Top 10 Health Benefits of Almonds

You can eat almonds as raw or roasted. You can also include them in sweet or salty dishes. They are also available as sliced, flaked, flaxseed, in the form of flour, oil, butter, or almond milk. Most people consider almonds crazy, and that’s how popular culture views them. However, botanically at least almonds are seeds. We can find almonds inside the almond fruit growing on almond trees (Prunus dulcis). Technically, almond fruit is a droop rather than a true nut (such as chestnuts).

Almonds are nutritional powerhouses. Nutritionally, almonds have an excellent reputation because of their provision of protein, healthy fats, fiber, vitamins, and minerals.

We now find almonds in places such as Iran, Saudi Arabia, Lebanon, Turkey, Syria, Jordan and Israel. The taste of almonds can range from sweet to bitter. Both are readily available in the market and can be purchased depending on your taste and cooking usage! Sweet almonds are edible, while those used to make bitter oil are commonly used to add flavor to food.

Whether we eat almonds as whole, chopped, or as almond butter, this deliciously satisfying nut really deserves a superfood status. Here are 10 benefits of research-supported almonds, and simple ways to incorporate them into food, breakfast, and treatment.

Some Must Known Fact About Almond:

One of the best superfoods, almonds, are full of protein and vitamin E.  It has also excellent amount of fiber, calcium, and iron. We set out to learn more about this healthy nut by visiting a family-run almond orchard in Arbuckle, California. This grows and harvests almonds for almond breezes. Test your knowledge by checking these interesting facts about almonds.

  • Almonds are basically the seeds of the almond trees. These seeds are edible and we call it almond nut.
  • The almond tree originally came from the Middle East. Then it entered to the Indian subcontinent and North Africa. Historians believe that almond was one of the earliest cultivated foods.
  • Bees are an important part of the development of almonds. A good crop depends on bees pollinating the trees during the highly blooming season. It means that almond growers are very careful to create the right environment to enrich bees.
  • Almonds have a long storage period and can be refrigerated for up to 2 years. We can store almonds for a long time because they are rich in vitamin E.
  • Almond flour is gluten-free and is healthy and tasty for baking.
  • Almond milk has a small number of calories. A cup of almond milk has only 30 calories, or about half the calories for a cow’s milk.

Top 10 Health Benefits of Almond:

1. Almond is highly enriched with vitamin E:

Almonds have a high amount of vitamin E and it is regarded as one of the best dietary sources of it.  Vitamin E is an essential nutrient that acts as an antioxidant inside the body. Among its various functions, vitamin E plays a role in reducing inflammation and oxidative damage. Per ounce (28 grams) serving of almonds provide 7.27 mg of vitamin E. This is equivalent to 48% of the daily need of us.

2. Control blood sugar Level:

According to research, almonds also help reduce the reactive increase in glucose and insulin levels after a meal. This modulation provides protection from dangerous spikes in blood sugar, which diabetic patients often suffer from large meals, or unexpectedly high levels of food. They help in regulating the absorption and processing of glucose, making the entire process much smoother, and subsequently safer.

3. Control blood Pressure:

Research published in the journal Circulation revealed that subjects with high cholesterol had significantly reduced risk factors associated with coronary heart disease along with blood pressure. The nutrients in almonds also balance the body according to its essential needs, which can prevent many deficiencies. Adequate amounts of vitamins and minerals are essential for a healthy lifestyle; If we neglect certain elements, it affects the entire body, resulting in anxiety, tension and increased blood pressure.

4. Almond Moisturizes the skin:

If you are suffering from dry, scaly skin, a cream or lotion, including almonds, the answer may be. Almonds provide healthy fats to help keep the skin soft. Almonds are also very effective for glowing skin. Because it gives your body a punch of vitamins A and E. Make your own almond oil by filling a small glass bottle with almond oil, then adding five drops of the essential oil of your choice. It will last for a year.

5. Regulate cholesterol Level:

Regular intake of almonds helps to increase high-density lipoprotein (also known as HDL cholesterol levels) and helps lower low-density lipoprotein (referred to as LDL cholesterol levels).. Almonds were found to reduce non-HDL cholesterol, LDL cholesterol and central fat, which are all important risk factors for cardio metabolic dysfunction. They maintained HDL cholesterol concentrations, a balance important for healthy cholesterol levels.

6. Almond Helps to Manage Weight:

Almonds are low in carbohydrates but high in protein. It has various healthy fats, and fiber. Eating almonds as a breakfast in the morning can make a person feel full for some time. People consumed 28 grams (173 calories) or 42 grams (259 calories). The extent to which participants had less hunger depended on the number of almonds they consumed. Feeling full can help people lose weight, as they will be less tempted to take more snacks.

7. Almonds add Shine to Dull Hair:

If the dry winter air has left you with brittle hair, access hair products with almond oil. It has healthy fatty acids, which help to strengthen hair and add texture. When you use hair products with almond oil, fat is absorbed into your hair, keeping each strand strong and shiny.

8. Almonds Have Anticancer Potential:

Almonds improve the movement of food through the colon, preventing build up and possibly subsequent cancer. The National Cancer Center has done extensive research on the link between high-fiber diets and low risk of colon cancer.

