Foods containing Vitamin D: – In any supermarket you can find products that contain vitamin D. But, in truth, there are very few products in which it is in its pure form, without the addition of chemicals and flavors.
Typically, vitamin D enters the human body in the form of the synthesis of solar energy through the skin. But in the modern world, where many people spend endless hours indoors, exposure to sunlight, unfortunately, is becoming limited.
And this fact can be the main cause of many diseases, including depression. After all, without warm, bright rays, the world is dimming and the mood is falling.
Some people who follow a natural vegetarian diet mostly consume vitamin D3 or the famous Japanese shiitake mushrooms. Besides, vegetarians are required to receive a daily charge of sunlight.
Based on this, the question arises – what foods contain vitamin D in its purest form? The following is a list of these products, and it is recommended for those who are on a lean or vegetarian diet. Undoubtedly, their consumption is very good for health.
List of 20 Healthy Foods Containing Vitamin D
#1 Fish and Fish Oil:-
One of the foods of animal origin that everyone feels healthy is fatty fish, such as salmon. It provides a large amount of protein, about 18%, vitamins, especially group B, A and D. And minerals, such as the important and sometimes scarce in our iodine diet.
Thus, taking salmon will affect not only on our cardiovascular health. But also on the eye, the maintenance of our bones and the functioning of the thyroid, among others.
Like eggs, salmon meets the ideal magic combination for weight loss: it satisfies a lot but makes you fat. If salmon doesn’t convince you, you can try tuna. With the amount of 80 grams of bluefin or white tuna, we cover half of the needs of vitamin D.
Also, it is perfect for a weight loss diet, since it is low in calories, high in protein and has low fat. It is popular with bodybuilders and models for the rapid evolution of muscles.
Likewise, People who can tolerate the strong and not very pleasant taste and smell of fish oil are lucky. Because fish oil is very rich in vitamin D compared to other sources. It is also filled with omega 3 fatty acids. Including fish oil in your regular daily diet will have a good effect on and strengthen bones.
Due to its high Vitamin D content, fish oil has been proven to fight osteoporosis in adults, improves brain function and optimizes the function of the nervous system.
Eggs are another tasty and nutritious source containing small amounts of vitamin D. The daily consumption of one egg will be approximately 10% of the required amount. The best thing is undoubtedly to eat homemade eggs, and not those that undergo various processing at the poultry farm. Vitamin D high concentration is found in the yolk – 0.042 mg in one. Also, they have omega 3, and vitamins A, E, and B12.
Also minerals such as selenium. To the obvious benefits for health was added the price of them, affordable to almost all pockets. And the protein contribution they provide, which is a valuable contribution to muscle strength as a source of energy and also promotes the feeling of satiety.They provide sustained energy because they do not cause an increase in blood sugar or insulin levels.
And as for muscle strength, its intake influences mass and function in people of all ages. A single egg provides more than six grams of protein (13% of the recommended amount), which can help people strengthen and preserve their muscle mass at least prevent their loss in the elderly.
But you shouldn’t start the day every day with an omelet or scrambled eggs. One egg contains about 200 mg of cholesterol. It can be consumed no more than 300 mg per day without harm to health.
#3 Soy milk:-
Since vitamin D is found almost exclusively in animal products, vegetarians and vegans are at particular risk of making a shortage of this substance. For this reason, plant-based milk substitutes, such as soy milk, are also often fortified with vitamin D and other vitamins and minerals. And it’s not just that: fortified milk has a high content of vitamin D (0.127 mg in one cup), vitamin C and iron.
But still, the amount of these vitamins and elements may vary depending on the manufacturer. Soy milk, lacking cholesterol, is beneficial for the heart and the circulatory system. It can help prevent osteoporosis, by providing calcium bone, although this is not the only important factor. Osteoporosis also depends on the organic matrix of the bone, but soy milk helps prevent this pathology.
It is an optimal product for people who are allergic to cow’s milk proteins and for lactose intolerant. The main disadvantage that soy milk can have is an allergy to soy protein. It can cause an allergenic phenomenon accompanied by hives and swelling of the glottis. The reaction will depend on the allergic sensitivity of the affected person.
Soy milk can be a substitute for people allergic to milk proteins or lactose intolerant. Although in these latter cases it is recommended to ingest lactose-free cow’s milk. Also, the idea that soy milk helps you lose weight is a myth. According to experts, it does not help although it can be included in a slimming diet, just like semi-skimmed cow’s milk.
