Almonds are known to be the richest source of nutrients amongst all the nuts as a results of that they have loads of benefits for health like cholesterol reduction, diabetes and cancer prevention and many more.. They can be eaten raw, roasted or used in deserts etc. Almonds are very rich in oil called almond oil that is extracted from almonds by pressure technique.Almonds can be sweet or bitter though the bitter almonds have hydrogen cyanide therefore, sweet almonds that are broader comparatively, are always the better to eat and use.
Nutritional value of Almonds:
Almond in itself is a rich source of Vitamin E i.e. per 100 g of almonds contains 26 mg of Vitamin E. Almonds are also rich in Vitamin B complex, minerals like copper, magnesium, potassium, manganese along with the other essential minerals and dietary fibres. Almonds also contain polyunsaturated and monosaturated fatty acids and some phytosterols like Beta -sitosterol, stigmasterol, sitostanol and campestanol. Almond nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals. These nuts are good for optimum health and wellness.
Health Benefits of Almonds
Almonds has loads of health benefits and due to it’s good medicinal and nutritive value even doctors would recommend to include almonds daily in your diet. As a rich source of Vitamin E, essential minerals almonds or almond oil is always good to take.
Let’s see what are health benefits of almonds, shall we?
1. Cholesterol Regulation
For the healthy cholesterol levels there should be a good balance between the HDLs (High density lipoproteins) and LDLs. When the LDLs level goes up it indicates that the bad cholesterol have gone up. Taking almonds daily helps regulating that balance as almonds have phytosterols like Beta -sitosterol, stigmasterol, sitostanol and campestanol that has the abilities to lower the cholesterol. Cholesterol regulation is the best health benefit of almonds when consumed daily.
2. Healthy Bones
Being a rich source in minerals like copper potassium, manganese, phosphorous etc almonds can give you stronger, healthy bones. It also prevents problems like osteoporosis that is more likely to trouble at the peak of the middle age.
3. Healthy heart
Not just that almonds health benefits are for keeping cholesterol levels in check. Almonds are also rich in Mono unsaturated fatty acids like palmitoleic acid, oliec acid that keep the heart healthy. Vitamin E and magnesium in almonds help reduce the risks of heart diseases and heart attacks by maintaining a healthy lipid profile.
I have been hearing this since childhood that eating almonds can make you intelligent and your brain works sharply. Well said! Almonds are very densely rich in essential minerals and vitamins like B complex and vitamin E. All of these are vital of the proper functioning and wellness of the brain, healthy body and strengthening the nervous system.
6. Protects the Arterial wall
Flavonoids in the almonds as well as the vitamin E which is a rich in almonds, both of these help protect the arterial walls and prevent their damage.
7. Prevents Heart attacks
Another health benefit of almond is to prevent heart attacks. Magnesium deficiency can lead to heart attack, free radical injury. When there is sufficient magnesium it improves a better flow of blood along with oxygen and nutrients throughout the body. Almonds are very rich in Magnesium due to which, daily intake of almonds lowers the chances of heart attack and keeps the heart healthy.
8. Enhances Immune system
Immunity of the body is actually a collective term for the overall body’s strength and wellness. Minerals and Vitamin E, present in almonds are powerful antioxidants, that prevent and protect the mucus membranes and skin from the harmful oxygen free radicals that can cause chronic diseases, thus immunity and strength of body enhances manifolds.
9. Anti inflammatory
Polyunsaturated fatty acids like linoleic and linolenic acids are two of the essential fatty acids which the body cannot synthesize. These fatty acids are required for the body’s biological processes and are used as the fuel for the body. They both are anti inflammatory and hence good for the entire body and its functioning.
10. Blood Pressure Regulation
Sodium and potassium both influences the blood pressure. Almonds are rich in potassium and very low in Sodium only 0.2 mg of sodium whereas potassium is 162mg, therefore it benefits you by maintaining normal blood pressure and the functioning of the healthy heart, it protects against high blood pressure and atherosclerosis. Hence, regulates the blood pressure. It lowers the blood pressure for a healthy body, overall functioning and good results in related problems like, stress, anxiety etc. This is undoubtedly a wonderful health benefit of almonds.
11. Diabetes Prevention
Almonds lowers the increase in blood sugar levels after the meals, therefore protects and prevents from diabetes and as a powerful antioxidant eliminates the free radicals. Daily intake of almonds helps prevents diabetes.
12. Cancer Prevention
Almonds have high dietary fibers due to which it prevents the colon cancer as the foods passes on smoothly through the color and the movement is of digested food is continuous. It is highly beneficial in colon cancer prevention.
13. Energy and Metabolism
Almonds are a good source of copper, manganese and Riboflavin, all of which are responsible for energy production and the overall functioning of the body. Almonds are also a great source of vital minerals such as potassium, magnesium, calcium, selenium, manganese, iron and zinc, copper many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Altogether, these vitamins work as co-factors for enzymes for body processes functioning.
14. Good in Celic disease
Almonds are free of gluten, and therefore, are one of the popular ingredients in the preparation of gluten-free food formulas. Such preparations are, in fact, healthy alternatives in people with wheat food allergy and celic disease.
15. Prevents Gallstones
Benefits of almonds don’t stop here. Almonds also help prevent gallstones. Daily dose of almonds helps keep a check on the gallstones formation.
16. As a weight Loss Food item
You might be thinking that the almonds due to their high calorie intake can make you fat and will not aid in weight loss however, it isn’t the case. Studies show that taking almonds in the diet daily promotes the intake of healthy monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein, vitamin E, copper and magnesium noticeably while on the other hand, intake of trans fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased.
All these facts make almonds a wonderful product to use and have. With its numerous health, skin and hair benefits almonds they are a must to include in your diet.