Health benefits nutritional value of Almonds

 

What are the health benefits and nutritional values of almonds?

How almonds are beneficial for health is very well known to everyone. Here we will be trying to know the 15 health benefits of almonds and their nutritional values. Often you have heard people say that if you want to sharpen your mind, eat almonds because wisdom comes from eating almonds. There is no doubt that almond with crunchy flavor is a kind of superfood. The reason for this is that brown almonds are rich in many nutrients including fiber, healthy fat, and vitamin E, which protects our cells from damage, and hence almonds have an important role in keeping diseases away. This is why almonds are one of the most nutritious and popular nuts.

Almonds are a very rich source of vitamin E among vitamins, minerals, nutrients, antioxidants, and fibers.

What is the nutritional value of almonds?

 Approximate Value of 30 grams Almonds ( 25 almonds apprx.)

 Calories 165 cal
 Carbohydrates 6 grams

 6 grams of protein
 Fat 14 grams

 Vitamins

 Vitamin E
 Vitamin B 12
 Folic acid
 Vitamin B 2

Vitamin k

 Nutrients

 Manganese
 Magnesium

 Calcium
 Copper
 Iron
 Potassium

 Zinc

 Antioxidants

 Polyunsaturated fatty acids

 Omega 3 fatty acids
 Flavonoids
 Fibers

 What are the Health benefits of almonds?            

1. Effect on cholesterol:

Almond reduces bad cholesterol and triglycerides in the blood and increases good cholesterol. This is because almond contains poly-unsaturated fatty acids.

 2. Effect on heart:

Almond is good for the heart. Almond reduces the risk of heart attacks. This property is because it reduces bad cholesterol in the blood and it has an anti-inflammatory effect also. 

 3. Effect on metabolic diseases:

Almond controls sugar levels in the blood. So it is beneficial for type 2 diabetes mellitus. It is also beneficial for arthritis and other metabolic diseases like thyroid dysfunction etc.

4. Effect on body weight:

Almond helps in reducing body weight because it reduces bad cholesterol and triglycerides. Thus almond helps to maintain a healthy range of basal metabolic rate, BMR. Fibers are also proven to maintain body weight.

5. Effect on eyes:

 Almond is good for the eyes:

6. Effect on skin:

Almond protect the skin from aging. Vitamin E and omega 3 fatty acids help to maintain healthy skin. Almonds keep the skin glowing and acne-free.

7. Anti-cancer:

Almond prevents cancer as it contains many antioxidants.

8. Effect on brain and memory:

Almond improves the power of the brain:

9. Effect on blood:

Almond improves hemoglobin level and thus helps in anemia and blood loss: This is because almond contains an abundance of iron, vitamin B12, and folic acid. 

10. Effect on nervous system:

Almond strengthens the nervous system as a whole. Because of high vitamin B12 and poly-unsaturated fatty acids almond helps to keep the peripheral nervous system healthy.

11. Effect on acne:

Almond removes acne:

12. Effect on hairs:

Almond prevents hair from turning white and improves its growth:

13. Ant-stretch mark effect:

Almond is helpful in reducing stretch marks when their oil is applied locally.

14. Effect on bone health:

Almond improve bone health as it contains an abundance of calcium, manganese, magnesium, and antioxidants. 

15. Anti-inflammatory effects: 

Almond is good for the digestive system as it reduces the harmful effects of intestinal bacterias and thus proper absorption of nutrients occurs.

How to eat almonds?

Soaked Almonds

Most nutritionists and dieticians believe that soaked almonds are more beneficial for health than dried or raw almonds.  The reason for this is that the brown peel of almonds contains some toxic substances which get out after being soaked in water overnight and the nutrients present in the almonds are easy to be absorbed by the body.  Almonds are also a good source of omega-3 fatty acids and protein.  

So put a handful of almonds in 1 cup of water and keep it to soak overnight.  The next day, wake up in the morning and remove the peel of almonds and eat it on an empty stomach.

What are the Side effects of excessive eating of almonds?

Overeating any food is always harmful to our health. Excessive eating of almonds may cause weight gain and choke of the esophagus. Kidney stones may develop. The allergy of any foodstuff may be seen in a particular individual.

Also Read:- What are the Health Benefits and nutritional value of Beetroot?

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