Almond (Prunus dulcis)
OriginThe kernel from the peach relative
Mandel, Pfirsich, Marille und Kirsche sind enge Verwandte - bei der Mandel isst man nur den Kern statt des Fruchtfleisches.
Wild almonds are bitter and poisonous. In Western Asia, several thousand years ago, a sweet variety without amygdalin arose through a single genetic mutation; humans selectively propagated these trees. Almonds were found in Tutankhamun's tomb, and in the Old Testament, Aaron's staff is depicted with almond blossoms.
Today, most of the world's almond harvest comes from California, where cultivation is controversial due to high water consumption and the need for pollination by millions of rented beehives. European almonds grow in Spain, Italy, and Greece. In the Palatinate region of Germany, almond trees blossom every spring, forming a pink ribbon along the wine route.
To useWhat the almond does for you
Almonds are particularly rich in Vitamin E (approximately 25 mg per 100 g), a fat-soluble antioxidant that protects cell membranes. It also contains monounsaturated fatty acids, protein (approximately 21 percent), and dietary fiber., magnesium, Calcium, riboflavin and polyphenols in brown skin.
A meta-analysis of controlled studies found that almonds lower total and LDL cholesterol without affecting HDL. They are very satiating and slow the rise in blood sugar after a meal. In the PREDIMED study, almonds were part of a daily nut mix that reduced the risk of cardiovascular events.
In contrast, supermarket almond milk usually contains only 2 to 7 percent almonds - it hardly offers the nutrients of the whole almond.
IngredientsThis is what's in the almond
Almonds consist of approximately 50 percent fat, predominantly oleic acid like olive oil, plus protein, fiber, Vitamin E (Alpha-tocopherol), magnesium, calcium, potassium, riboflavin, copper, and manganese. Brown skin contains flavonoids and phenolic acids.
bitter almonds Bitter almonds contain amygdalin, which the body converts into hydrogen cyanide. Even a few raw bitter almonds can be life-threatening for children, and several dozen for adults. Some of the hydrogen cyanide is destroyed during baking. Sweet almonds contain virtually no amygdalin.
Enhanced combinationsWhat makes the almond stronger
Almonds like roasting, honey, orange and vegetables - and the skin should stay on.
The brown skin contains the most polyphenols - prefer unpeeled almonds.
Vitamin E is fat-soluble and is well absorbed with food - sliced almonds over salad or broccoli.
Briefly roast in a dry pan - more aromatic and crispier.
Almond and orange cake, almond pastries with honey.
Almonds in porridge or almond butter on bread.
Almonds soaked overnight are softer and easier to chew.
What contradicts itselfIt's best to avoid these combinations.
Only use sparingly as a flavoring or bake in very small quantities - out of reach of children.
Almonds are a relevant allergen; cross-reactions with birch and stone fruit are possible.
Aflatoxins - throw them away.
Choking hazard - only use when ground or as a puree.
Approximately 600 kcal per 100 g - a handful a day.
Almonds contain a lot of oxalate.
In the kitchenWhere she belongs
- Roasted almondsWith a little salt and rosemary.
- Almond butterGrind roasted almonds in a blender for a long time.
- almond milkMix soaked almonds with water, then strain.
- Broccoli with almondsAlmond flakes fried in butter.
- Trout meunière with almondsThe classic.
- Almond and orange cakeMade with ground almonds, without flour.
- RomescoCatalan sauce made with peppers and almonds.
- marzipanAlmonds and powdered sugar.
- Ajo blancoCold Spanish almond and garlic soup.
- Roasted almondsCaramelized in sugar and cinnamon.
As a home remedySweet almond oil for dry skin
Almond oil care
- Use cold-pressed sweet almond oil (from a pharmacy or drugstore).
- After showering, massage a few drops onto slightly damp skin.
- Apply a thin layer to chapped hands in the evening and put on cotton gloves.
- For a baby massage, warm your hands with the oil and massage gently.
For dry, sensitive skin, chapped hands, baby massage, and as a base oil for homemade skincare products. Sweet almond oil is mild, absorbs well, and is one of the best-tolerated plant oils.
As needed. If there is a family history of nut allergies, consult a doctor before using on your baby. Do not use bitter almond oil – that is something different.
Ayurveda & TCMWhat the old systems say
Ayurveda
The almond (Vatada or BadamIn Ayurveda, almonds are considered sweet, heavy, oily, and warming – a tonic for the nerves, brain, and fertility. Traditionally, almonds are soaked overnight and eaten peeled because the skin is considered irritating.
Traditional Chinese Medicine
In der TCM wird die Mandel ähnlich wie der süße Marillenkern eingeordnet: süß und neutral, soll sie die Lunge befeuchten, Husten lindern und den Darm befeuchten. Der bittere Marillenkern (Ku Xing Ren) is, on the other hand, a dosed, toxic drug.
Warning noticesWhen you should be careful
Please note
- Bitter almonds: Contains amygdalin (cyanide) - do not eat raw, keep out of reach of children.
- Allergy: Almonds are a relevant allergen.
- Toddlers: Whole almonds pose a choking hazard.
- Oxalate: Use moderately if you have kidney stones.
- Marillenkerne: bittere Marillenkerne werden fälschlich als Krebsmittel verkauft - sie sind giftig und wirkungslos.
This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.
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SourcesWhat is this based on?
- Musa-Veloso K et al. The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomized controlled trials. Journal of Nutritional Science 2016; 5:e34.
- Barreca D et al. Almonds (Prunus dulcis Mill. DA Webb): a source of nutrients and health-promoting compounds. Nutrients 2020; 12(3): 672.
- Estruch R et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine 2018; 378(25): e34.
- Federal Institute for Risk Assessment: Bittere Marillenkerne und Bittermandeln - Blausäure. Consumer information.
- USDA FoodData Central: Nuts, almonds.
