CategoriesPlants and Active Ingredients Guide

Almond: Benefits, Origin, Uses and Food Supplements

By
Amande

Benefits of almonds

Almonds are a superfood with a host of health benefits:

  • Rich in nutrients Source of protein, fibre, vitamins and minerals.
  • Powerful antioxidant Protects cells against premature ageing.
  • Cardiovascular health Helps regulate cholesterol and protect the heart.
  • Energy and vitality Helps promote satiety and maintain energy levels.
  • Skin and hair beauty Nourishes and protects thanks to its essential fatty acids.

Origin and history

The almond tree (Prunus dulcis) is originally fromCentral Asia and has been cultivated for over 4,000 years old in Mediterranean regions.

The ancient Egyptians and Greeks already used almonds for their nutritional and medicinal benefits. Today, the world's leading producers are the California, Spain and Italy.

Use of almonds

1. In food

Almonds are an essential ingredient in our daily diet:

  • Whole almonds eaten raw or grilled, with or without the skin.
  • Almond butter A healthy alternative to traditional spreads.
  • Almond milk A plant-based alternative to cow's milk, ideal for people with lactose intolerance.
  • Almond flour used in pastry-making and gluten-free cooking.
  • Sweet almond oil Used in cooking and cosmetics.

2. Cosmetics and skincare

Almonds are widely used for their nourishing and softening properties:

  • Sweet almond oil Moisturises skin and hair.
  • Masks and creams Anti-ageing, repairing and soothing.
  • Natural scrubs Almond powder is used to gently exfoliate the skin.

3. As a dietary supplement

Almonds and their extracts are available in several forms:

  • Almond powder A source of protein and essential fatty acids.
  • Almond oil capsules Rich in omega-9 for cardiovascular health.
  • Almond-based supplements Used for skin, hair and nail health.

Almonds as a dietary supplement

Almonds are a natural source of essential nutrients, including :

  • Vitamin E Powerful antioxidant to protect cells from oxidative stress.
  • Magnesium Helps to reduce fatigue and improve muscle function.
  • Dietary fibre Helps promote good intestinal transit and a feeling of satiety.
  • Plant proteins perfect for vegetarians and athletes.

Recommended dosage

  • Whole almonds 15 to 30 g per day (about a handful).
  • Sweet almond oil 1 teaspoon a day as a dietary supplement.
  • Almond oil capsules For all other products: in accordance with the manufacturer's recommendations.

Precautions and contraindications

Although almonds are beneficial, certain precautions should be taken:

Avoid in case of :

  • Allergy to nuts (almonds, walnuts, hazelnuts, etc.).
  • Excess consumption can cause digestive problems (bloating, constipation).

Possible side effects :

  • Too many almonds can lead to calorie overload.
  • Contains phytic acid, which may limit the absorption of certain minerals.

Suggested combinations with almonds

  • Skin and hair beauty Coconut oil, biotin.
  • Cardiovascular health Omega-3, coenzyme Q10.
  • Energy and concentration Magnesium, ginseng.

Conclusion

Almonds are a health food par excellencerich in essential nutrients and antioxidants. It is ideal for a balanced diet, cardiovascular well-being, beautiful skin and hair. Available in a variety of forms, it can easily be incorporated into a daily routine to reap the full benefits.

Sources and references

  1. Jenkins DJ, et al. "Effect of almonds on lipid profiles and cardiovascular health." JAMA Internal Medicine, 2002.
  2. Ros E. "Health benefits of nut consumption." The American Journal of Clinical Nutrition, 2010.
  3. NCBI - National Center for Biotechnology Information : Studies on almonds
  4. World Health Organization (WHO) : Recommendations on eating nuts
  5. Harvard T.H. Chan School of Public Health : Nutrition and benefits of almonds