Almond characteristics
- Rich in unsaturated fats
- Source of plant protein
- Helps lower cholesterol naturally
- Promotes cardiovascular health
- An excellent source of essential micronutrients
Nutritional and caloric values of almonds
Almonds are important because they are high in phytosterols, monounsaturated fatty acids, plant protein, soluble fibre, vitamins and minerals.
For 100g almonds:
- Calories: 600
- Protein: 21.4g
- Carbohydrates: 8.76g
- Lipids: 52.5g
- Saturated fat: 3.95g
- Monounsaturated: 33.4g
- Polyunsaturated: 12.4g
- Fibre: 9.9g
The almond has a complete and unique nutritional profile. That's what makes it so interesting. Some of the essential nutrients found in almonds for good health include:
- Magnesium
- Manganese
- Copper
- Vitamin B2
- Vitamin E
- Phosphorus
- Iron
- Zinc
- Calcium
- Vitamin B1
- Vitamin B3
- Folate
The benefits of almonds
- Almonds, a valuable ally in lowering cholesterol
- An interesting source of phytosterols
- A source of unsaturated fats
- Almonds are rich in fibre
- An excellent source of plant protein
- Antioxidants to protect the body
How to choose the right almond?
Almonds are the fruit of the almond tree. It is usually in the form of a small, oval fruit weighing only a few grams and covered with a thin, brown skin. However, the term almond can also be used to describe the whole oily fruit surrounded by its inedible shell.
Dried almonds are available all year round. As for fresh almonds (still in their green, fluffy fruit), they are rarely found except in a few specialist shops. In Europe they are available seasonally from June to October.
Shelled almonds are offered in shell or blanched, whole, chopped, salted, smoked, dipped in tamari, roasted or powdered. As all these products are susceptible to rancidity, it is best to buy small quantities at a time and store them in the fridge.
Storage
Shelled almonds: best stored in an airtight container in the fridge, as they become rancid quickly.
Almond oil: composed mainly of monounsaturated fatty acids, it is relatively stable at room temperature, but it is best to keep it in the fridge if you want to keep it for a long time.
Contraindications and allergies
As we have seen, almonds are a true ally of health and have their place in a varied and balanced diet. However, there are some contraindications to their consumption. Oilseeds are one of the most allergenic foods and their oxalate content can also be a problem for some people.