General Practice 2022

10 benefícios da amêdoa for he althúde (with recipes)

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10 benefícios da amêdoa for he althúde (with recipes)
10 benefícios da amêdoa for he althúde (with recipes)
Anonim

The almond is an oilseed rich in fiber, protein and he althy fats, nutrients that promote the control of blood sugar levels, helping to prevent diabetes.

Because it is rich in antioxidants, such as tannins, flavonoids and vitamin E, almonds have antioxidant properties, which fight excess free radicals in the body, helping to prevent diseases such as heart attack, stroke and cancer. See other foods rich in antioxidants.

Almonds are usually found in supermarkets and he alth food stores, and can be consumed raw, as a dessert or in morning and afternoon snacks. In addition, almonds can also be used in preparations such as plant-based milk, almond butter, and almond flour.

The main he alth benefits of almond consumption are:

1. Treating and Preventing Osteoporosis

Almonds are rich in phosphorus and calcium, minerals that strengthen and maintain bone he alth, helping to treat and prevent osteoporosis.

In addition, almonds are also rich in magnesium, an important mineral for the formation and maintenance of bone he alth, preventing problems such as fractures, osteopenia and osteoporosis.

2. Prevent cancer

The almond is rich in flavonoids, vitamin E and tannins, compounds that have antioxidant properties, fighting excess free radicals, one of those responsible for causing damage to he althy cells, and preventing some types of cancer.

3. Help with muscle mass gain

For being an oilseed rich in protein, almonds are a great option, especially for those who follow a vegetarian diet, to help with muscle mass gain. See a list of other protein-rich foods.

4. Lowering “bad” cholesterol, LDL

Almond has good amounts of omega 3, 6 and 9, he althy fats with anti-inflammatory action, which promotes the reduction of “bad” cholesterol levels, LDL, in the blood, helping to prevent cardiovascular diseases, such as heart attack, angina and stroke.

In addition, almonds are also rich in antioxidants that prevent the oxidation of fat cells, helping to balance cholesterol and triglyceride levels in the blood.

5. Avoiding neurological diseases

Because it is rich in vitamin E and flavonoids, almonds have antioxidant and anti-inflammatory action, protecting the cells of the central nervous system against inflammation and free radicals, preventing neurological diseases such as Alzheimer's and dementia.

6. Help control and prevent diabetes

Almonds are rich in fiber, which helps to slow down sugar absorption and balance blood glucose levels, promoting diabetes control.

As it is rich in antioxidant compounds, such as flavonoids and tannins, almonds also maintain the he alth of the pancreas cells, responsible for the production of the hormone insulin, preventing insulin resistance and diabetes.

7. Fight constipation

Because it is rich in fiber, almonds are an oilseed that helps in the formation of stool, fighting constipation.

In addition, almonds are also rich in magnesium, an important mineral to stimulate natural bowel movements, facilitating the elimination of stools.

8. Decrease high blood pressure

The almond is rich in magnesium, a mineral that favors the relaxation of blood vessels, facilitating blood circulation and reducing high blood pressure.

Because they are rich in potassium, almonds facilitate the elimination of excess sodium from the body through the urine, helping to balance high blood pressure.

9. Aid in weight loss

Almond is a low glycemic food, as it has great amounts of protein and fiber, nutrients that prolong satiety and decrease hunger throughout the day, promoting weight loss. See other low glycemic foods to lose weight.

10. Avoid cramps

Because it is rich in potassium and calcium, almonds maintain he alth and promote muscle relaxation, helping to prevent and fight cramps, especially in those who practice physical exercises.

Nutrition Facts Table

The following table contains nutritional information for 100 g and 30 g of natural almonds with skin:

Components

Quantity in 100g (84 units) of almonds with skin

Quantity in 30g (25 units) of almonds with skin

Energy

643 calories 192, 9 calories

Fat

56 g 16, 8 g

Carbohydrates

7, 2 g 2, 2 g

Proteins

21, 6 g 6, 48 g

Fibers

12 g 3, 6 g

Vitamin E

24 mg 7, 2 g

Calcium

270 mg 81 mg

Potassium

860 mg 258 mg

Magnesium

260 mg 78 mg

Phosphorus

410 mg 123 mg

Iron

4 mg 1, 2 mg

Zinc

3, 1 mg 0.9 mg

To achieve the goals with almond consumption, it is also essential to maintain a balanced diet, as well as to practice physical activities regularly.

How to consume

Almonds can be consumed raw, being advised to prioritize the skinned version, as it contains more antioxidants. This oilseed can be consumed pure or can be added to yogurt, salad, rice or fruit salad.

In addition, almonds can also be used to prepare plant-based milk, almond butter and almond flour, serving as a base for recipes for people who follow a vegetarian eating style, or for those with lactose intolerance or allergies. to milk protein. See how to prepare almond milk.

Tasty almond recipes

The almond can be used whole, flaked or chopped in tasty and he althy recipes such as salads, butter or cakes:

1. Almond Butter

ingredients:

  • 400 g raw almonds in shell;
  • ½ teaspoon of s alt.

Preparation method:

Place the almonds and s alt in a food processor and beat on maximum speed until it turns into a flour. Clean the sides of the processor with a spatula and beat for another 40 seconds. Continue this process until obtaining a creamy and homogeneous paste. Transfer to a jar with a lid and store in the fridge for up to 5 days.

2. Salad with almonds

Ingredients:

  • 2 tablespoons almonds in shell;
  • 5 lettuce leaves;
  • ½ bunch of arugula;
  • 1 tomato;
  • Black pepper to taste
  • 2 tablespoons of cheese (ricotta, Minas type or buffalo mozzarella);

Preparation method:

Wash the lettuce, arugula and tomato well. Cut the leaves to taste and place in a salad bowl.Chop the tomato into cubes and place with the leaves. Chop the almonds and the cheese and add to the other ingredients. Add the pepper, gently mix the ingredients and serve.

3. Cake with almond flour and lemon

Ingredients:

  • 4 eggs;
  • 200 ml of natural lemon juice;
  • ¼ cup coconut oil;
  • ½ cup brown sugar;
  • 1 cup almond flour;
  • ½ teaspoon ground cinnamon;
  • ½ teaspoon of nutmeg;
  • 1 level teaspoon of baking powder.

Preparation method:

Heat the oven to 180ºC. Beat the eggs, coconut oil, lemon, cinnamon and nutmeg in a blender. Transfer the dough to a bowl, add the sugar and stir with a spoon or spatula. Add the yeast and gently fold into the dough.Place the dough on a greased tray or silicone mold and take it to the oven to bake for 40 minutes or until the cake is golden. Wait for it to cool and serve.

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