Almonds? For Your Health!

Last week, we discussed the apple, a fruit that heralds the arrival of spring. This time, I wish to talk about another fruit: the almond. The almond is a deciduous tree that appears bare of leaves and flowers during winter. Around Tu Bishvat, it suddenly bursts into beautiful bloom, which is thrilling every year. Almonds contain many components beneficial to our health.

First, almonds have a high fat content. Many of us, upon hearing 'fat,' immediately recoil due to the fear of weight gain. However, not all fats are necessarily bad. Here, we are talking about unsaturated fatty acids that are beneficial for balancing blood lipids and very important for cardiovascular health. These fatty acids resemble those found in olive oil and can also help lower cholesterol levels.

And what about weight gain? The answer is, in any case, one should not eat more than 10-20 almonds per day. Also, almonds should be consumed with fruits or vegetables only, not as a dessert after a full and hearty meal. Studies have shown that eating almonds in their natural form (not roasted) increases the secretion of serotonin from the brain, which reduces appetite.

Almonds contain dietary fibers that aid us in several ways. For example, they help us feel full faster by complementing the action of fats. Additionally, they contain antioxidants like vitamin E. These substances are essential for preventing diseases such as heart and vascular diseases. Vitamin E also helps reduce cholesterol levels.

Almonds also contain various minerals, with calcium leading the pack, as well as magnesium and potassium, which are crucial for blood pressure balance and heart health. An interesting finding about almonds is a study conducted on type 2 diabetes patients, showing that almond consumption helped lower blood sugar in the short term but also in the long term (HA1C).

Regarding how to use almonds: first, the brown skin should be peeled before consumption (it contains an unhealthy acid). You can soak them overnight and peel them easily in the morning or blanch them in boiling water for a few seconds (less preferred). Also, it's not advisable to buy almonds with their brown skin already peeled away.