Like other types of fish, sardines contain a lot of omega-3 fatty acid, which plays a huge role in the work of our body. From the formation of cell membranes to the formation of energy. Sardines contain calcium, potassium, iron, and other vitamins and elements. Vitamin D is abundant in these small fish – it contains 0.508 mg per 100 grams.
For this reason, it is advisable to consume sardines and other blue fish in cardiovascular diseases. Its protein content is also high. They are involved in numerous processes of great importance such as the formation of red blood cells, the synthesis of genetic material, the production of sex hormones, etc. It contributes to the maintenance, growth, and repair of mucous membranes, skin and other body tissues.
It favors resistance against infections and is necessary for the development of the nervous system and night vision. It is also involved in bone growth, in the production of enzymes in the liver and sex and adrenal hormones.
On the other hand, vitamin D favors the absorption of calcium and its fixation to the bone and regulates the level of calcium in the blood. Sardine contains phosphorus, magnesium, potassium, iron, zinc, and iodine.
Phosphorus is present in bones and teeth, intervenes in the nervous system and muscular activity. And participates in processes of obtaining energy. Magnesium is related to the functioning of the intestine, nerves, and muscles, and is also part of bones and teeth, improves immunity and has a mild laxative effect.
Iron is necessary for the formation of hemoglobin, a protein that carries oxygen from the lungs to all cells. And its adequate contribution prevents iron deficiency anemia. As for the iodine content of the sardine, it is significant, although it is more abundant in other fish species.
#5 Whole Grain Porridge:-
These cereals can be a great way to start your day with healthy foods. As they contain 332 IU of vitamin D per 100 grams or 100 IU per ¾ cup (30 grams). They also contain fiber, protein, and vitamin C.
They give us the energy that our body needs to face the day strongly thanks to its high carbohydrate content. Also, its consumption is related to weight loss.
This is because it has a satiating effect that will keep us satiated for longer. Provides calcium and phosphorus for better bone and muscle health. It is important to the source of energy. It has slimming properties because its satiating power will keep you satiated for a longer time preventing you from pecking between meals.
It helps to gain muscle mass. It is a source of essential vitamins, minerals, and amino acids. It is rich in Omega 6 fatty acids that contribute to lower blood sugar levels. It has Antioxidant properties. It favors the formation of new tissues. It can help prevent certain types of cancer such as ovarian, endometrial or prostate.
Tofu contains 154 IU of vitamin D in 100 grams or 123 IU in 79 grams. In addition to vitamin D, Tofu is a food that contains 8.08 grams of protein, 3.30 grams of carbohydrates, 4.78 grams of fat. And 3.30 grams of sugar per 100 grams, contributing 89.10 calories to the diet. Among its nutrients are also vitamins K, B3, A, and B9. Regular consumption of Tofu helps to slow down the aging process.
It helps maintain the elasticity of our skin and tones the facial muscles thus preventing the appearance of wrinkles. It is said that making a tofu paste and applying it to the face also helps to nourish the skin. Regular consumption of Tofu helps reduce the risk of heart disease. It can reduce the levels of low-density lipoprotein or bad cholesterol in your body which in turn contributes to cardiovascular health.
Because Tofu is a good source of selenium – a necessary mineral for the proper functioning of the antioxidant system. Thus protecting various cancers, especially breast and colon cancer (in women) and prostate cancer (in men). With a high calcium content, tofu promotes healthy teeth and bones. It also helps prevent rheumatoid arthritis and other bone diseases and reduces bone loss during menopause.
According to studies, regular consumption of Tofu helps to reduce risks of age-related brain diseases. Other evidence shows that its consumption also helps reduce liver damage and liver disease. It also helps prevent kidney disease, especially in people with type 2 diabetes, by reducing the amount of protein excreted in the urine.
In addition to fortified foods, mushrooms are the only plant source of vitamin D.Eating mushrooms that contain vitamin D2 can be as effective in increasing. And maintaining vitamin D (25-hydroxyvitamin D) levels as ingesting vitamin D2 or vitamin D3 supplements.
Mushrooms can form this vitamin when exposed to UV light of the sun. However, mushrooms produce vitamin D2, while animals produce vitamin D3. Vitamin D2 helps increase blood levels of vitamin D.
One serving contains about 18 percent of the daily intake, so you won’t be able to limit yourself to them. But it’s worth adding mushrooms to some dishes. Ingesting mushrooms containing vitamin D2 was as effective in raising and maintaining the vitamin D status of a healthy adult.
