2024 Forfatter: Cecilia Ryder | [email protected]. Sist endret: 2023-12-17 14:22
Mandler (Prunus amygdalus) er lyse oransje-brune nøtter. De har vært på kulinarisk scene siden rundt 3000 f. Kr.
Den overflod av essensielle mineraler, vitaminer, polyfenoler og fiber gjør mandler til et sunt tillegg til kostholdet ditt. Forskning sier at mandler kan hjelpe til med behandling av hud- og hårrelaterte problemer på grunn av antioksidanter og antiinflammatoriske egenskaper.
Mandler er rike på næringsstoffer som enumettede fettsyrer (MUFA), flerumettede fettsyrer (PUFA) og kostfibre. De er også reserver av mineraler og vitaminer. Disse inkluderer kalsium, kalium, magnesium, fosfor, kobber, jern, sink, mangan, tiamin, vitamin B, vitamin E og flere fytonæringsstoffer (1).
De kan derfor hjelpe til med å håndtere akutte og kroniske tilstander som diabetes, fedme, hjerte- og karsykdommer og hyperlipidemi (1).
For å finne ut hvordan mandler gir disse fordelene, og hva som gir dem så høy terapeutisk betydning, fortsett å lese!
Innholdsfortegnelse
- Hvordan kan mandler være til nytte for helsen din?
- Ernæringsprofil av mandler
- Hva er måtene å legge mandler til i kostholdet ditt?
- Hva er bivirkningene av å spise for mange mandler?
Hvordan kan mandler være til nytte for helsen din?
Mandler er skattekister av næringsstoffer som vitamin E, sink, kalium og fettsyrer. De kan øke hukommelsen, opprettholde et godt syn, forbedre fordøyelsen og holde deg mett i lang tid.
1. Mandler: Kraftverk av næringsstoffer
Mandler kan være en god matbit. De er næringsrike, karbohydratfrie og høyenergiske frø som ikke går på akkord med å glede din smak.
De er populære for sine helsemessige fordeler på grunn av næringssammensetningen. Mandler er rike på næringsstoffer som enumettede fettsyrer (MUFA), flerumettede fettsyrer (PUFA) og kostfibre.
De er også reserver av mineraler og vitaminer. Disse inkluderer kalsium, kalium, magnesium, fosfor, kobber, jern, sink, mangan, tiamin, vitamin B, vitamin E og flere fytonæringsstoffer (1).
Mandler har en imponerende næringsprofil. 1 oz (28 g) mandler inneholder 14 g fett, 6 g protein og 164 kalorier (2).
Måten mandler konsumeres på, bestemmer deres målte metaboliserbare energi (ME).
Metaboliserbar energi er nettoenergien som er igjen etter tap av fekal og urin. ME representerer med andre ord energien som er tilgjengelig for vitale prosesser som vekst, reproduksjon, arbeid (bevegelse) og respirasjon (1).
Den målte ME av hele naturlige mandler, helbrente mandler og hakkede mandler ble funnet å være signifikant mindre enn den målte ME for mandelsmør (1).
ME for hele naturlige mandler var mindre enn for hele stekte mandler (1).
2. Kan berolige, tone og forynge huden din
Mandler er rike på oljer og vitamin E. Disse umettede fettene og polyfenolene fungerer som utmerkede hudbalsam. Dette er grunnen til at gamle medisinskoler brukte mandelolje til å behandle problemer med tørr hud.
Mandelolje kan brukes til å behandle tørre hudforhold, som psoriasis og eksem. Det kan også bidra til å forbedre hudtonen og hudfargen. Det er behov for ytterligere studier for å bestemme effekten av behandlingen ved postoperativ arrdannelse (3).
Disse frøene er naturlige kilder til ⍺-tokoferol, som sammen med 7 andre medlemmer er kjent som vitamin E. Tokoferoler er fotobeskyttende midler. De forhindrer hudskader forårsaket av eksponering for sollys og UV-stråler (4), (5).
Mandler er spesielt kjent for antioksidanter. Mandelpolyfenoler - spesielt flavonoider - er fantastiske frie radikaler. De har også en betennelsesdempende effekt på huden din.
Kort sagt, mandler i kostholdet ditt eller mandelolje kan behandle tørr hud, arr, rynker, pigmentering og fotoskader (4), (5), (6).
3. Kan stimulere hårvekst
Hårtap er et økende problem blant moderne kvinner og menn. Klandre det moderne kostholdet, livsstil, forurensning, hormonell ubalanse, underernæring og til og med overernæring for det. En rekke behandlinger kan hjelpe deg med å takle dette problemet. Oljemassasje er et klassisk alternativ.
Mandeloljemassasje er et av de tryggeste midlene for hårvekst. Det tar tid å bli absorbert i hodebunnen, men vitamin E i den kan føre til håret ditt. Studier viser at tilskudd av vitamin E også kan øke hårnummeret hos personer som opplever hårtap (7).
