Almonds are crunchy natural pills that help us have juicy skin, keep our bones strong, and take care of our heart while strengthening our immune system. They do all this while satisfying our taste, whether it is salty or sweet.
A dried fruit that can be served on a tray with dried fruit as a snack, included in a nougat, or used to make a light, smooth, and fresh drink, deserves special recognition. It is difficult to know what to give to almonds, so we have decided to summarize in this article everything that they are capable of doing for us, taking care of our skin and our heart, and making it possible as part of our favorite almond recipes, both salty and sweet.
What are almonds?
The almond is the dried fruit that comes from the almond tree ( Prunus dulcis or Prunus amygdalus ). We know it by its delicate white color covered by a thin brown layer and its shell. Less familiar to us is the fresh, green flesh that surrounds it when it is still suspended between the branches.
After the necessary period between February and March when the landscape is covered in white with the flowering, this flesh matures, and at the end of summer it gives us a clear indication that it is ready: it begins to break down, revealing the inner shell. This is the time for harvesting.
So prized for their flavour and culinary potential, almonds navigate easily between sweet, savoury, and trends such as keto baking. They are an ancient crop that has marked the Mediterranean identity and are believed to have already populated the Peninsula 2000 years ago. Today, Andalusia, Aragon, and the Valencian Community are the regions with the highest production of hard-shelled almonds, which, although not noted for their yield, are much more delicate to the palate.
Origin and history of almonds
The Mediterranean is considered the crucible of agricultural domestication. For this reason, no scholar is surprised to see how easily the almond tree spread. Where did it come from? This is a more open question. One theory points to the Fertile Crescent, a region between the Levant and ancient Mesopotamia, as the place of origin of the almond tree. Another points to a hybridization of various species of Prunus amygdalus that occurred in Asia. A third hypothesis simply embraces both and states that the simultaneous appearance in different locations thousands of years ago is entirely plausible.
Unlike other species such as dates or olives, the almond tree spread thanks to its almonds, the dried fruit equivalent to the seed, which, when planted again and again, extended the life of the crops. It was not until the end of the 1900s that vegetative propagation, grafting, and replicas began to be used to increase its production. Today, the United States, Spain, and Australia compete for the world podium in its production.
Types of almonds: hard or soft shell
Almonds can be hard or soft-shelled. The best known are those with a soft shell, which have a sweeter taste. Those with a hard shell are bitter and are used to flavour sweets such as Italian amarettis or Menorcan bitters, which, at least originally, used a portion of bitter almonds. When classifying them, not only the shell is taken into account, but also the variety, size, culinary uses, etc. Some of them, as famous as Marcona or Largueta, have their own name that makes them easily recognisable.
Marcona Almond
The Marcona from Alicante is considered the most appreciated variety in the world, in fact, it is this almond that stars in the famous Jijona nougat. They have achieved recognition thanks to their flavour, sweetness, smoothness on the palate, and a size larger than average.
Almond Bouquet
This variety, originally from Alicante, is also grown in Murcia. It is in the top positions for its quality, although its flattened shape and greater hardness lead it to be used for other preparations such as sugared almonds. It is a type of almond with a hard shell.
Common Almond
Comuna is a group of almonds from Guara, Garrigues or Moncayo. It is one of the varieties with the highest humidity, which gives it great ductility and makes it the almond of choice for baking. Among the most typical traditional sweets for which it is used are marzipan or the French Calissons d’Aix.
Large Almond
The Largueta is a variety of almonds that is less sweet than the Marcona and has a harder shell. It is pointed and smooth and is grown in the Ebro valley, from Zaragoza to Tarragona, and in the bordering provinces of Lérida and Teruel (Spain). It is preferably sold peeled and is used in sugared almond specialties.
The California Almond
As we have seen, the world’s leading producer has managed to make us much more familiar with its own variety. The California almond is smaller than the Marcona and somewhat drier. Depending on the specific crop, it is common to blanch them.
Nutritional value of almonds
The nutritional value of almonds can vary depending on whether they are shelled or unshelled almonds. The former retains a slightly higher amount of unsaturated fats, proteins, and fiber, as well as minerals. Because the difference is small, we present the summary of the nutritional value of shelled almonds, the most common format in markets, bulk stores, and supermarkets.
- Energy : 589 kcal
- Carbohydrates : 6.2 g
- Fats : 45.2 g
- Protein : 19.1 g
- Vitamin E : 24 mg
- Riboflavin : 0.78 mg
- Magnesium : 258 mg
- Phosphorus : 524 mg
- Calcium : 248 mg
It is easy to see that almonds are pills of minerals and vitamins. In 100 g of almonds, there is up to 80% of the recommended daily amount (RDA) of magnesium, 74% RDA of phosphorus, around 45% of zinc, and 30% of potassium or a not inconsiderable 20% RDA of iron and calcium. Not to mention more than 150% of vitamin E, 60% of riboflavin (B2), and 20% of thiamine (B1), folates (B9), and niacin B3.
Properties of almonds
With all those minerals and vitamins, not to mention fiber and protein, it seemed that almonds had a lot to offer to our health. And so it is. From strengthening our bones as a source of calcium and phosphorus to taking care of our heart by ensuring our satiety. Below are all the benefits we get when we add some almonds to our daily menu.
