Almonds

Also known asPrunus dulcis · 杏仁

Name: Almond (Prunus dulcis), the seed of the almond tree, which is a relative of the peach, plum and cherry, and is botanically a drupe seed rather than a true nut. Sweet almonds are the ones sold for eating. Bitter almonds are a different form that must not be eaten raw.

Description

The almond is native to Iran and the surrounding region of south-western Asia, and has been cultivated for thousands of years, spreading across the Mediterranean through ancient trade routes. It is mentioned in ancient Egyptian, Greek and biblical sources. California now produces the great majority of the world's almonds, with Spain, Australia and Iran also significant growers.

Almonds are eaten whole, blanched (skin removed), sliced, flaked or ground into flour and marzipan, and pressed into almond milk and butter. Bitter almonds contain a compound that releases cyanide, so the almonds sold in shops are the sweet variety, and bitter-almond flavouring is made with the poison removed.

Main nutrition value

Almonds are among the richest nut sources of vitamin E, and also provide calcium, magnesium, fibre, protein and healthy monounsaturated fat.

How best to be consumed

Almonds are versatile, eaten raw, roasted, soaked or ground.

1. Eat a small handful as a snack, with the skin on for more fibre.
2. Add sliced or flaked almonds to salads, porridge, yoghurt and baking.
3. Use ground almonds in cakes, biscuits and as a gluten-free flour.
4. Soak overnight if you find raw almonds hard to digest, then rinse.
5. Choose unsalted, plain almonds over sugar-coated or heavily salted ones.

Overconsumption could cause…

Almonds are healthy in sensible portions, with a few points to watch.

1. Weight gain from eating large handfuls, since nuts are very energy-dense.
2. Tree nut allergy, which can be severe, so anyone allergic to nuts must avoid them and check labels for cross-contact.
3. Cyanide poisoning from bitter almonds, which are not sold for eating, so never eat wild or imported bitter almonds raw.
4. Choking in young children, for whom whole nuts are not suitable.

GroupsTree NutsRose family (Rosaceae)High fibreLow sodiumRich in calciumRich in magnesiumRich in potassium

Made intoAlmond ButterAlmond Milk

Related foodsBlack WalnutsHazelnutsPistachiosBrazil NutsCashewsPine Nuts

Wikipedia — Almond, used for origin, naming and history: https://en.wikipedia.org/wiki/Almond