Almonds? For Your Health!

Last week, we discussed the apple, a fruit that heralds the arrival of spring. This time, I wish to talk about another fruit: the almond. The almond tree is deciduous and appears bare of leaves and flowers during the winter. Around Tu Bishvat, it suddenly bursts into beautiful bloom, a sight that delights every year. Almonds contain many components that are highly beneficial to our health.

First, almonds have a high fat content. Many of us immediately recoil at the word “fat,” fearing weight gain. However, not all fats are harmful. Almonds contain unsaturated fatty acids, which are beneficial for balancing blood lipids and are very important for cardiovascular health. These fatty acids are similar to those found in olive oil and can also help lower cholesterol levels.

As for weight gain, it is recommended to consume no more than 10–20 almonds per day. Almonds should be eaten with fruits or vegetables only, not as a dessert after a full and hearty meal. Studies have shown that eating almonds in their natural form (not roasted) increases serotonin secretion in the brain, which helps reduce appetite.

Almonds also contain dietary fiber, which aids in several ways. For example, fiber helps you feel full more quickly, complementing the effects of the fats. Almonds are also rich in antioxidants, such as vitamin E, which are essential for preventing diseases like heart and vascular conditions. Vitamin E also helps reduce cholesterol levels.

Almonds are a good source of minerals, with calcium being the most prominent, followed by magnesium and potassium, both of which are crucial for maintaining healthy blood pressure and heart function. An interesting study on patients with type 2 diabetes found that almond consumption helped lower blood sugar levels both in the short term and in the long term.

Regarding preparation and consumption: the brown skin of almonds should be removed before eating, as it contains an unhealthy acid. You can soak almonds overnight and peel them easily in the morning, or briefly blanch them in boiling water (less preferred). It is also not advisable to buy almonds with the brown skin already removed.

Eliyahu Shechter is an iridologist and natural therapist.