Almond
consists of an outer hull and a hard shell with the seed (nut) inside
is native to the Middle East. It is most widely cultivated seed in the
world for it economic and health benefit.
Nutrients
1. Fiber
2. Saturated, monounsaturated, polyunsaturated fat
3. Thiamine (Vitamin B1)
4. Riboflavin (Vitamin B2)
5. Niacin (Vitamin B3)
6. Pantothenic acid (B5)
7. Vitamin B6
8. Folate (Vitamin B9)
9. Vitamin E
10. Calcium
11. Magnesium
12. Phosphorus
13. Potassium
14. Zinc
15. Protein
16. Trypophan
17. Etc.
Health Benefits
A. Health benefits according to studies
1. Cholesterol
In
the research of almond consumption in the improvement of serum lipid
profiles found that almond consumption ranging from 25 to 168 g/day
significantly lowered total cholesterol [weighted mean difference -6.95
mg/dL (95% confidence interval [CI] -13.12 to -0.772) (-0.18 mmol/L
[95% CI -0.34 to -0.02])] and showed a strong trend toward reducing LDL
cholesterol [weighted mean difference -5.79 mg/dL (95% CI -11.2 to
0.00) (-0.15 mmol/L [95% CI -0.29 to 0.00])]. No significant effect on
HDL cholesterol, triglycerides, or LDL:HDL ratio was found, according
to "Almonds have a neutral effect on serum lipid profiles: a meta-analysis of randomized trials" by Phung OJ, Makanji SS, White CM, Coleman CI.(a)
2. Energy
In the comparison of snacking on almonds and cereal bars and theirs effect on weight gain and energy found that almonds and cereal bars promoted a higher eating frequency, but not a higher energy intake. Advice to snack on either almonds or cereal bars did not result in weight gain, suggesting that energy compensation took place, according to "The effect of including a conventional snack (cereal bar) and a nonconventional snack (almonds) on hunger, eating frequency, dietary intake and body weight" Zaveri S, Drummond S.(b)
3. Colon cancer
In
the assessment of nuts consumption and theirs essential macro- and
micronutrients effects found that all nut extracts and nut fs showed a
strong antioxidant potential. Furthermore, all fs, except the fs
pistachio, reduced growth of HT29 cells significantly. DNA damage
induced by H2O2 was significantly reduced by the fs of walnuts after 15
min co-incubation of HT29 cells. In conclusion, this is the first
study which presents the chemopreventive effects (reduction of
tumour-promoting desoxycholic acid, rise in chemopreventive SCFA,
protection against oxidative stress) of different nuts after in vitro
digestion and fermentation, and shows the potential importance of nuts
in the prevention of colon cancer, according to "In vitro fermented nuts exhibit chemopreventive effects in HT29 colon cancer cells" by Lux S, Scharlau D, Schlörmann W, Birringer M, Glei M.(c)
4. Microbial metabolism
In the identification of almond polyphenols and theirs effect on microbial metabolism.
found
that depending of the type of metabolite, maximum urinary excretion was
attained at different time in comparison to the control group in the
course of the 24-h period of urine excretion, allowing us to establish
the onset of microbial metabolism, according to "Almond (Prunus dulcis (Mill.) D.A. Webb) polyphenols: from chemical characterization to targeted analysis of phenolic metabolites in humans"
by Bartolomé B, Monagas M, Garrido I, Gómez-Cordovés C, Martín-Alvarez
PJ, Lebrón-Aguilar R, Urpí-Sardà M, Llorach R, Andrés-Lacueva C.(d)
5. Antioxidants
In
the evaluation of antioxidant properties of almond green husks (Cvs.
Duro Italiano, Ferraduel, Ferranhês, Ferrastar and Orelha de Mula),
chestnut skins and chestnut leaves (Cvs. Aveleira, Boa Ventura, Judia
and Longal) found that all the assayed by-products revealed good
antioxidant properties, with very low EC(50) values (lower than 380
μg/mL), particularly for lipid peroxidation inhibition (lower than 140
μg/mL). The total phenols and flavonoids contents were also determined.
The correlation between these bioactive compounds and DPPH
(2,2-diphenyl-1-picrylhydrazyl) radical scavenging activity, reducing
power, inhibition of β-carotene bleaching and inhibition of lipid
peroxidation in pig brain tissue through formation of thiobarbituric
acid reactive substances, was also obtained, according to "Antioxidant potential of chestnut (Castanea sativa L.) and almond (Prunus dulcis L.) by-products" by Barreira JC, Ferreira IC, Oliveira MB, Pereira JA.(e)
6. Etc.
B. Health benefits according to concentration
1. Manganese
It is one of important trace in preventing osteoporosis, according to the study of "[Study of estrogen deficiency impact on manganese levels in teeth and mandible of rats after ovariectomy]. [Article in Polish]" by Rahnama M, Błoniarz J, Zareba S, Swiatkowski W.(1)and regulating blood sugar level, according to the study of "[An inadequate intake of manganese may favour insulin resistance in girls]. [Article in Spanish]" by Rodríguez-Rodríguez E, Bermejo LM, López-Sobaler AM, Ortega RM.(2)
2. Vitamin E
Vitamin E not only reduces the the risk of anxiety, according to "Dietary Vitamin E Deficiency Increases Anxiety-Like Behavior in Juvenile and Adult Rats" by Terada Y, Okura Y, Kikusui T, Takenaka A.,(3) but also promote bone health, according to "Vitamin E prevents steroid-induced osteonecrosis in rabbits" by Kuribayashi M, Fujioka M, Takahashi KA, Arai Y, Ishida M, Goto T, Kubo T.,(4)
3. Magnesium
Magnesium not only important for bone health, according to the study of "Magnesium,
zinc, copper, manganese, and selenium levels in postmenopausal women
with osteoporosis. Can magnesium play a key role in osteoporosis?"
