Almonds: The surprising superfood for stress, heart health, and more

Although proudly named the "king of nuts, " Almonds are not nuts. They are seeds of the common almond tree. Due to their rich nutritional value, they are highly regarded by dieticians and doctors. Originating from the Middle East, they can now be easily found in stores. But why are they worth reaching for?

Almonds are often described as one of the most noble among nuts. They are a source of vitamin B2, fibre, and fatty acids and contain many minerals. As a result, they benefit the body, preventing heart disease and helping with nausea, stress, and heartburn. It is worth adding that almonds are among the best sources in the world of vitamin E, known as the "youth vitamin".

According to research by British scientists from Aston University, almonds reduce the risk of heart disease. Improvement in circulation and lowering of blood pressure were also observed. Furthermore, almonds increase the insulin response and lower LDL cholesterol levels in people with prediabetes, reducing the risk of developing type 2 diabetes. These conclusions were drawn in 2010 by researchers from the American Loma Linda University.

Because almonds are rich in magnesium and B vitamins, they support the proper functioning of the nervous system, enhance memory and cognitive processes, and have an antidepressant effect. Therefore, people who struggle with chronic stress should include almonds in their diet.

Almonds are a rich source of protein—more so than some legumes—so they are recommended as an element in a vegetarian diet. Additionally, almonds bring relief to pregnant women—they are a remedy for morning sickness and heartburn. Moreover, the folic acid found in almonds supports pregnancy development.

What's more, almonds promote fat loss. Their unsaturated fatty acids prevent fat accumulation and regulate metabolism. Almonds also contain large amounts of dietary fibre, effectively filling the stomach, providing a long-lasting feeling of satiety.

Almonds are very nutritious but also high in energy. 100 grams of these nuts contain 50 grams of fat, completely covering an adult's daily requirement for this component. In terms of calories, 100 grams of almonds provide approximately 580 calories.

To enjoy the beneficial effects of almonds, moderate consumption is recommended. Experts recommend incorporating only a handful of these nuts a few times a week or a few pieces daily (about 30 grams). Due to their high caloric content, almonds consumed in excess can lead to weight gain (and also constipation). Therefore, they should be treated as substitutes for other products, not just an additional snack.