The seeds of the almond tree, also known as almond kernels, are used as food and in cosmetics. Strictly speaking, almonds are botanically classified as stone fruits.
In addition to the common sweet almond, there are also bitter almonds – however, these are poisonous if left unprocessed and must not be consumed due to their high levels of hydrocyanic acid.
Sweet almonds are not only healthy, we would even call them a real superfood. They are full of important nutrients, keep you young and are also considered secret weapons for losing weight.
And because they support our health in so many ways, we particularly like to use almonds in our mueslis, porridges and crunchy snacks. Almond milk is also becoming increasingly popular – especially as a substitute for cow's milk in a vegan diet.
We have put together 6 good reasons why you should incorporate these healthy nuts into your diet from now on:
1. Almonds are an important source of nutrients.
It is well known that nuts in general are high in fat. Almonds also have a fat content of almost 60%. However, these are healthy fats, because almonds contain polyunsaturated fatty acids, which regulate blood lipid levels and thus protect our hearts – by supporting healthy cholesterol levels and preventing cardiovascular diseases. 1,2
Furthermore, almonds have a considerable protein content of 30%. A handful of almonds (30 grams of almonds) contains about 9 grams of vegetable protein.
In addition, the nuts provide healthy fibre, vitamins such as vitamin B, E and folic acid, as well as important minerals such as magnesium and calcium.
Delicious breakfast from VERIVAL
2. Almonds are considered to be a real slimming food
Since you consume 180 kCal with just one portion of almonds, most people eliminate them completely from their diet during a diet. Yet they are considered to be a real miracle cure for losing weight.
This is partly because our body actually only uses about two thirds of the calories absorbed from almonds. The rest is simply excreted again.
What's more, almonds curb your appetite due to their high fat and protein content, and regular consumption of almonds can help you avoid cravings.
This is the result of a study conducted by Purdue University in the United States, in which participants ate almonds as a snack between main meals. The control group, on the other hand, did not have a snack between meals. Although the test group consumed more calories due to the extra almonds, their weight remained the same, as did that of the control group. The people in the test group also reported that they had less appetite.
This makes almonds not only a secret weapon for losing weight, but also a perfect snack between meals.
Another delicious and healthy snack: our healthy chocolate bars. This recipe also uses the valuable almonds for the crunchy base of the bars:
3. Almonds strengthen our immune system
Almonds are said to have a prebiotic effect. This means that they have a positive effect on our intestinal flora. This in turn contributes significantly to a functioning immune system and thus to our health.
Since about 70% of our immune cells are located in the intestines, it forms the centre of our immune system. Not only are important nutrients transported through the intestinal wall into our blood and subsequently to the rest of our body, but pathogens and toxins are also combated in the intestines.
The health of the intestinal flora depends mainly on nutrition. And this is where almonds come into play: thanks to their high fibre content, healthy fats and other nutrients, these nuts support our intestinal flora in its work.
To ensure that the nutrients from these little miracle seeds are optimally absorbed, you should eat them slowly and chew them thoroughly.
It's best to eat almonds with the brown skin still on them. This is because the brown skin contains a particularly high amount of the valuable nutrients.
4. Almonds keep you young and healthy
The brown skin of almonds not only supports the intestinal flora, but also keeps us young and healthy. The reason for this is the high vitamin E content. This fat-soluble vitamin has antioxidant properties.
Antioxidants trap free radicals, which are responsible for cell damage and thus cause us to age faster. It is not for nothing that almond oil is a popular base for facial care products.
Although white almonds also provide a wealth of healthy nutrients, if you want to harness the full power of the almond, it is better to leave the brown skin on and enjoy the almonds as they are!
5. Almonds help with diabetes
Since almonds are low in carbohydrates, high in healthy fats and provide the body with fibre, they are ideal for the diet of diabetics with type 2.
If you combine a carbohydrate-rich meal with this superfood, the healthy fats in the almond can reduce insulin secretion. So they help you to better control your blood sugar levels.
6. Almonds help you keep your nerve
Almonds contain magnesium, which plays an important role in the transmission of stimuli between nerves and muscles.
You've probably heard that athletes take magnesium to prevent muscle cramps.
So you can protect your nervous system by incorporating almonds into your daily diet. The easiest way to do that is at breakfast. That way, you'll start your day with a healthy meal.
Almonds don't always have to be eaten on their own, they go wonderfully with porridge, for example, and it's not for nothing that they are one of our 8 best porridge toppings.
Incidentally, you can also consume almonds in the form of almond flour - it is an excellent substitute for wheat flour.
Delicious porridge from VERIVAL - try it now!
Do you already know your BMI?
It doesn't matter whether you want to lose weight, just do something for your health or are currently in muscle-building training. The body mass index is often the first measurement that shows you whether you have your body weight under control.
Here you can calculate your BMI (body mass index) in a few seconds and find out more about this value.
Discover the BMI calculator & calculate your value
- Jenkins DJA, Kendall CWC, Marchie A, et al. Dose Response of Almonds on Coronary Heart Disease Risk Factors: Blood Lipids, Oxidized Low-Density Lipoproteins, Lipoprotein(a), Homocysteine, and Pulmonary Nitric Oxide. Circulation . Published online September 10, 2002:1327-1332. doi: 10.1161/01.cir.0000028421.91733.20
- Berryman CE, West SG, Fleming JA, Bordi PL, Kris‐Etherton PM. Effects of Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults With Elevated LDL‐Cholesterol: A Randomized Controlled Trial. JAHA. Published online January 5, 2015. doi: 10.1161/jaha.114.000993
Frequently asked questions
Are almonds healthy?
It is scientifically proven and beyond question that sweet almonds are extremely healthy. They contain many important nutrients. For example, vitamin E and B, minerals such as calcium, magnesium, copper and zinc, valuable vegetable proteins, as well as dietary fibres and an extraordinary composition of phytochemicals, especially in the brown almond skin. Sweet almonds are not only healthy, they can be considered a real superfood. They keep you young and are also considered a secret weapon for losing weight.
Are almonds nuts?
No. In the botanical sense, almonds are not true nuts but the kernels of stone fruits, which are often only referred to as nuts in colloquial speech.
