Almonds are one of the most nutritious and healthy nuts consumed all over the world. They are also considered the most beneficial snacking item due to its fat, fiber and protein content which provide greater satiety. Almonds can be consumed by adults and children alike. It is said to boost memory along with various other health benefits. It is also beneficial for healthy skin and lustrous hair and is considered as a super food.
Almonds are 4% water, 22% carbohydrates, 21% protein, and 50% fat. Per 100 grams almonds contain 576 calories. They are a rich source of Vitamin E, Calcium, Niacin, Riboflavin and Fiber than any other nut. The fat content though high in almonds is mostly monounsaturated fat which is healthy for the heart.
Almonds and its benefits
The high levels of antioxidants present in almonds helps in preventing aging, cardiovascular diseases, cancer and protects the cells from oxidative damage.
Almonds are one of the richest sources of Vitamin E, which helps in preventing us from heart diseases and Alzheimer’s along with various other health benefits.
The high amount of magnesium in almonds shows beneficial effects in lowering cholesterol and maintaining blood pressure and blood sugar levels.
The fiber, protein, healthy fat and low carbs, makes it a beneficial choice for people with diabetes.
High blood pressure is linked to magnesium deficiency, which can be solved by introducing almonds in the diet.
Bad cholesterol which causes most of the heart diseases is due to high levels of lipo-proteins in our blood. Consuming almonds can lower it and reduces cholesterol, belly fat and risk of heart diseases.
It aids in weight loss due to low carbs and high fiber and protein present in it, which leads to the feeling of fullness and satiety and helps you in reducing weight.
Consumption and daily recommended intake of almonds
Almonds available in the market are in the nut form, ready for consumption with their shells removed. Almond is also available in butter, oil, flour and milk form. Soaked almonds are said to be most beneficial than eating them raw and should be consumed first thing in the morning on waking up even before your daily tea and coffee. They can also be sprinkled and topped onto your daily meal preparations or on a nutritious ‘kheer’ bowl or can be grind onto a fine paste and used in curries/gravies to add rich thickness. Almonds can also be roasted and eaten as a crunchy on the go snack and is also loved by children in this crunchy avatar.