As ingesting a supplement containing both vitamin D2 and vitamin D3.Adequate amounts help the body maintain bone density, reduce the risk of fracture, osteomalacia, osteoarthritis, and osteoporosis.
It also plays a fundamental role in modulating the immune system to help fight infections. Such as influenza and reduces the risk of many common diseases such as cancer, cardiovascular diseases, depression, and diabetes.
The intake of mushrooms that have been exposed to ultraviolet light. And contain vitamin D2 are a good source of vitamin D and can improve the status of vitamin D in healthy adults.
Milk is one of the best ways to get vitamin D several times during the day, since you probably won’t eat salmon in the morning, at noon and night. Also, it will provide you with a good dose of calcium, a mineral that our body does not generate. It is through the diet and its mobilization from the bones as it reaches our body.
So a permanent intake of calcium-rich foods is important for skeletal health and to prevent disease. It is the best vehicle to take calcium and promote its absorption: our body absorbs 32% of the calcium contained in milk. The positive effects of this food are also the proteins and vitamin K that contribute to the body.
#9 Cheddar Cheese:-
Among foods rich in vitamin D, cheddar cheese is the least suitable. Because it is very greasy and contains 404 calories per 100 grams. However, it has a lot of vitamin A, D, B vitamins, calcium, protein and other minerals essential to the body. Cheddar cheese, however, supplements your diet when it comes to vitamin D. Each 100g has 0.6 mcg of the nutrient.
However, with the industrial process, it inevitably loses some of its properties, as with those tubes ready for snack use. Therefore, prefer those that have gone through the shortest process of industrialization, such as artisanal cheddar cheese, sold in rotisseries. Together with tuna, which is also a source of vitamin, in a sesame bread yields a delicious natural sandwich.
Bread’s best friend, butter is one of the options for improving your daily vitamin D intake. 100g of butter has 1.5 mcg. But beware: the much-loved bread on the plate is not the healthiest way to prepare since when heated, the fats become saturated. The warming up process also compromises the vitamins. Therefore, prefer to eat it fresh, along with brown bread, as the fibers improve the absorption of nutrients.
The vitamin content depends on the animal’s diet and the season, especially in the case of vitamin A. In summer, for example, butter is richer in vitamin A than in winter. Among its minerals, calcium stands out, although its content is much lower than that of milk and other dairy products. The proteins and carbohydrates are present in small amounts, in no case exceed 1%.
The rest is water, with a maximum content of 16%, in which proteins, carbohydrates (lactose ), lactic acid, mineral salts. And vitamins of group B will be dissolved, the latter in small quantities. The fatty acids from milk give the butter part of that flavor and aroma so particular.
And some, such as lauric acid and myristic acid, facilitate its extensibility and greasiness. Among its fatty acids, the presence of butyric acid stands out, which is only found in milk. And is easily altered in case of thickening causing a characteristic sour and spicy taste.
Besides being a delight, yogurt gives that little force in daily vitamin D intake – the skimmed version counts 0.1 mcg every 100g. It goes very well with fruits, salad dressings or whole-grain vitamins (such as sesame and oats). The preparation of cakes and pies with yogurt should be avoided. Since the caloric value of the cake is higher than other preparations such as those already mentioned.
Being a nutrient-rich food and a fermented dairy product, yogurt helps meet the daily intake recommendations of macronutrients. And micronutrients and reduce possible health risks in vulnerable groups. Yogurt is a rich source of calcium and other minerals, such as magnesium, potassium, and zinc. It is also low in sodium.
People who consume yogurt generally have a better calcium intake than people who do not consume it. Yogurt is an excellent source of high-quality proteins, serum proteins. And casein, which can produce a reduction in appetite and contribute to the growth of muscles and bones.
Yogurt has a concentration of conjugated linoleic acids greater than that of milk. Several studies have indicated that conjugated linoleic acids have immunostimulant and anticancer properties.
Adults who consume yogurt tend to have healthier lifestyles, are more likely to remain physically active. And are less likely to be smokers than people who do not consume yogurt. The consumption of yogurt could also intervene in the control of body weight.
And energy homeostasis, since cohort analyzes have shown that people who consume yogurt regularly gain less weight over time than people who don’t consume it.
Pork, as it is relatively widely consumed, can also be an alternative to supplementing the vitamin D supply. One 100g serving contains approximately 93 IU. Pork contains protein, necessary for growth and development (childhood and adolescence), maintenance (adulthood) and repair (old age) of body tissues.
