Health Benefits of Almonds

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Health Benefits of AlmondsAlmonds or also referred to as the ‘King of Nuts’ really are a drupe that belongs to species of Prunus, a genus of trees and shrubs, that also consists of apricots, cherries, plums, as well as peaches. The almond is considered to have originated from North Africa, West Asia and also the Mediterranean. The Ancient Romans named it the “Greek nut” since it was initially grown in Greece. In botanical terms, the almond fruit is really not a nut, however a seed of the fruit, composed of an outer skin which covered with a tough shell. Almonds are often sold shelled or even unshelled.

This particular super nut, either with or without skin, provides a number of vitamins and minerals that the body needs to stay healthy. Almonds are the most nutrient-rich nut among all other nuts. The considerable nutrition found in almonds consist of vitamin B2, vitamin E, potassium, magnesium, iron, manganese, protein, phosphorus, calcium, and copper. In addition, almonds are loaded with dietary fiber as well as monounsaturated fat, that play a role in a healthy heart.

Almonds are normally found in places just like Iran, Saudi Arabia, Lebanon, Turkey, Syria, Jordan and Israel. This particular extremely nutritious nut is really a rich source of vitamin E, calcium, phosphorous, iron as well as magnesium. Additionally, it consists of zinc, selenium, copper and niacin. When compared with all the other nuts, almonds are definitely the most full of nutrients as well as advantageous elements.

Both sweet and bitter almonds can easily be bought. Traditionally, sweet almonds usually are edible, whilst bitter almonds are utilized to make almond oil, a common oil which is used to include taste to food. Almonds are often consumed raw, however, many individuals include them as components in salads, casseroles, along with other dishes. Almond milk is another delightful beverage, as well as an option to less nourishing cow’s milk.You can eat almonds directly, ideally on an empty stomach to improve and speed up the absorption of their nutrients. You are able to soak them in water over night so that you can consume them the morning. Crushed almonds may also be an excellent garnish for several dishes.

Health Benefits of Almonds

Almonds are recognized to have wonderful medicinal value, which, together with their good taste, is the main reason that a lot of people actively add almonds on their diet. A few of the researched as well as verified advantages of almonds are given below.

1. Good for your brain

Almonds are a source of many nutrition that really help within the development and health of the human brain. Almonds have already been linked to a greater intellectual level and they’ve always been regarded as an important food item for growing kids. Almonds also consist of two essential brain nutrition, riboflavin as well as L-carnitine, that have been proven to improve brain activity, leading to new neural pathways along with a decreased occurrence of Alzheimer’s disease. Research indicates that almonds within the diet, in addition to almond oil, is nutritive to the overall health and functioning of the nervous system.

Many moms give almonds soaked in water to their children each morning. 2 or 3 pieces of soaked almonds are sufficient, and you may also eliminate the outer shell if it leads to allergy symptoms, since most of the nutrition are not kept in the shell.

2. Remedy for Anemia

Almonds include copper, iron as well as vitamins. The copper together with iron as well as vitamins, behaves as a catalyst within the synthesis of hemoglobin. And for that reason, it is utilized as a fix for anemia.

3. Regulation of cholesterol

Regular usage of almonds helps you to boost the amount of high density lipoproteins (HDL) plus they lessen the level of low density lipoproteins (LDL). This particular balance is essential to a healthy cholesterol level, along with a decrease in LDL (bad cholesterol) is usually a good thing.

4. Bone Health

Almonds are the ideal source of numerous minerals and vitamins, and phosphorous is certainly counted among them! Phosphorous may have a substantial impact on the strength and sturdiness of bones and teeth, whilst avoiding the onset of age-related conditions like osteoporosis.

5. Good for your heart

The mono-unsaturated fats, protein as well as potassium found in almonds are common instrumental in heart health. Vitamin E is an efficient anti-oxidant and in addition decreases the chance of heart diseases, whilst the existence of magnesium in almonds might help prevent heart attacks. Almonds reduce the presence as well as impact of C-reactive proteins which in turn causes artery-damaging inflammation. Almonds may also be a great resource of folic acid. As a result, they assist to lessen the amount of homocysteine, which in turn causes fatty plaque build up in arteries. In addition, the flavonoids within the skin of almonds combines with Vitamin E to create a effective shield towards artery wall damage. Studies suggest that short-term almond-enriched diet might enhance vascular function in asymptomatic healthy men aged in between 20 and 70 years with no effect on markers of oxidative stress.

