Behind the delicacy and delicious aroma of almonds, there are nutrients that nourish. Unsaturated fatty acids they contain, reduce the risk of heart problems, hypertension, and stroke. Fiber can prevent colon cancer. This food is rich in protein, vitamins, and minerals that are very useful for health.
Society today is very much to avoid the consumption of fat because it connotes the onset of obesity and other degenerative diseases. Excessive fear of fat, resulting in some people being phobic of the nutrient. However, keep your body needs fat as an energy source and solvent various vitamins (A, D, E, and K).
Public knowledge about the fat should be increased so that we can distinguish between vegetable fat and animal fat. Unlike animal fats, vegetable fat little saturated fat levels, but high in unsaturated fats are actually good for health. Examples of food sources of fats are nuts and legumes.
Type of nut are popular today are almonds. Until now, ordinary people often refer to as the almond nut. Indeed almonds not peanuts (legume), but the seeds of the almond tree, so the more known as a nut tree.
Almond tree remains a family with peach trees, cherries, and apricots. Included in the group of nut is the almond, hazelnut, macadamia, pecans, and walnuts. While the peanut (groundnut) belonging to group peanuts.
Historically, the popularity of almonds not only rests on the delicious taste and unique flavornya, but also supported by scientific evidence about its benefits to public health.
Two Types Almonds are thought to have come from West Asia and North Africa. The Romans called the almonds as "Greek nut" since the Greeks first planted it. Today, the almond crop widely grown around the Mediterranean Sea, including Spain, Italy, Portugal, and Morocco. In the United States, many of almonds grown in California regions.
In general, almonds divided into two categories, namely sweet almond (Prunus amygdalu var. Dulcis) and bitter almond (Prunus amygdalu var. Amara). More sweet almonds consumed because it tastes good, while bitter almonds are raw material and scent of almond oil.
In the market, almonds sold in two main forms, namely raw and already roasted. Almonds are good are the seeds still intact, flavorful beans, and sweet taste. Almonds are rancid and smelly indicate poor quality.
Disposal of almond skin can be done by soaking the seeds in water a few minutes. Withholding or destruction of almonds can be done using dry blender. Roasting almonds at the household level can be done with a microwave oven at a temperature of about 71 - 77oC for 15-20 minutes. Should not use high heat so as not to damage the fat component is actually needed for health.
Today almonds are added to various food products in order to: (1) improve the taste, texture, and appeal, and (2) improve the nutritional composition, making it more healthful.
Products are usually added almonds are: hot and cold cereals, various snacks, frozen yogurt, muffins, salads, pancakes, bread, ice cream, sweet chocolate, and various types of beverages.
MUFA Almonds are very low in saturated fatty acids, but otherwise rich in unsaturated fatty acids (unsaturated fat), especially monounsaturated fatty acids (monounsaturated fatty acids = MUFA), and supported by vitamins, minerals, fiber and adequate food. Such a fat composition is very good for the decline in cholesterol levels that will directly prevent atherosclerosis and all these negative impacts, such as heart disease, hypertension, and stroke.
Many studies have shown that MUFA which is the dominant fatty acids in almonds can lower total cholesterol and LDL (bad cholesterol), but did not alter the position of HDL (good cholesterol) even though dietary fat consumption is quite high. Thus, the ratio of HDL to LDL remain high, thus lowering the risk of heart disease.
Consumption of almonds in a reasonable amount did not affect the weight gain, so it is good to be consumed by everyone, including overweight and obesity. A study published in the International Journal of Obesity and Related Metabolic Disorder November 2003 issue, shows that a diet enriched with more almonds can help obese people to lose weight, rather than a diet low in calories and high in complex carbohydrates.
Consumption of one serving of almonds (20-25 seeds) will produce 15 grams of fat, more than 90 percent of an unsaturated fatty acid. Of the total unsaturated fatty acids contained in almonds, 70 percent of which is MUFA.
The American Heart Association recommends that the contribution of energy derived from fat no more than 30 percent, with details of the 10 percent comes from saturated fat, 10 percent monounsaturated fat (MUFA), and 10 percent polyunsaturated fat (PUFA). Research Dr. Paul Davis of the University of California-Davis, showed that the MUFA content of the almond is the potential to reduce the risk of colon cancer.
Research Jenkins et al. (2002) showed that men and women who consumed 1 ounce or 28.35 grams of almonds (approximately one cell equivalent to 23 grains) every day for a month, can reduce LDL levels as much as 4 percent from the previous condition. A decrease of 9.4 percent would happen if the consumption was increased to two handfuls per day. Interestingly, consumption of almonds every day as much as it was able to maintain weight volunteers.
Sabate et al. (2003) had conducted research on humans using a three-level addition of almonds to the diet, that is 0 percent, 10 percent, and 20 percent of total energy consumption. Research results show that compared low-almond diet, the addition of almonds to a level 20 percent of total energy, can significantly lower total cholesterol, LDL, and LDL to HDL ratio. Compared to the previous condition, high-almond diets lead to lower total and LDL cholesterol respectively by 7 and 9 percent.
The results of the meta-analysis of seven clinical studies on the effects of almond consumption on total cholesterol, LDL cholesterol, HDL, and triglycerides showed that consumption of one ounce of almonds a day as a healthy diet can lower total cholesterol and LDL cholesterol respectively by 4 and 5 percent, thereby reducing the risk of heart disease
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