Almonds: uses and nutritional benefits

The almond is the fruit of the almond tree. A small tree that thrives in arid regions. From the Rosaceae family, it is a cousin of apples, pears or raspberries. A large part of the almonds cultivated are American, they come precisely from California. Spain is the second largest producer of almonds, but its production is still almost insignificant compared to the American giant. Very famous, the almond is the second most consumed nut in the world, behind the famous peanuts. Its recognition surely comes from its sweet flavor, appreciated by all. Beware, it can sometimes surprise you when it shows its bitterness to our taste buds. The more or less bitter taste of the almond depends on its amygdalin content. We take advantage of its gustatory characteristics by using it in many culinary preparations. Whether eaten raw, grilled, mashed, in vegetable oil, shredded, in juice, or in pastries and confectionery, the almond has everything to please. Its nutritional profile is typical of a nut: almonds are rich in lipids and vitamin E. It also provides various other micronutrients, such as calcium, magnesium, copper, manganese and vitamin B9. Proteins and fibers are also well represented. The whole gives it multiple virtues, such as its soothing capacity, its contribution to the good development and the good bone health, etc... Latin name: Prunus dulcis (Mill.) D.A.Webb. Botanical family: Rosaceae. Part used: Almond.

Recommended consumption

Due to the energy density of Almonds and their high content of polyunsaturated fatty acids, daily consumption recommendations are defined. In a classic cure or for pleasure, a portion of Almonds is estimated at 15 g per day, which represents about fifteen Almonds per day.

In what form?

To make the most of their benefits, you can use them :

  • Whole
  • Roasted, toasted
At what time of day?

We advise you to use them during the following meal(s) to take full advantage of their benefits:

  • Breakfast
  • Lunch
  • Snacks
What modes of use?

You can incorporate them into the following preparations to facilitate their intake:

  • Dessert
  • Yoghurt, dairy
  • Aperitif
  • Dish
  • Only
  • Mixed with other dried fruits
Precautions for use
  • Allergen : Nuts

Health Nutrition Benefits

15g of Almonds contain a significant portion of the Population Nutritional Reference (PNR) of the following nutrients Vitamin E, Copper, Magnesium, Manganese, Phosphorous. They also contain, to a lesser extent, Fiber, Protein, Zinc, Selenium, Potassium, Iron, Calcium, Vitamin B2 and Vitamin B9..

As such, Almonds can complement your healthy and varied diet.


The majority of the lipids found in almonds are unsaturated fatty acids. We also find phytosterols. The whole confers to the Almond hypocholesterolemic properties. Almonds are also involved in the metabolism of carbohydrates. It is mainly composed of fibers, lipids and proteins. These three macronutrients lower its glycemic index. Thus, almonds rebalance the post-prandial glycemia (after the meal). This balance of glycemia favors the feeling of satiety and does not lead to lipogenesis: capacity of our body to synthesize lipids, with the aim of storing them. Finally, the almond is a super antioxidant nut. It is rich in polyphenols and antioxidant micronutrients (copper, manganese, selenium, vitamin B2, vitamin E, zinc, etc...).

Nervous system, well-being

The almond is the friend of our brain. Indeed, thanks to its minerals and trace elements (copper, potassium, magnesium, iron and zinc), it contributes to the proper functioning of the nervous system and cognitive functions. Without forgetting the vitamins B9 and B2, the latter play a role in the synthesis of neurotransmitters. On the psychic side, the Almond wants you good. It is a real "anti-stress nut". Indeed, its content in magnesium, the mineral with sedative properties, is the proof.

Digestive system

Regular consumption of almonds would improve the profile of the intestinal microbiota.

Immune system

The proper functioning of the immune system depends on many nutrients: iron, selenium, zinc, copper, and vitamin B9. All these micronutrients are present in large quantities in almonds, which gives it significant benefits for the immune system.

Body, face and hair care

Almonds contain copper, selenium and zinc. These have multiple benefits for hair and nails.

Bone system

The almond is the richest nut in calcium and phosphorus. Minerals that contribute to the ossification and consolidation of the skeleton. In addition, the almond is a source of protein. These proteins structure our body, in particular the protein matrix of the bone. In addition, zinc, magnesium, manganese and copper participate in the formation of our tissues (bone, connective ...).