6. Immune System Strength

Your body has numerous components which add to all around health, including the alkalinity of the systems. Almonds are wonderful sources for alkali materials, and this is recognized to assist the strength of the defense mechanisms, in addition to boost the capability to push away diseases as well as other health problems. Together with almonds’ contribution to alkaline levels, additionally, it features a high-content of Vitamin E, that is a powerful antioxidant. It seeks out all of the damaging free-radicals within the body and removes them, simply because they actually encourage long-term diseases and could be horribly dangerous to the body’s organ systems. Antioxidants just like the Vitamin E present in almonds affect all major illnesses, which includes cancer and heart disease. Studies have actually shown that individuals who ingest higher amounts of Vitamin E are in fact 30-40% less inclined to contract heart disease.

7. Promotes Healthy And Strong Nails

To obtain healthy and strong nails, massage them with a few drops of almond oil daily. The potassium as well as zinc content leaves the nails stronger and much more hydrated, which makes them less susceptible to peeling or breaking.

8. Skin care

The advantages of almonds when it comes to skin health are well known, as well as almond oil massages are frequently suitable for newborn babies. Almond milk is also included with some soaps, due to almonds well-established reputation of enhancing the complexion of skin.

9. Anti-Inflammation

Lots of people believe that the word “fat” means something negative, however, particular fatty acids are crucial, and could be very useful for all around health. The body can’t create its very own fatty acids, and that’s why we have to get them from dietary sources. Almonds have got two extremely important fatty acids, both linoleic and linolenic acids. Those essential fatty acids aid in reducing inflammation throughout the body, that is a general condition that lots of people have problems with. The fatty acids also aid to lessen the levels of “bad” cholesterol (LDL cholesterol), plus they promote healthy skin and hair! All in all, almonds pack a strong, healthy punch.

10. Regulation of blood pressure

The potassium contained in almonds helps you to manages blood pressure level, as well as  almonds are extremely lower in sodium, which will help to manage fluctuating blood pressure level. The other nutrition also keep the body balanced when it comes to other essential needs, which could prevents any other inadequacies. Balanced vitamins and minerals are crucial for the healthy lifestyle, but if particular elements are overlooked, the human body could be affected, which includes anxiety, overall stress, and inevitably, increased blood pressure level.

11. Boosts energy

The existence of manganese, copper and Riboflavin in almonds works well for energy production as well as metabolic rate. In case you are on the go, a number of almonds you can get throughout the day without filling you up with calories or fat.

12. Prevention of cancer

Almonds enhance the movement of food from the colon, therefore avoiding build-up and subsequent colon cancer. The National Cancer Center has done substantial research on the link between high-fiber diets along with a decreased chance of colon cancer.

13. Protection against diabetes

Almonds also aid to lessen the reactionary increase in glucose as well as insulin levels right after meals. This particular modulation provides defense against the harmful spikes within blood sugar that diabetics often have problems with following a large meal, or even a meal with the unexpectedly higher level of sugar within it. Almonds assist manage the abrosption and processing of glucose, making the whole process much smoother, as well as consequently safer.

14. Good for pregnancy

Almonds consist of folic acid, which will help decrease the incidence of birth defects in newborn babies. Additionally, it encourages healthy cell growth as well as tissue formation. Neural tube problems are problems in which the neural tube is possibly underdeveloped or perhaps is partially missing within the fetus. Doctors frequently prescribe folic acid supplements to women that are pregnant to make sure proper growth and development of the tube, and almonds have sufficient folic acid to help keep mothers as well as their babies healthy.

15. Relieves Pain And Muscles Stress

Almond oil has got analgesic qualities which help in reducing pain and stress from strained muscles. A few tablespoons of heated almond oil, when rubbed in to the affected area, provides immediate relief from joint paints.

16. Weight loss

Unsweetened almond milk may be used in case you are attempting to lose weight. The mono-unsaturated fat found in almonds fulfills appetite and helps prevent over-eating. The dietary fiber in almonds also plays a role in the feeling of being full, in spite of consuming just a small amount. Research has stated that an almond-rich, low calorie diet is great for obese individuals to help in losing their excess fat. Research indicates those individuals who frequently consume almonds (at least two times a week) are far more prone to remain at their recommended weight, rather than people who rarely or never consume almonds and suffer from weight fluctuations. Finally, the fiber plays a role in constant bowel movements, which will help in weight loss and also the general health of the body by reduction of toxins.

