Almond scientifically known as Prunus dulcis belongs to the family Rosaceae which is native to Iran and surrounding countries. Phytosterols, magnesium, fatty acids, vitamin E, calcium, and copper are among the nutrients that are abundant in almonds. Almonds can have a sweet or bitter flavor, the bitter taste of almonds is brought on by the component amygdalin’s existence. Almonds are beneficial for losing weight, lowering cholesterol & blood pressure, managing diabetes, preventing cancer, and good for skin & hair and boosting the brain.
Almonds Nutrition
Its nutrition values per 100 grams are as follows;
Almonds contain 580 calories per 100 grams of edible amount.
• Carbs 22.5 gram
• Fats 51 gram
• Protein 21.5 gram
• Cholesterol 0 gram
• Fiber 12.5 gram
Almonds Vitamins
Its vitamins and mineral value per 100 grams are as follows;
• Vitamin B1, 0.22 mg
• Vitamin B2, 1.13 mg
• Vitamin B3, 3.6 mg
• Vitamin B6, 0.26 mg
• Vitamin E, 26.3 mg
Almonds Minerals
Calcium, 270 mg
• Zinc, 3.13 mg
• Folic acid, 4.7 mg
• Magnesium, 272 mg
• Phosphorous, 480 mg
• Copper, 1.4 mg
Top 10 Almond Benefits for Health
1. Almonds Rich in Antioxidants
Almonds are an excellent source of antioxidants. Antioxidants found in abundance in almonds can save your cells from oxidative damage, a significant cause of aging. Antioxidants like vitamin E contained in almonds prevent diseases, including cancer and heart disease. Almonds and almond oil both possess a variety of beneficial qualities, including anti-inflammatory & immunity-enhancing.
2. Manage Blood Glucose Level / Diabetes
Almonds contain magnesium, which has been linked to a lower incidence of diabetes. Almonds may also lessen the rapid increase in insulin and glucose levels after eating. Consuming almonds can aid diabetics in managing their cholesterol and blood sugar levels.
3. Good for Cholesterol
Almonds are among the finest foods for decreasing cholesterol naturally. Almonds may aid in lowering levels of LDL bad cholesterol. They preserved levels of HDL cholesterol, which is necessary for good cholesterol levels.
4. Help in Weight Loss
Almond consumption aids with weight loss. Due to their low-calorie content and high fiber content, almonds help to satisfy hunger and reduce overeating. Fiber helps maintain regular bowel motions, which can aid in weight loss. Those who consistently eat almonds are much more likely to maintain their target weight.
5. Almonds Lower Blood Pressure
you can reduce your systolic blood pressure by eating almonds. The magnesium in almonds may also aid in lowering blood pressure. Blood pressure management may be greatly impacted by including almonds in your diet because they are rich in magnesium.
6. Almonds Benefits for Skin
Almonds benefit the skin in the following ways.
• Vitamins, which are abundant in almonds and are crucial for maintaining healthy, glowing skin, are found in almonds. The skin is nourished and softened with vitamin E.
• Almond powder can be used as an exfoliator to remove dead skin cells and aid in the production of new skin cells, which will finally give your skin a radiant and beautiful appearance.
• Applying almond oil to the skin and rubbing it may help keep the skin hydrated, lessen itching, and lessen the appearance of stretch marks.
7. May Prevent Cancer
Almonds are considered anti-cancer food. Due to the presence of phytochemicals, almonds lower the risk of developing cancer. Almonds seem twice as protective with a 50% reduction in cancer cell proliferation. Eating nuts on a regular basis considerably lower the chances of cancer recurrence. Almond eating in high concentration was found to drastically cut breast cancer risk by 2-3 times.
8. Almonds Benefit for Brain
The finest nutrients for the brain are almonds. They include vitamin E, riboflavin, and L-carnitine which support cognitive health and aid in brain cell regeneration. Acetylcholine, a neurotransmitter that aids in improving memory, is increased in the brain by almond consumption. Its vitamin E content may slow down the development of Alzheimer’s disease and dementia.
9. Almonds Benefit for Hair
Omega 3 and 6 fatty acids, magnesium, and vitamin E are all abundant in almonds and are all necessary for healthy hair.
• Almonds give the hair follicles enough nutrition, strengthening the hair strands and preventing hair loss.
• It is stated that you can strengthen your hair by consuming soaked almonds or applying their paste to your scalp.
• Hair that uses almond oil is more resilient and less susceptible to break ends.
10. Support Healthy Bones
Several vitamins, minerals, and phosphorus can all be found in abundance in almonds. Phosphorus affects the resilience and strength of bones and teeth while also assisting in the delay of the onset of osteoporosis. Almond intake has been linked to higher bone mineral density.
Benefits of Eating Soaked Almonds
Soaked almonds have a wide range of health advantages.
Soaked almonds are preferable to eating them raw since soaking softens the almonds’ outer shell and promotes good digestion of the nutrients.
• Enhances the absorption of nutrients during pregnancy.
• Improves digestive health and regulates bowel movement.
• Enhance brain function.
• Optimizes Skin Health.
• Cholesterol Levels Are Reduced.
• Encourages weight loss.
Almonds Side Effects
• Almonds may need to be avoided by anyone with renal or gallbladder issues,
• Almonds can raise levels of “bad” fat if consumed in excess.
• Additionally, if you are controlling your weight, you should be cautious of the high calorie count.
FAQ
The ideal daily serving of almonds, which equals to 23 almond nuts, is suggested by the Dietary Recommendations.
Almonds are full of essential nutrients that can strengthen your bones and save you from breaking them.
The best time to eat almonds is in the morning on an empty stomach.
Almonds are best eaten whole since the peel contains a lot of fibre.
Both raw and roasted nuts are healthy and offer many advantages for your body.