by Odabasi E, Turan M, Aydin A, Akay C, Kutlu M(5) but also play and
important role in protecting against Alzheimer's disease, according to
the study of "Altered ionized magnesium levels in mild-to-moderate Alzheimer's disease" by Barbagallo M, Belvedere M, Di Bella G, Dominguez LJ.(6)
4. Tryptophan
Tryptophan
is one of the 10 essential amino acids which the body uses to
synthesize the proteins for brain cells need, thus enhancing the nerve
cells in information transmitting between themselves and cells in the
parts of the body that reduces the risk of anxiety and depression,
according to the study of "The effects of tryptophan depletion on neural responses to emotional words in remitted depression" by Roiser JP, Levy J, Fromm SJ, Nugent AC, Talagala SL, Hasler G, Henn FA, Sahakian BJ, Drevets WC.(7)
5. Copper
Copper
plays a role in a wide range of physiological processes, such as iron
utilization of enhancing the hemoglobin. and reduction of
malabsorption syndrome. according to the study of "Beneficial effect of
goat milk on nutritive utilization of iron and copper in malabsorption syndrome" by Barrionuevo M, Alferez MJ, Lopez AI, Sanz SM, Campos MS., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/11949871).
6. Etc.
C. Other health benefits
1. Cardiovascular diseases
Since
it contains high amount of Omega 3 fatty acid, it helps to prevent the
risk of cardiovascular diseases by reducing arrhythmias and altering
production of prostaglandins, which reduces inflammation and improves
platelet and endothelial function, according to "Omega-3 Fatty acids for cardiovascular disease prevention" by Defilippis AP, Blaha MJ, Jacobson TA.(I)
2. Fiber
a) Diabetes
Since
it contains high amount of fiber, it helps to release glucose into
blood stream slowly with stressing the pancreas in constantly
introduction of insulin, causing insulin sensitive and type II dilates,
accoprding to 'Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F.(II)
b) Constipation
Fiber also improves the digestive system in expelling waste by enhancing the movement of large intestine, according to "A dietary fiber mixture versus lactulose in the treatment of childhood constipation: a double-blind randomized controlled trial" by Kokke FT, Scholtens PA, Alles MS, Decates TS, Fiselier TJ, Tolboom JJ, Kimpen JL, Benninga MA.(III)
3. Heart diseases
Since
it contain high amount of antioxidants, it reduces the risk of forming
of free radicals by enhancing the immune system function against
oxidation, according to "Effects of antioxidants on immune system ageing" by De la Fuente M.(IV)
4. Osteoporosis
Magnesium enhances the absorption of calcium, a mineral that is vital to bone formation and bone health, according to "Magnesium deficiency and osteoporosis: animal and human observations" by Rude RK, Gruber HE.(V)
5. Fibromyalgia
Magnesium also helps to maintain a proper function of body muscles, thus reducing the risk of stiff muscles, according to "Selenium and magnesium status in fibromyalgia" by Eisinger J, Plantamura A, Marie PA, Ayavou T.(VI)
6. Etc.
Side effects
1. Allergies
Almonds may cause allergy or intolerance.
2. Oxalation
Do not eat almond, if you have existed kidney and gallbladder problems.
3. Etc.
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References
(a) http://www.ncbi.nlm.nih.gov/pubmed/19394473
(b) http://www.ncbi.nlm.nih.gov/pubmed/19743983
(c)
http://www.esaim-m2an.org/action/displayAbstract?fromPage=online&aid=8457419&fulltextType=RA&fileId=S0007114511006647
(d) http://www.ncbi.nlm.nih.gov/pubmed/20361924
(e) http://www.ncbi.nlm.nih.gov/pubmed/21339136
(I) http://www.ncbi.nlm.nih.gov/pubmed/20842560
(II) http://www.ncbi.nlm.nih.gov/pubmed/20713332
(III) http://www.ncbi.nlm.nih.gov/pubmed/18979582
(IV) http://www.ncbi.nlm.nih.gov/pubmed/12142953
(V) http://www.ncbi.nlm.nih.gov/pubmed/15607643
(VI) http://www.ncbi.nlm.nih.gov/pubmed/7786692
(1) http://www.ncbi.nlm.nih.gov/pubmed/12870295
(2) http://www.ncbi.nlm.nih.gov/pubmed/22072339
(3) http://www.ncbi.nlm.nih.gov/pubmed/21979061
(4) http://www.ncbi.nlm.nih.gov/pubmed/20170436
(6) http://www.ncbi.nlm.nih.gov/pubmed/21951617
(7) http://www.ncbi.nlm.nih.gov/pubmed/19539268
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