17. Prevention of constipation

Almonds are fiber rich, and like the majority of other fiber-rich foods, almonds assist in preventing constipation. However, it’s also crucial that you drink a lot of water whenever eating almonds to speed up the digestive procedure and beneficial effects of the nut. You don’t even need to eat too much, the amount of fiber in 4 or 5 almonds is sufficient to keep the digestion as well as bowel movements frequent.

18. Protection against  Gallstones

Gallstones are difficult formations within your gallbladder, the organ within your body that stores bile manufactured in your liver. Generally, gallstones form due to high cholesterol. This could cause pain within the upper abdomen, a yellowing on the skin, nausea, and weird clay colored stools.

Gallstones tend to be more experienced by women too, older people, and people who are overweight. Not just that, but birth control, hormone therapy, as well as pregnancy can boost women’s likelihood of having gallstones.

This is alarming simply because gallstones, in 80% of patients, don’t cause any signs and symptoms.

The good news is that seeds and nuts, especially almonds, happen to be related to decreased occurrence of gallstones. This really is mostly because of their cholesterol reducing effects and advantages of anti-oxidants.

Free yourself of the gallstone scare and eat almonds.

19. Help Maintain Dental and Bone Health

Almonds are a fantastic source of trace minerals, which includes magnesium as well as phosphorus, that is a essential nutrient for building and looking after robust teeth as well as bones. Almonds nutrition benefits are the ability to help prevent tooth decay, fight cavities, lower the risk for bone fractures as well as combat osteoporosis.

Medicinal Uses of Almond

Almonds form a perfect tonic for the growing child. Soak 3-6 shelled almonds in warm water and than eliminate the skin. Grind them into paste, and blend it along with milk. Add a teaspoon of honey. Feed the child daily. It may also be beneficial in adolescent girls along with delayed puberty; crushed almonds, egg yolk, gingelly (til) powder, along with a teaspoon of honey in milk will make sure good overall development while in adolescence.

  •  An excellent food supplement in case of general debility as well as convalescence. Soak 12-15 shelled almonds in hot water and take away outer covering. Grind them into fine paste, and blend it with all the buttermilk as well as mash a ripe banana in it. Strain it through a muslin cloth, add 4 teaspoons honey, and drink two times a day. Almond forms a perfect food for diabetics also since it consists of little carbohydrates.
  • Almonds increase libido as well as improve general sexual performance in the event of frigidity. Grind a few almonds as well as 2-3 pinches of saffron and eat everyday for 40 days.
  • Almonds are a fantastic for constipation. Mash individually 5 teaspoons almonds as well as 5 teaspoons dried dates. Mix them and add 10 teaspoons honey.  Take 3 teaspoons of the mixture two times a day.
  • In the case of head lice, grind 7-8 kernels along with 1-2 teaspoons lime juice and apply on the scalp. Use a little almond oil around the scalp frequently and massage.
  •  In the case of tooth ache as well as gum diseases, burn the shells of almonds, powder, and make use of as tooth powder.
  • To get rest from psoriasis as well as allied skin troubles, powder a few almonds, boil as well as apply on affected areas and let it remain overnight.
  • To improve skin complexion, combine equal amount of almond oil and honey and apply to face. To safeguard from sunburn, use the paste of almonds and milk cream together with coconut oil on exposed skin.
  • In the case of insomnia, grind blanched almonds (8-10) together with khuskhus grass powder (1 teaspoon) and milk (half teacup) and smear the paste on palms and soles.
  • To get rest from muscle sprains, combine equal portions of almond oil as well as garlic oil and massage over affected areas.
  • The burnt ashes of the skins of almond when utilized as tooth powder strengthens the teeth and gum and in addition helps make the teeth white.
  • A child who stammers and who can not talk clearly, if almond soaked in water is offered to him right after eliminating its skin and with butter made out of cows milk, it enhances his speech.

History of Almonds

The almond is indigenous to the Mediterranean climate region of the Middle East, eastward so far as the Indus River in Pakistan.[9] In Iran, India, Afghanistan and Pakistan, it’s called badam. It absolutely was spread by humans in ancient times over the shores of the Mediterranean into northern Africa and southern Europe, and much more recently transported along with other parts of the world, significantly California, United States.