Enda viktigere, mangel på mikronæringsstoffer kan manifestere seg som hårfall. Biotinmangel er sjelden, men resulterer i tynnere hår. Det kan føre til at hår faller, utslett, sprø negler og eksoskelettproblemer.
Ristede mandler sies å være gode kilder til biotin (¼ kopp har ca. 1,5 mcg biotin).
Derfor kan tilsetning av mandler i kostholdet ditt og massering av oljen på håret og hodebunnen stimulere til sunn hårvekst (8).
4. Kan øke hukommelsen, hjernens helse og kognisjon
Tree nuts like almonds are natural sources of tocopherol, folate, mono and polyunsaturated fatty acids, and polyphenols. These nutrients may prevent or delay the onset of age-related cognitive disorders and amnesia (9).
Rat studies have shown that almonds, when given for 28 days, significantly improved memory retention.
Almond phytochemicals also control cholesterol levels. This ensures no oxidized plaques block the neurons. The acetylcholine in almonds was proposed to be the active compound here (9).
This shows the nootropic properties of almonds.
Diets that contain almonds are said to be extremely healthy. For instance, the Mediterranean diet that includes olives, almonds, and other nuts, tomatoes, spinach, garlic, asparagus, and chickpeas can promote overall brain health. This is all thanks to the unsaturated fats they offer (10).
5. May Aid Weight Loss
Almonds induce a sense of satiety when you snack on them. They are nutrient-dense. This prevents hedonic hunger snacking and overeating, ultimately preventing weight gain.
The unsaturated fats in almonds lower cholesterol. Almonds are also great sources of dietary fiber (1 oz. contains 3.5 g of fiber, 2.4g of insoluble fiber). High-fiber foods take time to digest, thus making you feel full for longer (11).
However, this mechanism of almonds needs to be studied. Not many researchers believe almonds can aid weight loss. It depends on your entire diet plan and not just one ingredient, right?
You may still go ahead and add 1440 kJ equivalent serving of almonds with a limited risk of weight gain (12).
6. Can Boost Good Cholesterol (HDL) Levels
Consuming tree nuts like almonds have been shown to reduce bad cholesterol (LDL).
Almonds are good sources of monounsaturated fats and polyunsaturated fats that regulate the LDL levels in individuals with diabetes and high cholesterol as well as their healthy counterparts (13).
Eating almonds as part of your regular diet can help raise the good (HDL) cholesterol in circulation. Substituting high-carb snacks with almonds (about 43g/day) is a good way to start (14).
Having a higher HDL than LDL level in circulation benefits several organ systems – primarily, your heart (15).
7. May Offer And Aid Cardiovascular Protection
Tree nuts, like almonds, contain high fiber, unsaturated fat, and phytochemicals. This profile is known to bring down the risk of cardiovascular diseases (CVD) (1).
This has been proven recently by studying the Mediterranean diet. A Mediterranean diet supplemented with 30 g/day tree nuts (almonds, hazelnuts, and walnuts) was shown to decrease the risk of cardiovascular events by 28 % (16).
Almonds contain nutrients such as folic acid, L-arginine, vitamin E, and vitamin B. These nutrients can modulate the vascular function (vasodilatory property) of the circulatory system.
These seeds can also tone down inflammation and oxidative stress in your body.
Therefore, almonds can protect you from coronary heart disease (CAD), atherosclerosis, and high blood pressure (hypertension) (1), (16).
8. May Improve Glycemic Control And Diabetes
Studies have demonstrated that almonds can decrease the after-meal escalation in blood sugar. They assist in stabilizing blood sugar levels in people with diabetes (17), (18).
Eating about 60 g/day of almonds increases the intake of dietary fiber, magnesium, polyunsaturated fatty acids, monounsaturated fatty acids, and vitamin E (17).
Most of these phytonutrients have antioxidant properties that reduce the risk of oxidative damage to proteins (19).
Almonds control your blood sugar levels, boost HDL levels, trap the circulating LDL molecules, combat oxidative stress, and induce satiety. These properties also reduce the risk of cardiovascular diseases in individuals with type 2 diabetes.
9. May Induce Satiety, Boost Energy And Improve Gastric Environment
Almonds have a tough texture. They can be hard to break down. In fact, a significant proportion of raw almond tissue is preserved intact even after chewing, digestion, and large bowel fermentation. But, chewing (masticating) them constantly releases more lipids and more energy (20), (21).
Another bonus of eating almonds is that it gives you a sense of fullness (satiety) because of their slow disintegration rate.
Roasting almonds increases their disintegration rate. They also get digested quicker than raw ones (20).
Snacking on a few almonds post-lunch can deal with the post-lunch dip in alertness, memory, and focus (22). They pump your energy levels.