Muscles and joints

The almond is a source of vegetable proteins. Proteins are essential to the proper functioning and synthesis of muscles. Moreover, the magnesium, iron, and vitamins B2 and B9 constituting the Almond, contribute to reduce fatigue.

Skin disorders

Lipids, copper, zinc and vitamin B2 are necessary for the proper functioning of skin cells and the maintenance of mucous membranes. These three nutrients, within a varied and balanced diet, are present in large quantities in almonds.

Oral system

The almond is extremely rich in magnesium, phosphorus and calcium. Within the framework of a varied and balanced diet, these three minerals contribute to dental solidity.

Nutritional properties

Main properties

  • Hypocholesterolemic (phytosterols, lipids, fibers): almond helps decrease the LDL-cholesterol (nicknamed bad cholesterol) content in the blood in favor of HDL-cholesterol, or "good cholesterol".
  • Contributing to energy metabolism (lipids, carbohydrates, fiber, calcium, copper, magnesium, manganese, phosphorus, vitamin B2, zinc): a portion of Almonds provides more than 100 kcal. The almond is therefore a source of energy, particularly lipidic energy. Moreover, it influences the metabolism of macronutrients by its numerous micronutrients essential to the combustion of the latter.
  • Antioxidant (phytonutrients, copper, manganese, selenium, vitamin B2, vitamin E, zinc): almond falls into the category of antioxidant foods.
  • Calming (magnesium): anti-stress, antispasmodic and relaxing, Almonds are ideal in case of difficult periods, source of tension and anxiety.

Secondary properties

  • Immunomodulating (copper, iron, selenium, vitamin B9, zinc): the Almond positively affects the immune system by modulating the inflammatory and immune response.
  • Participating in bone growth (calcium, molybdenum, phosphorus, magnesium, protein): thanks to its nutritional profile, Almond promotes bone growth and strength.
  • Anti-anemic (iron, vitamin B9, vitamin B2, copper): almonds participate in the synthesis and proper functioning of red blood cells and the blood system in general. They contribute to coagulation and blood pressure.
  • Participating in muscle functioning (proteins, zinc, vitamin B9, magnesium): the Almond contributes to the daily needs in proteins and nutrients influencing the metabolism of amino acids. It therefore promotes the synthesis and muscle function.
  • Good look (phosphorus, vitamin B2, zinc, copper): almond contributes to the protection of the skin and the renewal of phospholipids in cell membranes.
  • Anti-fatigue (lipids, magnesium, iron, vitamin B9, vitamin B2): the Almond is a ball of energy and micronutrients that help fight fatigue.
  • Dental protector (calcium, phosphorus, magnesium): the Almond contributes to the soliditer the teeth.
  • Gene expression regulator (zinc, vitamin B9, iron, magnesium): through its micronutrients that participate in genetic replication, Almonds contribute to cell regeneration and growth.

Nutritional values

*Recommended Daily Allowance

To know more about the plant : The Almond Tree

Almonds come from the almond tree Prunus dulcis (syn. Prunus amygdalus), a fruit tree with nuts belonging to the Rosaceae family. This tree is found in the Mediterranean region, especially in Spain, but its cultivation has also spread to other arid regions of the world. The almond tree is a tree that can reach 12 meters high and whose life span can extend to 100 years. The cultivation of the almond tree requires special attention at the time of pollination. Although an almond tree contains about 30,000 flowers, many of them will remain unfertilized. Therefore, growers install beehives near the almond orchards to increase the chances of obtaining many fruits. Its fruits contain the famous almonds that we love to taste for their richness in vegetable proteins and their energizing effect.

California Almonds

The largest producer of almonds in the world is undoubtedly California. From an ecological and political point of view, California is concerned because of their expenditure of water to produce Almonds. Indeed, almond trees are big water consumers. Here is the problem, how to ensure the water needs of almond trees in an arid climate, with farms exceeding thousands of hectares and with an intensive production objective?

The solution found is flood irrigation, or sprinkler irrigation from often very deep wells. This overconsumption depletes the water supply, since it is estimated that 10% of the water consumed in California is used to grow Almonds. California is increasingly affected by drought. As a result, almond production is becoming a major ecological and political issue. It is therefore preferable to opt for almonds from Spain, which have better resource management: only 20% of Spanish almond crops are irrigated (compared to 100% in California).

Organic almonds... rich in vitamin E

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