2024 Forfatter: Cecilia Ryder | [email protected]. Sidst ændret: 2023-12-17 14:20
Mandler (Prunus amygdalus) er lyse appelsinbrune nødder. De har været på den kulinariske scene siden omkring 3000 f. Kr.
Den overflod af essentielle mineraler, vitaminer, polyfenoler og fibre gør mandler til en sund tilføjelse til din kost. Forskning siger, at mandler kan hjælpe med behandling af hud- og hårrelaterede problemer på grund af deres antioxidante og antiinflammatoriske egenskaber.
Mandler er rige på næringsstoffer som mono-umættede fedtsyrer (MUFA'er), flerumættede fedtsyrer (PUFA'er) og kostfibre. De er også reserver af mineraler og vitaminer. Disse inkluderer calcium, kalium, magnesium, fosfor, kobber, jern, zink, mangan, thiamin, vitamin B, vitamin E og flere phytonutrients (1).
De kan derfor hjælpe med at håndtere akutte og kroniske tilstande som diabetes, fedme, hjerte-kar-sygdomme og hyperlipidæmi (1).
Fortsæt med at læse for at finde ud af, hvordan mandler tilbyder disse fordele, og hvad der giver dem så stor terapeutisk betydning.
Indholdsfortegnelse
- Hvordan gavner mandler dit helbred?
- Ernæringsprofil af mandler
- Hvad er måderne at tilføje mandler til din diæt?
- Hvad er bivirkningerne ved at spise for mange mandler?
Hvordan gavner mandler dit helbred?
Mandler er skattekister af næringsstoffer som vitamin E, zink, kalium og fedtsyrer. De kan øge din hukommelse, opretholde et godt syn, forbedre fordøjelsen og holde dig mæt i lang tid.
1. Mandler: Kraftværker af næringsstoffer
Mandler kan være en god snack. De er næringsrige, lave kulhydrater og højenergifrø, der ikke går på kompromis med at glæde din gane.
De er populære for deres sundhedsmæssige fordele på grund af deres næringsstofsammensætning. Mandler er rige på næringsstoffer som mono-umættede fedtsyrer (MUFA'er), flerumættede fedtsyrer (PUFA'er) og kostfibre.
De er også reserver af mineraler og vitaminer. Disse inkluderer calcium, kalium, magnesium, fosfor, kobber, jern, zink, mangan, thiamin, vitamin B, vitamin E og flere phytonutrients (1).
Mandler har en imponerende næringsprofil. 28 gram mandler indeholder 14 g fedt, 6 g protein og 164 kalorier (2).
Den måde, mandler forbruges på, bestemmer deres målte metaboliserbare energi (ME).
Metaboliserbar energi er nettoenergien, der er tilbage efter fækalt og urintab. Med andre ord repræsenterer ME den tilgængelige energi til vitale processer som vækst, reproduktion, arbejde (bevægelse) og respiration (1).
Den målte ME af hele naturlige mandler, hele ristede mandler og hakkede mandler viste sig at være signifikant mindre end den målte ME for mandelsmør (1).
ME for hele naturlige mandler var mindre end for hele ristede mandler (1).
2. Må berolige, tone og forynge din hud
Mandler er rige på olier og vitamin E. Disse umættede fedtstoffer og polyphenoler fungerer som fremragende hudbalsam. Dette er grunden til, at gamle medicinskoler brugte mandelolie til behandling af problemer med tør hud.
Mandelolie kan bruges til at behandle tørre hudlidelser, såsom psoriasis og eksem. Det kan også hjælpe med at forbedre din hudtone og hudfarve. Yderligere undersøgelser er nødvendige for at bestemme dets effektivitet ved behandling af postoperativ ardannelse (3).
Disse frø er naturlige kilder til ⍺-tocopherol, som sammen med 7 andre medlemmer er kendt som vitamin E. Tocopheroler er fotobeskyttelsesmidler. De forhindrer hudskader forårsaget af udsættelse for sollys og UV-stråler (4), (5).
Mandler er især kendt for deres antioxidanter. Mandelpolyfenoler - især flavonoider - er forbløffende frie radikaler. De har også en antiinflammatorisk virkning på din hud.
Kort sagt, mandler i din kost eller mandelolie kan behandle tør hud, ar, rynker, pigmentering og fotoskader (4), (5), (6).
3. Kan stimulere hårvækst
Hårtab er et voksende problem blandt nutidige kvinder og mænd. Beklager den moderne diæt, livsstil, forurening, hormonel ubalance, underernæring og endda overernæring for det. En række forskellige terapier kan hjælpe dig med at tackle dette problem. Oliemassage er en klassisk mulighed.
Mandelmassemassage er et af de sikreste midler til hårvækst. Det tager tid at blive absorberet i din hovedbund, men E-vitaminet i det kan gøre dit hår konditioneret. Undersøgelser viser, at E-vitamin-tilskud også kan øge antallet af hår hos mennesker, der oplever hårtab (7).
Endnu vigtigere kan mangel på mikronæringsstoffer manifestere sig som hårfald. Biotinmangel er sjælden, men resulterer i tyndere hår. Det kan medføre hårfald, udslæt, skøre negle og problemer med eksoskelet.
Ristede mandler siges at være gode kilder til biotin (¼ kop har ca. 1,5 mcg biotin).
Derfor kan tilsætning af mandler til din kost og massering af dens olie på dit hår og hovedbund stimulere sund hårvækst (8).
4. Kan øge hukommelsen, hjernens sundhed og kognition
Træ nødder som mandler er naturlige kilder til tocopherol, folat, mono og flerumættede fedtsyrer og polyfenoler. Disse næringsstoffer kan forhindre eller forsinke starten på aldersrelaterede kognitive lidelser og hukommelsestab (9).
Rotteundersøgelser har vist, at mandler, når de gives i 28 dage, forbedrede hukommelsesretentionen markant.
Mandelfytokemikalier styrer også kolesterolniveauer. Dette sikrer, at ingen oxiderede plaques blokerer neuronerne. Acetylcholin i mandler blev foreslået at være den aktive forbindelse her (9).
Dette viser mandels nootropiske egenskaber.
Diæter, der indeholder mandler, siges at være ekstremt sunde. For eksempel kan middelhavskosten, der indeholder oliven, mandler og andre nødder, tomater, spinat, hvidløg, asparges og kikærter, fremme hjernens generelle sundhed. Dette er alt takket være de umættede fedtstoffer, de tilbyder (10).
5. Kan hjælpe vægttab
Mandler fremkalder en følelse af mæthed, når du snacker på dem. De er næringstætte. Dette forhindrer hedonic sult snacking og overspisning, i sidste ende forhindrer vægtøgning.
De umættede fedtstoffer i mandler sænker kolesterolet. Mandler er også gode kilder til kostfibre (1 oz. Indeholder 3,5 g fiber, 2,4 g uopløselig fiber). Fedtrige fødevarer tager tid at fordøje, hvilket får dig til at føle dig mæt længere (11).
Denne mandelmekanisme skal imidlertid undersøges. Ikke mange forskere mener, at mandler kan hjælpe med vægttab. Det afhænger af hele din diætplan og ikke kun en ingrediens, ikke?
Du kan stadig gå videre og tilføje 1440 kJ ækvivalent servering af mandler med en begrænset risiko for vægtøgning (12).
6. Kan øge HDL-niveauerne
Forbrugende trænødder som mandler har vist sig at reducere dårligt kolesterol (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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