Why did the almond become a symbol of luck and family protection?
Many nations have connected almonds with love, fertility, and a good life. The ancient Romans threw almonds at brides and grooms at weddings, believing this would bring health and long life. Swedes still hide one almond in a Christmas pudding – whoever finds it, according to tradition, has good luck all year. Almonds are also mentioned in the Bible as a tree of vigilance and protection. In folk tradition, it often appears as a tree of peace, under which a person should find inner calm and courage for new beginnings.
When we look at modern data, we understand why our ancestors were right: almonds contain an extremely high concentration of nutrients, which is why many nutritionists between 2020 and 2025 ranked them among the most perfect plant foods in the world.
What are almonds, really?
Almonds are stone fruits, related to peaches, apricots, and cherries. If you said almonds are cousins to peaches, you wouldn’t be far from the truth. They originate from Persia, where they have been cultivated for over 3000 years.
We know two main types of almonds:
- sweet almonds, which we eat,
- bitter almonds, which we don’t eat because they contain cyanide, a potent poison also found in apricot pits, and in larger amounts it is harmful to health.
In cosmetics, bitter almonds are very valued because their oil contains a lot of vitamin E, which the skin simply loves.
Why do we call almonds superfoods?
The word superfood is used for foods so full of good substances that they stand out among others. For almonds, this is absolutely true. Looking at research data from 2020 to 2024, we find some astonishing numbers:
- in 100 grams of almonds there are about 575 calories, which means they provide a lot of energy,
- they contain about 21 grams of protein, comparable to a small piece of meat,
- they contain about 49 grams of healthy fats that help the heart,
- they have 14 milligrams of vitamin E, more than 90% of an adult’s daily need,
- full of magnesium, a mineral that more than 30% of people in the West chronically lack.
- Add also vitamins B1, B2, B3, B5, B6, B9, vitamin K, and minerals such as calcium and phosphorus.
This means that just a handful of almonds, somewhere between 6 and 10 kernels, can replace a small meal. During the corona crisis in 2020, nutritionists often recommended almonds as a snack that stabilizes energy and soothes the stomach when we are under too much stress.
How almonds help the heart
The heart likes foods that:
- reduce bad fats in the blood,
- prevent clogging of the arteries,
- lower blood pressure,
- calm the body when it is tense.
Studies by the American Heart Association (2021, 2023, and 2024) have shown that:
- people who eat at least 20 grams of almonds daily lower their bad LDL cholesterol by 10 to 15%,
- regular consumption of almonds improves the elasticity of blood vessels in adults over 50 by up to 25%,
- just six weeks of daily consumption improves blood circulation similarly to moderate physical activity.
If you come across the word antioxidant, you should know these are substances that clean the body of waste caused by stress, improper diet, or polluted air. Vitamin E, which is abundant in almonds, is just such a cleaner.
Almonds and type 2 diabetes
In 2022, a large study in India on more than 4,000 people showed that regular almond consumption after 12 weeks:
- lowers blood sugar on average by 8%,
- improves insulin sensitivity – meaning the body uses sugar for energy more easily,
- reduces the feeling of hunger by almost 30%, which is useful for those trying to lose weight.
Our ancestors used to say that almonds calm abdominal heat – an old expression for the feeling when the body is overloaded with sugar or stress.
A miracle for digestion and gut flora
Almonds contain natural probiotics. This is a term for friendly bacteria that live in the gut and make sure everything functions as it should. If gut flora is not balanced, bloating, poor digestion, fatigue, and even bad mood can occur. In the period after the pandemic, researchers in 2021 discovered that as many as 60% of people had disrupted gut flora due to stress and poor eating habits.
Just a handful of almonds daily:
- improves digestion,
- reduces bloating,
- helps with regular bowel movements,
- strengthens the immune system (as much as 70% of the immune system is in the gut).
Why are almonds so important for women after 40?
The vitamin E in almonds is known as the vitamin of youth. In the skin, it helps produce collagen, which gives skin its firmness. As we age and this declines, wrinkles appear. A 2020 study showed that women who ate almonds for two months reduced visible facial wrinkles by 10%, and their skin was more elastic and brighter.
In traditional medicine, almond oil has also been used for centuries, gently massaged into the skin or scalp. It is said to revive the hair, something modern tests in 2024 have also confirmed. Almond oil reduces hair breakage by more than 60%.
Almond and brain – natural help against fatigue
In older people, the feeling of brain fog often appears – a problem where thoughts don’t flow smoothly. In 2023, researchers found that almonds can:
- improve memory by up to 20%,
- help with concentration,
- reduce fatigue by stabilizing blood sugar.
In the USA, since 2022, the popularity of so-called student snacks, where the main ingredient is a handful of almonds, has increased greatly. Many adults have adopted this snack for mental clarity as well.
Traditional medicine on almonds
Looking at old records, we see that almonds are mentioned for:
- headache (a handful of almonds and water, for relief),
- heartburn,
- painful joints (massage with almond oil),
- urinary tract infections (tea from almond skins).
How can almonds help us today
Instead of expensive dietary supplements, you can do something very simple every day: eat between 6 and 10 almonds. It won’t cost you much, but it will give your body:
- energy,
- better mood,
- less bloating,
- prettier skin,
- better concentration,
- less risk of heart diseases.
If you want to get the best effects, you can soak the almonds overnight. That way they become softer, easier to digest, and the body absorbs more nutrients from them.
When are almonds not suitable?
Most people can consume them without problems. Caution is advised if:
- you are allergic to nuts,
- you have trouble swallowing (due to the risk of choking),
- you eat too many almonds (more than 30 a day can cause digestive problems).
If you consume bitter almonds, be careful: 50 almonds can cause serious problems for a healthy adult, and for a child, just 5 to 10 are already dangerous.
What does modern science say?
- In 2020: it was confirmed that almonds reduce wrinkles and improve skin elasticity.
- In 2021: almonds demonstrably improve gut flora in 200 test subjects.
- In 2022: a large Indian study confirmed the effect of almonds on blood sugar in diabetics.
- In 2023: a memory study showed a 20% improvement after 6 weeks of consumption.
- In 2024: American cardiologists confirmed up to a 15% reduction in bad cholesterol.
- In 2025: almonds were announced as one of the three most nutritious plant foods in adult diets.
A small treasure for great good
It may seem incredible that something so simple, which you can buy in any store, could have so many benefits. But that’s the beauty of nature – the best medicine is often what we overlook. Still, almonds are not a miracle in a mystical sense, but they are an exceptional proof that a small piece of a plant can give us heart, energy, beauty, and peace. Maybe that’s why for thousands of years they have been a symbol of luck and love.
If you want to do something good for your health today, sometimes it’s enough to take a handful of almonds and chew them slowly …
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