The wild form of domesticated almond grows in parts of the Levant; almonds must first have already been taken into cultivation in this area. The fruit of the wild forms has the glycoside amygdalin, “which becomes transformed into deadly prussic acid (hydrogen cyanide) after crushing, chewing, or other problems for the seed.”

Wild almonds are bitter, the kernel produces deadly cyanide upon mechanical handling, and eating even a few dozen in a single sitting could be deadly. Collection of the sweet type, from the many bitter types in wild, marked the start of almond domestication. How humans chosen the sweet type remains a mystery. It really is unclear as to which wild ancestor of the almond made the domesticated species. Ladizinsky implies the taxon Amygdalus fenzliana (Fritsch) Lipsky is easily the most likely wild ancestor of the almond in part since it is native of Armenia and western Azerbaijan where it absolutely was apparently tamed.

While wild almond species are toxic, domesticated almonds usually are not; Jared Diamond argues that the common hereditary mutation causes a lack of amygdalin, and also this mutant was grown by early farmers, “at first unintentionally within the garbage heaps, and later on intentionally within their orchards”. Zohary and Hopf think that almonds were among the earliest domesticated fruit trees because of “the ability of the grower to boost attractive almonds from seed. Therefore, despite the fact that this plant doesn’t lend itself to propagation from suckers or from cuttings, it might have been domesticated even before the development of grafting”. Domesticated almonds appear in the Early Bronze Age (3000-2000 BC) such as the archaeological sites of Numeria (Jordan), or maybe a little earlier. Another well-known archaeological example of the almond is definitely the fruit present in Tutankhamun’s tomb in Egypt (c. 1325 BC), probably imported from the Levant.  Of the European countries that the Royal Botanic Garden Edinburgh reported as cultivating almonds, Germany  is the northernmost, although the domesticated form can be obtained as far north as Iceland.

Types of Almonds

Some almond types are listed below-

1. Mollar de Tarragona

Mollar de Tarragona





Quite big, wide, of more or less dark brown colour, somewhat rough. 40-43% yield on shelling and 5% of double almonds. Average time of flowering, manufactured in Spain.

2. Marcona






Quite a large almond, of round shape, slightly rough. 25-28% yield on shelling; no double almonds. Flowering at the start of March and late maturation at the start of October. It is original from the province of Alicante (Spain).

3. Desmayo Largueta

Desmayo Largueta





The tree is of hanging growing habit. There are many local types within the Spanish regions, the most well-known is Desmayo Rojo. Extended, pointed, smooth almond with a hard shell, commercialized under the name of ” Larguetas”. Very precocious flowering and incredibly late maturation. It really is grown in all the Ebro valley, from Zaragoza to Tarragona, and in the bordering provinces of Lérida and Teruel (Spain).

4. Tuono






Hard shell fruit. When ripe, they maintain the peduncles of the fruits around the tree. 30-40% yield on shelling; the proportion of double almonds varies between 15 and 30%. Very late flowering and early maturation. Variety of Puglia (Italy).

5. Ferragnès

Fruits of quite large size, slightly pointed and of brown skin, not very rough. Very late flowering and maturation at the conclusion of September in the region of Nimes (France). It originated in ” Cristomorto’ x “Ai’, in France.

6. Ferraduel






Hard, wide and flattened shell, with thin, dark brown skin. Very late flowering and maturation at the conclusion of September in the region of Nimes (France). It originated in “Cristomorto x “Ai’, in France.

7. Ferralise






Small, thick, clear and incredibly smooth almond. Hard shell, 30% yield on shelling. Very late flowering. Original from the cross ” Ferragnès” x ” Ferraduel”.

8. Bonita

Medium size almond, thick, pale colour, stripped, very attractive. 23% yield on shelling. Late flowering. Portuguese variety.

 9. Casa Nova

Great almond, flattened, quite rough. 20% yield on shelling. Later flowering compared to other Portuguese varieties.

10. Parada

Quite large, wide, dark brown almond, somewhat rough yet extremely treasured in Portugal because of its shape. 19-22% yield on shelling. Quite early flowering.

11. Verdal

Quite large an almond, flattened along with a very good taste. 24% yield on shelling. Early flowering. Portuguese variety.

12. Nonpareil






Slightly elongate, thick almonds, with very pale and thin skin. The shell can also be very thin. 60-65% yield on shelling. Very early maturation. It’s the classic Californian variety.