Pork meat contains thiamine which is a vitamin that is involved in carbohydrate metabolism and plays an indispensable role in the functioning of the nervous system.
Pork is a source of potassium that favors muscle contraction and relaxation, including the heart. Pork contains minerals such as easily absorbed iron or heme iron (present in warm-blooded animals and fish, which is most used).
Zinc, phosphorus, sodium, and potassium. Highlights its contribution of vitamins of group B, especially vitamin B1 or thiamine. It contains between 8 and 10 times more thiamine than the rest of the meats. This vitamin fulfills very important functions in the body. It stimulates the metabolism and intervenes in the proper functioning of the nervous system.
Likewise, pork is richer in biotin, pantothenic acid, riboflavin and pyridoxine than other meats, and vitamin B12 is also present in it. The proportion of mono and polyunsaturated fatty acids is higher than in beef and lamb fat, but less than in chicken. Therefore, the greater the presence of this type of fat compensates for the harmful effects of saturated fat and cholesterol.
Although its composition is healthier than that of other red meats, the amount of total fat is much higher than that of other meats. Today it is known that pork is the most parasitized meat. Therefore, care must be taken in cooking and handling to prevent parasitic diseases such as trichinosis, toxoplasmosis, and cysticercosis.
Traditionally it has been said that avocado is a good source of vitamin D. When you do not want to resort to animal products in vegetarian or vegan diets, you can eat avocado. The composition of avocado makes it an extraordinary food that has more followers every day.
The most curiously nutritional thing about avocado is that being a fresh fruit its main component is not carbohydrates, but fats, which constitute 23% of its weight.
And the best part is that they are fats of the healthiest type: monounsaturated, like those of olive oil. It protects the cell membrane and its nucleus, which can prevent the development of degenerative diseases such as cancer.
About 100 g of an avocado provides 25% of what is needed per day. They also provide 22% of the daily needs of vitamin C, some provitamin A. And a variety of minerals (potassium, calcium, magnesium, phosphorus, iron, copper and zinc).
Due to the creaminess of the pulp that gives it its richness in fat. The avocado spreads easily, which makes it a healthy vegetable butter, an excellent alternative to industrial margarine.
Avocado not only lacks cholesterol but tends to reduce it if it is elevated. Therefore, its consumption is adequate to prevent the appearance of problems such as atherosclerosis (lack of flexibility of the arterial walls).
Or coronary diseases (angina pectoris or myocardial infarction).Due to its richness in fatty acids, magnesium and vitamins of group B.Avocado is an excellent food regulator of the nervous system, so it is especially indicated in situations of both physical and mental stress.
Recent research highlights its richness in the carotenoid lutein, whose protective effect of vision reduces the risk of developing cataracts. It is also a skin friend. With the pulp, masks are prepared that help prevents wrinkles and treat dermatitis or even burns.
#14 Orange Juice:-
The most common is to associate orange juice with the consumption of vitamin C since it contains it naturally. But most of the juices sold are now fortified with vitamins and minerals. A glass of fortified orange juice can provide 17% of the recommended daily amount of vitamin D. Adding fortified orange juice to breakfast coffee is another variant to add to our daily routine.
Orange is very beneficial for cardiovascular diseases, heart disease, inflammation, and cancer prevention. It promotes healing and strengthens the body’s immune system. It also contains calcium, magnesium, beta carotene, folic acid, phosphorus, potassium, copper, zinc, malic, oxalic, tartaric and citric acids.
The orange also contains a large contribution of fiber, which is found in the fruit in the form of pectin, the fiber found in the white rind of the orange. Fiber improves intestinal transit, prevents constipation and cleanses the intestinal tract. Fiber has a satiating effect so it is beneficial for dieters, and prevents the absorption of fat and cholesterol.
It contains citric acid that is cleansing, analgesic, facilitates the digestion of food, relieves stomach pain, eliminates waste from the body. And stimulates the functions of the pancreas and liver. Other acids that orange contains are malic acid, oxalic acid, and tartaric acid.
A large amount of hesperidin that orange contains helps stop inflammation of the body. Eating oranges during the winter helps the body to protect itself from colds.
Orange is rich in Vitamin P, an element that helps in strengthening the body’s blood vessels. It contains Vitamin B group, which provides the body with essential nutrients for the nervous system. By containing so much Vitamin, the orange increases the cellular vitality of the body and sets in motion the majority of body functions.