Very strong bones
To have strong bones, it is necessary to consume calcium and phosphorus, as well as vitamin D, which helps to bind calcium. Almonds are known for being one of the ingredients in the plant world that are richest in both minerals. Specifically, almonds have a high phosphorus content. With a handful of 20 almonds, we obtain up to 25% of the phosphorus we need daily. As for calcium, the amount is somewhat more timid, but not insignificant. Specifically, the same handful of almonds provides us with up to 7% of calcium, an amount on par with Camembert cheese.
Ideal for athletes
When we face a new sporting challenge, we need our muscles and our heart to be on our side. Magnesium is one of the essential minerals when it comes to ensuring their proper functioning and almonds are pure magnesium pills, up to 80% RDI in 100 g. In addition, they contain potassium, a mineral that also helps muscle contraction and maintain a good heart rate. All in all, almonds are one of the luckiest nuts to include in the diet of athletes.
Satiating and regulating blood sugar
Adding some chopped almonds to our main dishes is a great idea if we want to regulate blood sugar. Thanks to their content of healthy fats, protein and fiber, they help metabolize food more slowly, avoiding high blood glucose levels after meals. As if that were not enough, eating almonds makes us feel fuller for much longer.
Active metabolism
Almonds contain around 20% of the recommended daily amount of niacin and thiamine. Niacin is a fat-soluble vitamin necessary for proper digestion and absorption of nutrients, while thiamine is a vitamin responsible for metabolizing carbohydrates.
In turn, almonds contain up to 60% of the recommended daily amount of riboflavin, the third vitamin in play for metabolizing nutrients, in this case, proteins. Eating without the action of these vitamins would mean nothing to our body because we would not be able to process the nutrients correctly. Eating almonds weekly helps maintain an active metabolism and a well-nourished body.
They take care of our skin and heart
Vitamin E, present in abundance (up to 160% of the RDI) in almonds, helps to reduce the amount of cholesterol in the blood. In addition, together with other antioxidants, it lowers blood pressure and improves circulation, so that by consuming almonds, we reduce the probability of suffering from cardiovascular diseases.
Vitamin E is also known for its beneficial effects on our skin. This vitamin is able to retain moisture, giving the skin a juicy and smooth appearance.
A flu-proof immune system
Zinc is a very important mineral for the immune system. It promotes the production of antibodies, prevents the entry of pathogens and is known for its antiviral function. Eating a serving of almonds, about twenty, provides us with between 10 and 20% of the amount we need per day. Not only that. Vitamin E, famous for taking care of our skin, also has a notable role as an antibacterial and antiviral. Two good reasons to eat almonds daily with our breakfast or snack.
Contraindications of almonds
Almonds, like all nuts, are not recommended for children under three years of age due to the risk of choking. Beyond this general recommendation, it is only necessary to be alert to possible allergic reactions. In the event of an adverse reaction, symptoms such as nausea, vomiting, stomach pain, and diarrhea may occur.
Recipes with almonds and their uses in cooking
Almonds are synonymous with omnipresence. Few ingredients are capable of feeding us in their raw version, with or without skin, toasted, sliced or candied. They can be part of countless stews: chicken in pepitoria, lamb tagine, chicken with almonds (Chinese style) or Moroccan chicken pie. Meanwhile, they are part of the legendary almond sauce that covers chicken or meatballs.
All this, without counting the local sweet preparations, traditional or modern, that they offer us. From breakfast with almond milk, to the most unforgettable pastries such as the Mallorcan almond gató, almond cream, cookies, carquiñoles or the surprising caprese cake made only with almond flour. Could we continue? Yes, for hours, mixing pieces of almonds with vegetables, and rice, or covering emblematic cakes such as Sara or coca de Llavaneras in their laminated format. A question of preference in the face of this multitude of possibilities.
How many almonds can you eat per day and when?
Almonds are a highly recommended nut for our health. Quality energy, antioxidants, minerals, and satiety. There are a few things more we can ask for in such a small bite. However, they are also rich in calories, up to 600 kcal per 100 g.
This means that to enjoy their benefits without gaining unwanted weight, they must be taken in the right proportion. Knowing that an adult needs between 1500 and 2500 kcal, a range that depends on the person’s physical activity, age, genetics, etc. The idea is to keep the intake of snacks and small appetizers to no more than 150 kcal, leaving the bulk of the calories for main meals. A handful, or if we count them, about 24 almonds are equivalent to that ideal proportion of about 140 to 160 kcal.
We can consume this amount of almonds in the morning, at noon, or in the afternoon. Lightly crushed on oatmeal or in our yogurt. The only thing to keep in mind is that since they are rich in fiber, they are digested more slowly, so it is better to avoid eating them just before going to sleep.
Do almonds make you fat?
No food is fattening on its own. There are foods that are not nutritious and are best avoided. Other foods are nutritious and it is great to include them daily, and foods that, although they are nutritious, have such a high energy content that we must adapt the portions to our lifestyle.
The latter is the case of almonds. As we saw just a few lines ago, for an average adult, a handful of 20 to 25 almonds can be eaten without any fear of gaining weight. In addition, there are studies that indicate that the consumption of nuts such as almonds, although they are a caloric food, is not associated with weight gain thanks to the fibers that accompany them and that make their metabolization a more gradual process, generating less fat reserves.