One ounce of almonds gives about 164 kcal (kilocalories), pistachios give 159 kcal, and peanuts give 161 kcal of energy (2). Choose your mid-day nibbles wisely!
Snippet Time
Almond oil can be applied topically to your skin. However, it remains mostly on your skin’s surface. Like jojoba and avocado oils, it does not penetrate your skin’s layers.
It contains free unsaturated fatty acids (e.g., oleic acid), the molecules of which may disrupt the skin barrier and enhance its permeability for other compounds present in plant oils (23).
This is why almond, jojoba, avocado, and soybean, oils make ideal carrier oils.
10. May Promote And Maintain Eye Health
If you want perfect vision, you need to consume nutrients like vitamins and minerals that have antioxidant and anti-inflammatory functions. These include vitamin C, vitamin E, zinc, carotenoids, and omega-3 fatty acids. These micronutrients work on the oxidative stress and inflammation affecting your eyes (24).
The macula of the retina is said to have high concentrations of free radicals which may damage the proteins and DNA in those cells. Antioxidants protect the macula from degeneration.
Carotenoids like lutein and zeaxanthin improve the pigment density of this region.
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), fight ocular inflammation.
Eating foods rich in these micronutrients can prevent loss of vision, macular degeneration, and other eye disorders (24), (25).
Almonds contain fair amounts of vitamin E (7 mg TE per ¼ cup) and zinc (0.9 mg/oz.). While vitamin E prevents platelet aggregation and improves vasodilation, zinc plays a vital role in cell signaling and nerve-impulse transmission.
Eating small amounts of almonds may not prevent eye problems, but they may control their severity (25).
11. May Strengthen Bones And Prevent Bone Diseases
Consuming 1200 mg of calcium every day is mandatory for all women and men above 51 years. This is recommended by the National Osteoporosis Foundation (NOF) to avoid osteoporosis and other bone diseases (26).
Many studies have shown low calcium intake to be associated with low bone mass, bone loss, and high fracture rates (26), (27).
Dairy products contain calcium. However, foods like spinach, tofu, almonds, kale, broccoli, fortified orange juice, and canned fish like sardines and salmon also contain good amounts of calcium.
Experiments on human bone cell lines (osteoclasts) have revealed that almond meal can inhibit osteoclast formation. It also interferes with the gene expression and functioning of osteoclasts (28).
Thus, almonds, like other calcium-rich foods, have a positive effect on your bone health. You may need additional vitamin D supplementation and physical activity, depending on your body’s calcium index (29).
What is responsible for making almonds beneficial for your health?
It is, undoubtedly, their nutrient composition.
Go through the nutritional profile of almonds in the next section to know why.
Nutrition Profile Of Almonds
| Units | Water | Energy | Energy | Protein | Total lipid (fat) | Ash | Carbohydrate, by difference | Fiber, total dietary | Sugars, total | Sucrose | Glucose (dextrose) | Fructose | Maltose | Galactose | Starch | Minerals | |||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Iron, Fe | Magnesium, Mg | Phosphorus, P | Potassium, K | Sodium, Na | Zinc, Zn | Copper, Cu | Manganese, Mn | Selenium, Se | Vitamins | ||||||||||
| Riboflavin | Niacin | Pantothenic acid | Vitamin (B6) | Folate, total | Folate, food | Folate, DFE | Choline, total | Betaine | Carotene, beta | Vitamin A, IU | Lutein + zeaxanthin | Vitamin E (alpha-tocopherol) | Tocopherol, beta | Tocopherol, gamma | Tocopherol, delta | Choline, total | Choline, total | Choline, total | Lipids |
| Fatty acids, total monounsaturated | Fatty acids, total polyunsaturated | Fatty acids, total trans | Fatty acids, total trans-monoenoic | Stigmasterol | Campesterol | Beta-sitosterol | Other constituents | ||||||||||||
| (+)-Catechin | (-)-Epigallocatechin | (-)-Epicatechin | Eriodictyol | Naringenin | Isorhamnetin | Kaempferol | Quercetin | Genistein | Total isoflavones | Coumestrol | Proanthocyanidin dimers | Proanthocyanidin trimers | Proanthocyanidin 4-6mers | Proanthocyanidin 7-10mers | Proanthocyanidin polymers (>10mers) | Total isoflavones |
