinjiang region. California alone produces 80% of the world's almonds, which are distributed to over 90 countries. Nutritional Value Almonds possess exceptional nutritional value, offering six times the nutritional content per weight compared to beef.Laboratory analysis shows the kernel contains 55-61% vegetable oil, 28% protein, 10-11% starch and sugars, along with small amounts of carotene, vitamins B1 and B2, digestive enzymes, amygdalin, amygdalinase, calcium, magnesium, sodium, potassium, and 18 trace elements including iron and cobalt.Almonds are a traditional health tonic among the Uyghur people.
Health Benefits
Almonds are a nutrient-dense healthy snack rich in protein, dietary fiber, and vitamin E. They offer more nutrition than other tree nuts and are cholesterol-free, making them widely accepted and loved by consumers in China.
1. Skin Protection
Scientific research indicates almonds rank among the most vitamin E-rich whole foods, serving as a healthy source abundant in vitamin E and flavonoid antioxidants.A handful of almonds (28g or 23 nuts) provides 7.3mg of vitamin E (equivalent to half the daily recommended intake). Vitamin E effectively combats free radicals, moisturizes the skin, and slows down aging.
2. Supports Heart Health
Up to 70% of almonds' unsaturated fatty acids help lower "bad" cholesterol levels. Consuming almonds effectively reduces cholesterol and triglyceride levels in the body, decreasing the potential risk of heart attacks.
3. Supports Gut Health
Research indicates almonds possess prebiotic properties. They enhance gut health by increasing beneficial bacteria in the intestines and promoting regular bowel movements.
4. Aids Weight Management
A study published in the British Journal of Nutrition by Dr. Richard Mattes' research team at Purdue University's Department of Food Science and Nutrition revealed two key findings: First, almonds create a noticeable feeling of fullness, helping control intake of other high-calorie foods. Second, the dietary fiber in almonds reduces fat absorption, effectively supporting weight management.
5. Maintaining Blood Sugar Levels
Research indicates that compared to breakfasts without almonds, those incorporating almonds experience greater satiety after both breakfast and lunch, while also effectively regulating blood glucose levels. These findings can assist individuals with prediabetes in correcting habits of overeating and poor dietary choices, thereby reducing the risk of disease progression.
Now that we've covered almonds, it's important to note that while they offer excellent nutritional value and significant medicinal benefits, healthy individuals should limit consumption to five to eight nuts daily. Excessive intake may lead to weight gain and negatively impact blood lipid levels.