Once underrated as a simple food for dieters, almonds are now making a strong comeback as a true "superfood" - even with the potential to help reduce the risk of dementia.
Perfect for adding to yogurt, oatmeal, or as a snack on their own, almonds have gone from a common staple to a serious nutritional reputation. Today, they come in a variety of forms: artisanal almond butter, dark chocolate almond bars, or the energy bars favored by wellness influencers. Regardless of the form, the health benefits remain similar.
An ancient food, not a new fad
Although their popularity has recently increased, almonds are by no means new. Archaeological evidence shows that they were cultivated as early as 3000 BC in the Middle East and Central Asia, where they were valued for their longevity and energy – a kind of ancient “endurance snack.”
Technically, almonds are not nuts, but seeds that come from the fruit of the almond tree. After removing the husk and hard shell, the edible kernel can be consumed whole, roasted, ground into butter, or processed into milk and flour.
They spread to Europe via old trade routes and were later brought to California by Spanish missionaries in the 18th century – a move that transformed the state into the “almond capital of the world.”
Why the "high calorie" reputation is wrong
Although they are often seen as a “high-calorie” food, nutritional science has revised this idea. Studies show that when consumed whole, about 30% of almonds’ calories are not absorbed by the body, but serve as food for beneficial gut bacteria.
Almonds are rich in healthy fats (monounsaturated fats), fiber, vitamin E, omega-6, and polyphenols – compounds that are linked to blood vessel health, reduced cardiovascular risk, and improved brain function. Vascular health is considered key to reducing the risk of dementia.
Professor Sarah Berry, lead scientist at ZOE and lecturer at King's College London, points out that almonds support both the gut microbiome and blood vessel function – two factors that are increasingly linked to cognitive health.
The connection to brain health
In a large study of over 160,000 adults in the UK and US (ZOE PREDICT 3), it was found that people who consumed almonds every day reported fewer neurological diseases such as dementia, Parkinson's, stroke, multiple sclerosis and epilepsy. This suggests that almonds may have a protective role for the brain, in addition to their general health benefits.
Fiber and good fats
Almonds are rich in fiber, which aids digestion, gut health, and bowel regularity. A diet rich in fiber is linked to a lower risk of heart disease, type 2 diabetes, and colon cancer.
As for fat, almonds contain mainly monounsaturated fats – the same type found in olive oil – beneficial for the heart and blood vessels.
A standard serving (about 23 almonds or 27 g) contains approximately 160–165 calories, 6 g protein, 14 g fat, and 3 g fiber.
Who may not be suitable for
In general, almonds are safe for most people, but may not be suitable for people with nut allergies, kidney problems, thyroid problems, or oxalate sensitivity. There are also environmental concerns, such as the high use of water and pesticides in some production areas.
Ripe or unripe?
The nutritional difference between roasted and unroasted almonds is minimal. The choice depends largely on personal taste. However, versions with sugar, honey, or chocolate should be consumed in moderation.
Almond butter and milk
Almond butter is more caloric than whole almonds, because grinding releases more energy. It can be useful for those who need more calories. Meanwhile, almond milk, according to Prof. Berry, contains very little of the plant itself and is mostly water.
Smart snack and cosmetic use
Replacing unhealthy snacks with almonds is one of the simplest strategies for improving your diet. They help stabilize blood sugar and provide protein without refined carbohydrates.
Almond oil, on the other hand, is highly valued in cosmetics. Rich in vitamins E, A, D and B vitamins (such as biotin), it helps nourish skin and hair, leaving them soft, supple and protected from environmental stress.
Conclusion: Almonds are not just a delicious snack, but a food with a long history and numerous benefits - for the heart, brain, intestines and even beauty. /GazetaExpress/
t7 live