9. Almond Promotes Bone Health:

Almonds have excellent amount of calcium, magnesium, manganese and many other minerals. This includes copper, vitamin K, protein, and zinc. These all contribute to our bone health. Experts recommend almonds to get some of these nutrients for our bones.

10. Promote Brain Health:

Almonds are a rich source of many nutrients that help in human brain development and health. Almonds have long been considered as a vital nutrition for children. Children have shown that almonds, and almond oil, are nutritious for overall health and nervous system functioning. These dry fruits contain two important nutrients, riboflavin and L-carnitine, which are associated with increased brain activity, resulting in new neural pathways and decreased incidence of Alzheimer’s disease.

Nutrition: 100-gram Almond Contains:

Calories575 kcal
Carbohydrate21.7 g
 – Fiber12.2 g
 – Sugars3.9 g
Fat49.4 g
Protein21.2 g
Vitamin E36.2 mg
Vitamin B21.0 mg
Vitamin B33.4 mg
Vitamin B10.2 mg
Folate50.0 mcg
Vitamin B60.1 mg
Vitamin B50.5 mg
Vitamin A1.0 IU
Manganese2.3 mg
Magnesium268 mg
Copper1.0 mg
Phosphorus484 mg
Calcium264 mg
Iron3.7 mg
Zinc3.7 mg
Potassium705 mg
Selenium2.5 mcg
Sodium1.0 mg

Types of Almonds:

  • Bitter Almonds: These almonds contain a minor content of hydrogen cyanide and thus are prohibited from being sold at UASA. However, they are used to making various almond products such as almonds and almond extracts.
  • Ferralise: This type of almonds is thick and clean. They look very small and smooth. They get their fruits slowly.
  • Chinese Almonds: Like bitter almonds, they are mildly toxic even when raw. But these are not almonds but some apricot varieties of kernels that are grown only for their seeds.
  • Molar de Tarragona: These almonds are large and are widespread in their appearance. These almonds are regularly reaped in Spain.
  • Casa Nova: Even these types of almond flower take time. They are large in appearance and are too thick to touch.

Risks of Consuming Too Much Almonds:

We consider almonds as the healthiest snacks and are included in salads, baked foods and various other dishes. Roasted almonds, almond butter, almond oil or milk add a butter and creamy flavor and make the dish more delicious. Packed with amino acids, fiber, vitamins, minerals, we know almonds to promote good health. However, if you are eating too much almonds, you may experience some serious side effects, some of which are as follows.

  • Digestive problems: Almonds are a substantial source of fiber. A single almond can give your body an efficient amount of essential fiber. However, if you are already taking a fiber-rich diet, then more ingredients can give you flatulence, constipation, indigestion and stomach cramps.
  • Weight gain: Almonds are rich in fat, which can contribute to weight gain. Although it has low cholesterol levels, high consumption of almonds can cause you to gain extra weight because you will store extra calories.
  • Excess of Vitamin E: Vitamin E is essential for the healthy functioning of the body; however, vitamin E overdose can give you headache, dizziness, blurred vision and lethargy. Almonds are rich in vitamin E, so overeating can cause side effects.
  • Allergies: Your immune system may be allergic to certain foods when taken in excess. Therefore, overeating almonds can also cause you rashes, itching, redness and so on.
  • Increase toxins in the body: During chewing almonds there is often a bitter that contains hydrocyanic acid. This acid is bad for our health because it can slow down the activity of the nervous system and also cause breathing problems.

What’s the Best Way to Almonds:

Almonds can be consumed in many ways, including:

  • Drinking almond milk is a delicious drink that is an alternative to cow’s milk
  • Topping your yogurt or oatmeal with these healthy nuts gives them a crunch!
  • Grind them in delicious almond butter, add salt and bake them for a replacement for junk food
  • Include them in your protein or vegetable shake
  • Top a salad with these nuts
  • Crushed almonds also give a wonderful garnishing to many dishes
  • Sprinkle them over your pizza

Frequently Asked Questions about Almonds:

Q. Are almonds bad for cholesterol?

A. Almonds can lower cholesterol levels High levels of LDL lipoprotein in your blood – also known as “bad” cholesterol – are a well-known risk factor for heart disease. Your diet can have a major impact on LDL levels. We see almonds can reduce LDL.

Q. How many almonds should be eaten in a day?

A. They are rich in vitamin E, which is a powerful antioxidant. Eating 8-10 soaked almonds a day helps to add valuable nutrients to your daily diet.

Q. Is it okay to eat almonds daily?

A. Every ounce eaten daily was associated with a 3.5 percent reduction in risk of heart disease after ten years. We already know almonds to help with weight loss and satiety, help prevent diabetes, and potentially prevent arthritis, inhibit cancer-cell growth, and reduce Alzheimer’s risk. is.

Q. Why is almond milk bad for you?

A. Almond milk is a poor source of protein, fat and nutrients, which is important for the growth and development of the infant. Also, many processed varieties contain additives such as sugar, salt, flavor, gums, and carrageenan.

Q. Is almond good for the skin?

A. Almonds are rich in anti-oxidants and vitamins that nourish your skin and keep it soft and supple. Use the almonds to get rid of impurities and its oil to rejuvenate head and body massage.