This process helps to rejuvenate the body’s cells. The calcium intake of oranges favors the formation of teeth and bones. Eating oranges daily helps fight poor circulation, this makes the body is protected from getting heart attacks.
#15 Dark chocolate:-
It contains about 5 μg of vitamin D per 100g. For an optimal vitamin D content, choose dark chocolate composed of at least 40% cocoa. It also contains phosphorus, magnesium, iron, potassium, calcium, zinc, copper, manganese, vitamins A, B1, B2, B3, C, E, pantothenic acid, thiamine. And riboflavin, caffeine, theobromine and tannins, natural antioxidants, etc.
100 grams of dark chocolate provides a series of minerals that represent a percentage of the recommended daily amount: 20% Iron, 33% Magnesium, 27% Potassium, 30% Phosphorus, 25% Copper and 13% Calcium. Drinking dark chocolate, being among foods rich in fiber, helps promote intestinal transit. Including foods with fiber in the diet, such as this food, also helps control obesity.
It is also recommended to improve glycemic control in people with diabetes, reduce cholesterol and prevent colon cancer. Due to its high amount of calories, this food is not recommended to take if you want to maintain your weight or if you are following a diet to lose weight.
Dark chocolate has a significant amount of organic components that are biologically active, acting as antioxidants, particularly flavonoids. It also contains a large number of biologically active components that act as antioxidants.
These include polyphenols, flavonoids, catechins, among others. Chocolate can normalize serotonin levels in our brain. This, which seems complex, is quite simple.
Serotonin is a neurotransmitter (communicating office between neurons) and its levels must be within a certain range. When serotonin is low in the interneuronal space, depression appears. Additionally, cocoa can significantly improve cognitive functions in elderly people with mental impairment.
#16 Cod liver oil:-
Among the foods rich in vitamin D we find cod liver oil. This oil is obtained from the liver of cod, which is refined to be taken as a food supplement. Cod liver oil is very caloric and contains a high content of fat-soluble vitamins, iodine, and omega-3 essential fatty acids.
If you don’t like fish, taking cod liver oil can be a good way to get certain nutrients that are difficult to obtain from other foods. In a teaspoon of cod liver oil, equal to about 5 ml, are contained 450 IU of vitamin D.
This supplement has been used for many years to prevent and treat vitamin deficiency in children. Cod liver oil is also a fantastic source of vitamin A and in a cucchianino, it contains about 90% of the daily requirement.
Therefore, it is better to be careful with cod liver oil and not take more than you need. Cod liver oil also contains many omega-3 fatty acids, lacking in many people. Cod liver oil contains 450 ml of vitamin D in 5 ml.
Shrimps are a popular type of shellfish. Yet, unlike most seafood source of vitamin D, shrimp have a very low-fat content. Despite this, they contain a good amount of vitamin D, about 152 IU per serving, equal to 38% of the daily requirement. They also contain omega-3 fatty acids, albeit in a lower amount than many other vitamin D-rich foods.
Furthermore, the prawns contain about 152 mg of cholesterol per serving, which is a rather significant amount. However, this should not be a cause for concern. Many recent studies have shown that dietary cholesterol intake does not have a great effect on blood cholesterol levels.The 2015 dietary guidelines have also removed the upper limit for cholesterol intake, stating that excessive cholesterol consumption is not a problem.
Its nutritional contribution is important for health. Iodine participates in the proper functioning of the thyroid, nervous and muscular tissue, collaborates with the metabolism of other nutrients.
Shrimp proteins are of high biological value and do not provide fat. For strong teeth and bones, what vitamin D needs. Shrimp is a very good choice since it has very high levels of this essential vitamin.
Like other seafood, shrimp is heavily loaded with omega-3 fatty acids, which is a very potent ally against heart-related diseases. Along with problems in the cardiovascular system.
For proper brain function and good maturation of cells in the body, shrimp is very good because it has a large number of B vitamins. Cancer and other degenerative diseases can be kept at bay with shrimp. As it is loaded with selenium, a trace element that is required by the body.
#18 Large dark leaf vegetables:-
Vitamin D, although in small quantities, is found mainly in large, dark-leaved vegetables. And, in particular, in beets and chicory, but also broccoli and curly kale, also known as black cabbage or kale.
To fill up on all the nutrients that these vegetables are rich, it is worth eating them raw, although vitamin D resists heat. Kale is a dark green leafy vegetable (sometimes with purple). It is full of nutrients and flavor.
Kale belongs to the same family as broccoli, wild cabbage (cabbage), cabbage and cauliflower. All these vegetables are full of vitamins and minerals. Kale has become popular as one of the tastiest and healthiest vegetables you can eat.
