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Keep the line, prevent wrinkles… 7 reasons to go almond

1. An anti-fatigue cocktail

With 6g of protein – the record compared to other nuts – in a 30g serving, or a handful of about 23, almonds contain 9 essential nutrients including folate, iron, magnesium, vitamins PP and B2, which in particular help to reduce fatigue.

2. An excellent cholesterol lowerer

Several studies¹ have shown that 4 almonds a day help maintain the level of “good” cholesterol, known as HDL. Going to twenty, we can this time see a decrease in the level of “bad” cholesterol, says LDL, and even reduce the risk of cardiovascular disease by 45%, in particular thanks to their phytosterols, which are difficult to find in sufficient quantities in the body. feed.

3. An argument for the line

Crunching a few almonds in case of cravings is enough to quickly provide a satiating effect, to fight against a craving for sweets and, against all odds, to maintain its weight. Satiety is indeed better regulated. In addition, the fibers, present in large quantities (3.5 g per 100 g), help normalize intestinal transit. An American study also showed that people who replaced foods high in saturated fat with almonds reduced their abdominal fat²… provided they were eaten roasted or dried and with the skin on for fibre. Finally, almonds contain fat, of course, but good (monosaturated fat).

4. A great anti-wrinkle

Of all the nuts, the almond is the one that contains the most niacin and riboflavin (vitamin B2), which, like the zinc present in good quantity, contribute to the beauty and balance of the skin. Its high manganese content also activates the production of collagen. In addition, about twenty almonds represent 60% of the daily intake of vitamin E, an antioxidant that helps protect against oxidative stress.

5. A boost for the immune system

Almonds contain 7.4 mg of alpha-tocopherol (vitamin E) per 30 g when most nuts contain less than 1 mg! This major antioxidant protects the membrane that surrounds cells in the body. It strengthens the immune system, helps prevent certain cancers, Alzheimer’s and Parkinson’s diseases as well as age-related macular degeneration (AMD).

6. An asset for bones and teeth

With 75 mg of calcium for about twenty almonds, who says better? Other nuts rarely exceed 30 mg for the same weight… Added to the phosphorus they contain (416 mg per 100 g), calcium plays an essential role in the formation and health of bones and teeth.

7. A weapon against diabetes

After sixteen weeks of a diet rich in almonds, subjects in a recent study³ saw their type 2 diabetes improve. Almond butter in particular is a concentrated source of zinc which, in the pancreas, is involved in the synthesis, storage and release of insulin. Consuming it every day could reduce the risk of diabetes and even help fight this disease.

¹Journal of the American Dietetic Association, March 2005. ²Journal of the American Heart Association, January 2014. ³University of Medicine and Dentistry of New Jersey.

Tips for transforming them

• Soak 300 g of almonds in water overnight, dry in the oven for 10 to 15 minutes at 150°C, then blend in a blender. This almond butter can be enjoyed on toast, in a salad dressing or, like the Americans, on apple wedges.

• As an aperitif, we ban salted almonds, but we can decorate them with spices (paprika, curry, chili, etc.) by roasting them for thirty minutes in the oven at 180°C, after having coated them in egg white beaten egg flavored with the spice of your choice.

• On the market, almond milk contains too little fruit and too much water. Mix 400 g of almonds, which will have soaked overnight, in a blender, add water according to the desired smoothness, filter and do not discard the residue, called okara, which you can incorporate into cookie dough, for example .

• In pesto, almonds replace pine nuts, which are more expensive. Mix three bunches of basil, then three large handfuls of almonds, leaving a few slivers. Mix everything and add olive oil, grated pecorino, salt and pepper. More recipes on almonds.fr

Also to discover: The 4 health benefits of peanut butter