13. Ne plus ultra

Ne plus ultra





Referred to as ” Neplus”. The look of this fruit in the shell is attractive, elongate and clear, however the almond is long and flat, usually with folds and wrinkles. 55-60% yield on shelling. Early flowering and spread out over a long time. Californian variety.

14. Texas






Thick fruit. Late flowering and maturation in the center of October, in Nimes (France). Its origin is California.

Ways to Enjoy Almonds

They are not only a wonderful snack on their own, yet almonds make a great addition to both delicious dishes as well as sweet desserts. One serving of almonds is certainly one ounce, or about 24 nuts. An ounce of almonds consists of about 164 calories, so be cautious about the portion size.

  • Mix sliced almonds within your morning cereal or oatmeal
  • Grab a tiny handful of almonds for the hearty on-the-go snack
  • Add slivered almonds to salads as well as stir-fries
  • Add some roasted, slivered almonds in your ice cream sundae for the delicious crunch
  • Add coarsely ground almonds like a “nut crumb” topping to casseroles and pasta dishes

Recipe of Almonds

1. Aromatic chicken with almonds

 Aromatic chicken with almonds






  • 6-8 chicken thighs depending on size, skin removed
  • ½ lemon, juiced
  • 2 tsp salt
  • 4 onions, peeled and finely sliced
  • 3 tbsp flavourless oil
  • 4 large garlic cloves, peeled and crushed
  • 4cm ginger, peeled and grated
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp turmeric
  • ½-1 tsp cayenne pepper, to taste
  • 1 stick cinnamon
  • 4 black or 8 green cardamom pods
  • 4 cloves
  • 250g tomato passata
  • 120g ground almonds
  • A small bunch coriander, roughly chopped
  • 80g flaked almonds, toasted


  1. 1 Prick the chicken thighs all over using a fork, and rub together with the lemon juice as well as salt. Allow sit for at least half an hour or so – if it is possible overnight.
  2. 2 Fry the onions in 1 tbsp of oil in the heavy-based pan using a pinch of salt on the medium heat, till they’re light brown (about 15 minutes), stirring regularly.
  3. 3 Add some garlic and ginger. Cook for around 3-4 minutes, stirring constantly. Then add the ground spices and toast for a few minutes. Add the whole spices and brown for 2 minutes, then add the tomato passata, ground almonds and 250ml hot water. Provide for the boil.
  4. 4 In the big fry pan rapidly fry the chicken in oil till it features a little colour. Add to the sauce. Simmer very gently for around an hour until the chicken is very tender; preferably in a low oven. Stir occasionally to stop it sticking, adding a little hot water if necessary.
  5. 5 Once the chicken is soft, leave to sit for the good half hour just before serving. Scatter together with the chopped coriander as well as toasted flaked almonds to serve.

2. Flourless Honey-Almond Cake

Flourless Honey-Almond Cake







  • 1 1/2 cups whole almonds, toasted (see Tip)
  • 4 large eggs, at room temperature (see Tip), separated
  • 1/2 cup honey
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt


  • 2 tablespoons honey
  • 1/4 cup sliced almonds, toasted (see Tip)


  1. Preheat oven to 350°F. Coat a 9-inch springform pan along with cooking spray. Line the bottom along with parchment paper and spray the paper.
  2. Process whole almonds in the food processor or even mixer till finely ground (you’ll have about 13/4 cups ground). Beat 4 egg yolks, 1/2 cup honey, vanilla, baking soda as well as salt in the huge mixing bowl with the electric mixer (or utilize a paddle attachment on the stand mixer) on medium speed till well combined. Add the ground almonds and beat on low until combined.
  3. Beat 4 egg whites in another huge bowl together with the electric mixer (utilize clean beaters on the hand-held mixer or even the whisk attachment on a stand mixer) on medium speed till very foamy, white as well as doubled in volume, although not stiff enough to hold peaks, 1 to 2 minutes (depending on the kind of mixer). Utilizing a rubber spatula, gently fold the egg whites to the nut mix till just combined. Scrape the batter to the prepared pan.
  4. Bake the cake till golden brown along with a skewer inserted in the center comes out clean, about 28 minutes. Let cool in the pan for 10 minutes. Run a knife round the edge of the pan and gently eliminate the side ring. Let cool completely.
  5. If desired, eliminate the cake from the pan bottom by gently sliding a sizable, wide spatula between the cake and the parchment paper. Carefully transfer the cake into a serving platter. To serve, drizzle the top of the cake with honey and sprinkle with sliced almonds.