Almonds have a strong phytochemical composition. They contain tannins, flavonoids, phenolic acids, lignans, and stilbenes in varying proportions in the seed and skin. Almond proanthocyanidins include epicatechin, epiafzelechin, and catechin. Tannins like gallotannins, ellagitannins, and phlorotannins that release gallic acid, ellagic acid, and phloroglucinol upon hydrolysis have also been identified in them (30). When it comes to flavonoids and flavanols, almonds contain cyanidin, catechin, dihydrokaempferol, dihydroquercetin, epicatechin, epicatechin gallate, epicatechin glycoside, gallocatechin gallate, isorhamnetin, kaempferol, quercetin, and their 3-O-glucosides, galactosides, rutinoside, eriodictyol, naringenin, and their glucosides are present in fair amounts (30). Hydroxycinnamic acid, chlorogenic acid, ferulic acid, caffeic acid, and sinapic acid have also been identified in almonds, but not all are quantified (30). Under lignans, almonds contain secoisolariciresinol, lariciresinol, cyclo-lariciresinol, pinoresinol, sesamin, syringaresinol, 7-hydroxymatairesinol, and matairesinol-7-hydroxy secoisolariciresinol. Biochanin A is the most abundant almond isoflavone. It is followed by genistein, daidzein, glycitein, and formononetin (30). That’s a ton of nutrition! If all these nutrients and phytonutrients get to work on your body, you’ll definitely be in the pink of health! To find out how and how much of almonds you should have, scroll down. What Are The Ways To Add Almonds To Your Diet?Several studies suggest that consuming about 10–100 g of almonds a day can improve glucose homeostasis and lipid metabolism in your body. Making them a regular addition to your diet can ward off most CVDs (31). Each almond seed should weigh about 1-1.5 g, and 1 oz. should roughly have 20-23 almonds. You can have 8-10 almonds in a day. To get started, use almonds as a baking garnish or salad add-on. If they suit you, try them as a snack. You can enjoy them in both salted and unsalted forms. Roasting almonds before serving them brings out their crunchy taste. You can also have them in your breakfast/meal smoothie. Blend almond milk, fruits, and frozen yogurt to make a delicious smoothie. Use almond paste in the preparation of soups or vinaigrettes. Sprinkle slivered, blanched almonds over desserts. Diced almonds work best for stuffing and coatings. If you haven’t tried almond butter, give it a shot as well. It tastes like heaven! You can substitute regular cow/buffalo milk with almond milk. Using almond flour instead of regular refined flour can also be a healthy option. Wondering what can happen if you eat too many almonds in a day? What Are The Side Effects Of Eating Too Many Almonds?Almonds contain essential fats, fiber, vitamin E, and phytonutrients. When taken within limits, they are great for your health. But, having too many almonds can be toxic. Here’s what could happen: Cyanide PoisoningBitter almonds store fair amounts of cyanide in their seeds. Each almond seed might release 0.9 to 4.9 mg of hydrogen cyanide per gram. The lethal dose for cyanide is about 50 to 300 mg for an adult. If your almond intake has crossed this dose of cyanide, it may poison you. Consult a doctor immediately (32). BloatingYou may feel too full, uncomfortable, and bloated if you eat too many almonds due to their high fiber content (33). Vitamin E OverdoseYou may experience nausea, diarrhea, intestinal cramps, weakness, fatigue, headache, and/or blurred vision if you consume an excessive amount of vitamin E in the form of almonds. The RDA for vitamin E in adults is 15 mg/day. One ounce (28 grams) of whole almonds contains 7 mg of vitamin E. So, plan your intake accordingly (34). Drug InteractionsAnticoagulants, chemotherapy drugs, statins, etc., might interact with vitamin E in almonds. This might happen rarely, but the possibility exists (34). The Take-Home Message…Like other nuts, almonds are energy-dense and contain good fats, fiber, vitamin E, minerals, and polyphenols. A cup of these will give you an energy boost of 3465 kJ or 828 kcal! Almonds can promote weight loss and reduce hunger. Moreover, almonds are great for your skin, hair, heart, brain, and eyes. Share your first almond encounter with us. You can also leave your feedback, suggestions, recipes, and queries in the comments section below. Happy snacking! Expert’s Answers For Readers’ QuestionsHow many almonds should you eat a day? Eating roughly 12-15 almonds a day is good for your health. Is it better to eat almonds with skin or without? You can eat almonds raw along with their skin. Almond skin flavonoids have been shown to possess antioxidant activity in experimental models. However, some people prefer soaked and skinned almonds over raw ones (1). What is the best time to eat almonds? Breakfast is a good time to eat almonds (35). Can we eat almonds on an empty stomach? Yes, you can eat almonds on an empty stomach to increase and speed up the absorption of nutrients. Can we drink water after eating almonds? Do not drink water after consuming nuts with high oil content, like almonds. It may lead to fat deposition in the food pipe, resulting in irritation and coughing. Can I eat almonds at night? Yes, almonds contain the sleep-supporting amino acid tryptophan and proteins that will keep you full all night. What happens if we eat almonds without soaking? Your body cannot absorb all the nutrients from almonds if you eat them without removing the skin. Soak them in water overnight for better release of nutrients. 35 sourcesStylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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