Almonds are hailed for centuries as the wonder nut for its nutritional and medicinal values. Almonds are the edible seeds of the fruit from the almond tree native to the Middle East, the Indian subcontinent and North Africa. Today, almonds are considered as the best “superfood” owing to its unbelievable nutrient profile.
Almonds are eaten raw or roasted but many people add crushed almonds as a wonderful garnish for a number of dishes. They are high in healthy monounsaturated fats, fiber, protein, vitamin E, calcium, phosphorous, iron, magnesium and various important nutrients. The health benefits of almonds are extensive, just eat four almonds daily and keep diseases at bay.
Health benefits of Almonds
Almonds are the true nuts packed with endless health benefits for the mankind. Below are the array of amazing health benefits of almonds.
Improves brain power
You will be astonished to know that almonds contain the vital nutrients that boost brain activity. The essential nutrients aid in cognitive function and neurological activity. Young children must eat almonds as the nutrients help in the growth of the brain cells. The credit goes to the riboflavin and L-carnitine the two significant brain nutrients found in the almonds. Eating almonds regularly will help prevent brain disorders including dementia and Alzheimer’s disease. Ayurveda recommends consuming four soaked almonds daily in the morning to boost your brain.
Lowers bad cholesterol
Research revealed that eating a handful of almonds every day can reduce low-density lipoproteins (LDL) bad cholesterol. Thanks to the monounsaturated fats and polyunsaturated fats, which facilitate in lowering the LDL (bad) cholesterol. Including almonds in your eating regime can help to increase the high-density lipoproteins (HDL) good cholesterol levels.
Reduces the risk of heart attack
Almonds are packed with monounsaturated fats, potassium, vitamin E, magnesium and proteins which are essential for a healthy heart. Almond-enrich diets prevent cardiovascular diseases and reduce the risk heart attacks. The antioxidant flavonoids work with vitamin E which reduces artery damage and inflammation.
The key nutrients including arginine, copper, manganese, and calcium protect against the plaque buildup in the artery walls. Almonds nutritional benefits reduce bad cholesterol levels, high blood pressure, and obesity which are the major risk factors for heart attack.
Helps weight loss
Studies show that people eating almonds regularly were able to maintain their ideal weight whereas people who never consumed almond had weight increase and fluctuations. This is because of the monounsaturated fat and dietary fibers satisfy your appetite and make you feel full.
Almond rich diet can assist obese people to shed their excess diet and prevent them from overeating. Almonds also maintain a healthy metabolism which helps in weight loss and the general health of the body through the elimination of toxins. If you are conscious to lose your weight, then you should try almonds for sure.
Strengthens bones and teeth
Almond strengthens your musculoskeletal system and dental health. Almonds are great sources of minerals & vitamins and the micronutrients calcium, magnesium and phosphorus are definitely counted among them. These nutrients are crucial for building strong bones and teeth. They also improve bone mineral density and strength the skeletal system. Include almond daily in your diet to prevent dental caries, bone fractures and the onset of osteoporosis.
Prevents birth defect
Almonds contain folic acid, which is proven vitamin to prevent birth defects. Folic acid prevents neural tube defects (NTDs) the certain birth defects of the brain and spinal cord. This why pregnant women are advised to get enough folic acid intake daily.
Folic acid is essential for non-pregnant women also as our body makes new cells and tissues every day- hair, skin, nails, blood, and others. These new cells require folic acid for cell growth and tissue configuration. Folic acid keeps both the mother and baby healthy. Start eating almonds and get the adequate amount of folic acid for your body.
Almonds are low in glycemic index(GI). They have the ability to prevent the spikes in blood sugar after a meal. Almonds are a rich source of MUFAs (a monounsaturated fatty acid) which slows the release of glucose(sugar) into the bloodstream. They are noted to manage the blood sugar levels and prevents insulin resistance. The almond nutrients also reduce oxidative stress and unhealthy body weight the common diabetes risk factors.
Studies conducted by the national cancer institute revealed that consumption of nuts which are high in fiber lowers the risk of colon, prostate and breast cancers. Owing to the high fiber content almonds can be listed under the food that prevents cancer. Almonds contain tocopherols(vitamin E) with antioxidant functions that fight free radical damage and oxidative stress that is linked to cancer. Almonds are also rich in flavonoids and phytochemicals which control the progression of malignant cells.
Interesting facts about Almonds
- Almonds are among the lowest-calorie nuts.
- Almonds are the best when used raw or dry roasted.
- They are 100% reliant on wild bees and honey bees for crop pollination – No bees, no almonds.
- Almonds help to slow absorption of sugar and carbs.
- India is a country where almonds are considered as ‘Brainfood’ for the children.
- To make a 1 pint of almond oil, it takes 1000 pounds of almonds.
- The outer hulls of Almonds are used as a cattle feed all over the world as they are not edible.
- Almonds can be stored for up to 2 years, the longer storage life is due to the fact that they are rich in Vitamin E.
- Almonds contain unsaturated fat, which means that they can be consumed without getting worried about putting weight.
- Almond is not really a nut. It is rather a seed of a fruit that grows on the almond tree.
Almonds popularity is growing rapidly, owing to its nutritional benefits. Globally, almond’s production has been skyrocketing every year. Statistics show that almond production in the US amounted to approximately 970.69 thousand metric tons in the marketing year 2016-2017. California is the largest producer of almonds, producing about 80 percent of the world’s almonds. Incorporate this beloved nut into your eating regime today to stay fit and fab!