Its succulent flavor can be enjoyed in many ways. Kale is rich in calcium, potassium and has a good amount of fiber to help maintain your regular bowel movements.
It contains antioxidants that help prevent cell damage and may also help protect against cancer. You can also rely on kale and its nutrients to help support your eye health, your immune system, and your heart. Kale is substantial and low in calories. So your consumption can help you maintain a healthy weight.
Two cups (500 milliliters, mL) of raw kale have approximately 1 gram (g) of fiber and 1 g of protein, for only 16 calories. Kale is available year-round in the vegetable section of supermarkets.
You will find it close to broccoli and other dark green vegetables. It can come in bundles of long and rigid leaves, tender leaves and buds. The leaves can be flat or curly. Avoid cabbages that are withered or yellowish. Kale is kept fresh in the refrigerator for 5 to 7 days.
Like eggs, chicken also contributes 2 µg of vitamin D per 100g. It is not at all the same amounts found in fish, but if you do not eat fish, chicken can be a good alternative. Chicken is one of the most popular varieties of homemade meat. Perhaps the most popular one. On the planet, for each person at the same time, about 3-4 individuals of chicken are accounted for.
And this figure is constantly growing, because, in connection with the rise in the price of pork, beef, and mutton, the demand for cheap poultry meat is constantly growing. On the planet, there are dozens of breeds of domesticated chicken, which differ in protein and fat in the meat.
Also, there are breeds bred for long-term production of eggs, while others are purely meat. Also, do not forget that most of the chickens that you see in modern stores are boiler rooms that are quickly fed with virtually no movement. The chicken meat contains good fats related to the cardioprotective role in our health.
So its high digestibility and consumption are advisable for people of all ages. We take a small chicken breast fillet, we will be contributing 30% of our daily protein needs to the body. And only 5% of the kilocalories of a standard diet.
Since chicken meat is characterized by its low caloric intake (less than 10 grams of fat per 100 grams of food). And, consequently, lower cholesterol, which is why its consumption suitable for people with hypertension, high total cholesterol, and high triglyceride levels.
The almond, almond fruit, contains proteins, vitamins, calcium, iron, phosphorus, potassium, magnesium, and zinc. Therefore, it is a complete food with healthy properties. Almonds are usually classified as nuts, although, from classification, it is a stone fruit. The chemical composition of almonds is rich in a variety of valuable elements.
Nuts contain a large number of monounsaturated fats, which help lower cholesterol. Almonds also include B vitamins, carotene, vitamin E, vitamin D, antioxidants, organic acids, and riboflavin.
Fruits contain phosphorus, calcium, magnesium, and calcium. Almonds have an optimal balance of protein and carbohydrates, which makes it a valuable product for the treatment and prevention of many diseases.
The largest amount of nutrients is contained in the shell and the pulp closer to the shell, so it is recommended to use the nut with the skin. The composition of almonds promotes rapid growth, cell renewal, strengthening bones and joints, removing sand from the kidneys, relieves inflammation, and eliminates edema of cardiac origin. Due to its high phosphorus content, regular consumption of nuts helps to improve brain activity.
Almonds help with migraines, insomnia, fatigue, nervous disorders, depression. Almond oil, extracted from fruits, has excellent healing and cosmetic properties. Based on it, creams, masks, serums, and other various cosmetic products are produced. The recommended daily norm of almonds is 30-50 grams per day since you should not forget about the high-calorie content of this product.
It is not recommended to eat an unripe nut, as its fruits contain cyanides, which can provoke poisoning. It is also better not to use bitter almonds in raw form due to the content of hydrocyanic acid in it.
Such nuts are used to produce almond oil. Almonds are consumed fried, used to make a variety of confectionery, sweets, added to cakes and chocolate, make liquors and other alcoholic beverages.
Due to the bitter tart aroma, almonds are used to flavor tea, coffee, and tobacco. Almond oil also has many medicinal properties – it is used to treat cough, pneumonia, tachycardia, otitis media, stomatitis, and asthma.
In some cases, almonds can cause allergies. If a person is severely obese, eating almonds should be limited because of their high-calorie content.
With almonds, you need to be careful with hypertension. The greatest harm from these nuts can be obtained by eating unripe fruits. They contain cyanides that can cause poisoning. In bitter raw almonds, there is hydrocyanic acid, also poisonous to humans. Such almonds are used mainly for oil production.