3. Almond-Crusted Pork with Honey-Mustard Dipping Sauce

Almond-Crusted Pork with Honey-Mustard Dipping Sauce






  • 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
  • 1/2 cup sliced almonds
  • 1 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper
  • 1 large egg white, beaten
  • 1 pound pork tenderloin, trimmed and cut diagonally into 1/2-inch-thick slices

Dipping Sauce 

  • 1/4 cup honey
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons Dijon mustard


  1. Preheat oven to 425°F. Set a wire rack on the baking sheet and coat it with cooking spray.
  2. Place breadcrumbs, almonds, garlic powder, salt and pepper in the mixer; pulse prior to the almonds are coarsely chopped. Transfer the mixture into a shallow dish.
  3. Place egg white in another shallow dish. Dip both sides of every pork slice in egg white, then evenly coat together with the almond mixture. (Discard any remaining egg white and almond mixture.) Put the pork on the prepared rack and coat on both sides along with cooking spray.
  4. Bake the pork till golden brown with no longer pink within the center, 16 to 18 minutes.
  5. Meanwhile, whisk honey, soy sauce and mustard in a tiny bowl. Serve the pork together with the honey-mustard sauce.

4. Lentil & Almond Burgers

Lentil & Almond Burgers






  • 6 cups water
  • 1 cup brown or French green lentils
  • 2 tablespoons extra-virgin olive oil, divided
  • 3/4 cup finely chopped carrot
  • 1/3 cup finely chopped shallots (about 2 medium)
  • 1/3 cup finely chopped celery (about 1 stalk)
  • 1/4 cup sliced almonds
  • 1 teaspoon chopped fresh thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 large egg yolk, lightly beaten
  • 1 tablespoon lemon juice


  1. Bring water into a boil in the big saucepan. Mix in lentils, reduce heat to medium-low and simmer till very soft and starting to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in the fine-mesh sieve.
  2. Meanwhile, heat 1 tablespoon oil in the big skillet over medium heat. Add carrot, shallots and celery and cook, stirring, till softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking till the almonds are gently browned, about 2 minutes.
  3. Transfer the mix into a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides a couple of times, till the mixture is coarsely ground. Transfer to the big bowl; stir within the remaining lentils. Let cool for 10 minutes. Blend egg yolk as well as lemon juice. Cover and refrigerate for 1 hour.
  4. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in the big non-stick skillet, preferably cast-iron, over medium-high heat. Add some patties and cook for 3 to 4 minutes. Turn gently and continue to cook till lightly browned and heated through, 3 to 4 minutes more. Serve instantly.

5. Cherry-Almond Farro Salad

Cherry-Almond Farro Salad






  • 1 cup farro, rinsed
  • 2 cups water
  • 1/2 teaspoon salt, divided
  • 1/4 cup white balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1/4 teaspoon freshly ground pepper
  • 2 cups sweet cherries, pitted and halved
  • 1/2 cup diced ricotta salata or feta cheese
  • 1/4 cup slivered almonds, toasted
  • 3 tablespoons finely diced red onion
  • 2 tablespoons chopped fresh mint


  1. Combine farro, water as well as 1/4 teaspoon salt in the medium saucepan. Bring to a boil over high heat. Decrease heat to maintain a light simmer, cover and cook till the farro is tender, 20 to 30 minutes. Drain any remaining liquid and fluff using a fork. Spread the farro out on a big rimmed baking sheet to cool for 10 minutes.
  2. Meanwhile, whisk vinegar, oil, pepper and also the remaining 1/4 teaspoon salt in the large bowl. Add cherries, ricotta salata (or feta), almonds, onion, mint and also the farro. Gently stir to mix.

