Almonds in the daily diet
Almonds, intended as seeds of the almond tree or Prunus dulcis, not to be confused with bitter almonds, are an optimal food, to be considered and integrated into the everyday diet .
The point is that it is not always easy to remember to take them, but make a knot in the handkerchief for the first few days, then it will be enough to get used to it: instead of industrial products, biscuits or pre-packaged carbohydrates, consider bringing a small bag to work of oilseeds and mixed dried fruit, almonds included .
Almonds help keep heart, arteries and bones healthy ; they are good for skin and hair and are a precious source of energy : we discover how good it is to eat every day and how to cook them in simple and quick recipes.
A handful of almonds a day
If on the one hand they do well, on the other hand almonds should be consumed sparingly .
The ideal dose for an adult in good health is represented by about fifteen almonds a day, more or less 30/35 g, to simplify, a handful .
You should not overdo it though: you should not exceed 40 g per day, then 20/25 almonds at most, because they can make too many calories or be harmful to those suffering from some particular pathology.
According to Medical News Today, a study carried out by the Journal of the American Dietetic Association shows that eating almonds can significantly increase vitamin E levels in the diet and therefore in the blood and have beneficial effects for the body .
Even better if eaten with peel, almonds represent a precious source of vitamin E, mineral salts, proteins and fibers and help fight numerous diseases, such as hypertension or metabolic dysfunction, rich as they are with Omega 3 and essential fatty acids for the heart health.
Natural antioxidants, almonds are allied with skin and hair and represent a valid supplement for athletes, but also for those who follow vegan or vegetarian diets .
As the book " The ayurvedic pharmacy: natural remedies to prepare at home " teaches of Vinod Verma, consuming 10/15 almonds in the morning, left to soak overnight, can also help against menstrual pain.
Almonds in recipes
In addition to bringing a handful of almonds to work, to supplement them usually before the sporting activity or to be crunched when you go to the cinema, dried fruit of this type can be integrated into the daily diet also according to the recipes, here are some ideas for your almond menu :
> Pesto with almonds : just add a dozen to the oil, basil and if you want garlic and pecorino to make an original and tasty pasta variant;
> almond butter: a simple recipe for a precious ingredient for your desserts and for whipping risottos in a healthy and nutritious way;
> flaked almonds for your dishes: they can be sautéed together with stewed seasonal vegetables or main courses based on meat or vegetable protein, with seitan or tofu; alternatively they can enrich and make your fresh summer salads crispy;
> "sweet" almond juices : with the summer, do not forget to make delicious smoothies or smoothies with minced sweet almonds, perhaps adding yogurt and fresh fruit, such as pears; alternatively, learn to self-produce a superlative almond granita!