6. Roasted Tomato & Almond Pesto

Roasted Tomato & Almond Pesto






  • 3/4 cup blanched sliced or slivered almonds
  • 1 28-ounce can plus one 14-ounce can diced fire-roasted tomatoes, drained
  • 3/4 cup lightly packed fresh basil leaves
  • 1 tablespoon plus 1 teaspoon red-wine vinegar
  • 1/4 teaspoon crushed red pepper, or to taste
  • 3/4 cup extra-virgin olive oil
  • 3/4 cup freshly grated Parmesan cheese
  • 1/2 teaspoon salt


  1. Toast almonds within a huge dry skillet over medium-high heat, mixing frequently, till golden and fragrant, 3 to 5 minutes. Permit them to cool slightly.
  2. Transfer the almonds into a food processor as well as process till finely ground. Add tomatoes, basil, vinegar and crushed red pepper. Since the processor is running, drizzle in oil in the steady stream, about 30 seconds. Stir in Parmesan and salt. Fresh Tomato Variation: You may also make this pesto with fresh, in-season tomatoes. Begin with 3 pounds fresh plum tomatoes, cut into quarters and divide them in between 2 large baking sheets. Roast at 400° for 30 minutes. Make use of the roasted tomatoes in place of the diced tomatoes in Step 2.

Dose of Almonds

  •  For average people- A standard serving of almonds is one ounce in accordance with the Food and Drug Administration. Weighing your almonds rather than counting them will help you be certain that you’re getting an exact serving size when you eat them. Almonds may differ in size, which makes it difficult to acquire an exact measurement in case you are trying to view your intake.
  • For dieters- In case you are watching your total fat and calorie intake you may use almonds to lose weight and stop heart disease. However, you have to keep in mind that almonds are loaded with fat so you may have to limit your intake in case you are attempting to lose weight. Consuming 1.5 ounces of almonds during the day may help you lose weight since the almonds are loaded with fiber which takes your body a long time to digest. This will assist keep you full so that you are not lured to consume more.
  • For patients- People with gallbladder issues or perhaps a kidney stone might need to prevent almonds because of their higher oxalate content. Many are allergic to almond protein and may have an hypersensitive reaction if they consume these nuts. Although this allergic reaction is rare, it is very important to note. It’s also wise to not consume bitter almonds raw simply because they consist of prussic acid and hydrocyanic acid which are toxic.

Side Effects of Eating Too Many Almonds

Almonds offer crunch and flavor, great for a snack on the go. You may also add almonds to salads along with other dishes. Small amount of almonds generally fit well into most diets, yet consuming way too many could cause side effects. Knowing the risks can help you properly plan your diet and prevent pitfalls.

1. Weight Gain

Consuming a considerable volume of almonds can trigger putting on weight. The suggested serving of almonds stands at 1 oz. since these nuts are full of calories and fat — 163 calories and 14 g of fat per ounce. You will get a pound in case you consume 3,500 calories above what you burn, so adding just 500 calories in your diet every day for the week will make you gain weight. In case you consume roughly 3 oz. of almonds every day without accounting for them within your meal plan, you will gain 1 lb. in one week. Although the fat in almonds is primarily healthy fats, consuming 3 oz. of almonds introduces 42 g of fat in your diet. Limit your fat consumption to 20 to 35 % of the daily calories, or 44 to 78 g in case you follow a 2,000-calorie diet, to prevent weight gain.

2. Medication Interactions

Almonds are very rich in manganese. Each 1 oz. serving gives you 0.6 mg of the mineral. Under normal circumstances, this is an excellent thing — you’ll need 1.8 to 2.3 mg each day to assist the body function effectively. In case you overeat of almonds, especially on top of a manganese-rich diet, this may result in drug interactions. Higher amount of manganese within your blood can hinder a few antipsychotic drugs, in addition to antacids, laxatives, blood pressure level medications as well as certain antibiotics.

3. Vitamin E Overdose

Including almonds in your daily diet gives you vitamin E, that provides anti-oxidant protection. You receive 7.4 mg of vitamin E per ounce of nuts, roughly half the quantity you need every day. It will take lots of almonds to rise over the tolerable upper limit of 1,000 mg each day, however it is possible, particularly if you consume a diet full of vitamin E foods, like eggs, fortified cereals, spinach and whole grains. An excessive amount of vitamin E within you can result in an overdose situation, causing lethargy, blurred vision, headaches, diarrhea and flatulence.

4. Gastrointestinal Problems

One ounce of almonds consists of 3.5 g of fiber, an amount that includes to the quantity you’ll need every day — 25 to 38 g — to avoid diarrhea as well as constipation. However, eating a lot of almonds can in fact result in constipation as well as abdominal bloating in case your body is unfamiliar with processing large amounts of fiber. In case you consume a lot of almonds, drink water together to help the body handle the fiber intake.





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