Benefits of Almonds

Almonds are eaten by every one in almost all the parts of world and it is not entirely without reason that price of almonds is increasing fast as compared to other nuts. This is because of their unsurpassed nutritive value and as well as functional importance in keeping the human body supple, beautiful and healthy, it is one of the most sought species in the nut kingdom.

Nearly cholesterol free and abundant in high quality, highly absorb able protein, almonds provide almost no useless material to the body. Their high monounsaturated fats (that fight bad cholesterol) and dietary fiber content make them easy to digest, provides heat in the body and also ensure no excess oils, like some other nuts.

Almond

The word "almond" comes from old French almande or alemande, derived from the Greek word amygdala and is used to describe objects particularly which have a shape which is part way between a triangle and an ellipse. 

The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. 

The seed of the almond fruit is what we refer to as the almond nut. Almond is not a "nut" actually it is a drupe belonging to species of Prunus belonging to the sub-family Prunoideae of the family Rosaceae.

Almonds are off-white in color, covered by a thin brownish skin, and encased in a hard shell. Almonds are classified into two categories: sweet (Prunus amygdalu var. dulcis) and bitter (Prunus amygdalu var. amara).

Sweet almonds are the type that is eaten. Bitter almonds are used to make almond oil that is used as a flavoring agent for foods and liqueurs such as Amaretto. They are otherwise inedible as they naturally contain toxic substances such as hydrocyanic acid. These compounds are removed in the manufacturing of almond oil.

Almonds are not only delicious, versatile, and portable, but are nutritionally very beneficial. Almond is a rich source of vitamin E, calcium, phosphorous, iron and magnesium. It also contains zinc, selenium, copper and niacin. Almonds contain the most nutrients in comparison to all other dry fruits & nuts.

Fortunately, the delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory dishes. United States is the largest producer of almond and it is also found in places like Spain, Iran, Italy, Turkey, Tunisia, Morocco, Algeria and China.

Besides having great medicinal value it also helps in getting healthy hair, good skin and managing healthy cholesterol levels.

Almonds provide several health benefits that are not known to everyone. 

Boosts energy: The presence of manganese, copper and Riboflavin helps in energy production.

Good for brain: Almond is a source of many nutrients which help in development of the brain. Almond induces high intellectual level and has been considered as an essential food item for growing children. Many mothers give almonds soaked in water to their children daily in the morning.

Good for heart:  Almonds help reduce C-reactive protein which causes artery-damaging inflammation. Almond is also a source of folic acid. They therefore help to reduce the level of homocystein, which causes fatty plaque buildup in arteries. Mono-saturated fat, protein and potassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in almonds helps to avoid heart attacks.

Good in pregnancy: Almond contains folic acid. Folic acid helps to reduce the incidence of birth defects in newborn babies.

Skin care: The benefits of almond for skin care are well known, and hence a massage with almond oil is often recommended for new born babies. Almond milk is also added in some soaps as almonds help in improving the complexion of the skin.

Regulates blood pressure: Potassium present in almond helps to regulates blood pressure. Almonds are very low in sodium which also helps in containing blood pressure.

Regulates cholesterol: Regular consumption of almonds helps to increase the level of high density lipoproteins (HDL) and reduce the level of low density lipoproteins (LDL), thereby effectively controlling cholesterol levels. LDL cholesterol is called bad cholesterol.

Prevention of cancer: Almond improves the movement of food through the colon, thereby preventing colon cancer.

Protection against diabetes: Almonds also help in reducing the rise in sugar and insulin levels after meals. This offers protection from diabetes.

Prevention of constipation: Almonds are rich in fibre. Like most other fibre rich food, almonds also help in preventing constipation. Make sure you drink good amount of water after eating almonds.

Weight loss: Unsweetened almond milk helps one to reduce weight. The mono-saturated fat contained in almonds satisfies appetite and prevents over-eating. Studies have revealed that almond rich low calorie diet is good for obese people to assist in shedding their weight.

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A balanced fruit and nut diet is not a specific diet plan.

The U.S. Department of Agriculture recommends including fruits and nuts as part of a well-balanced diet that includes other basic food groups. It is recommended to consume at least four servings of fruits daily. In addition, eat four to five servings in 1 oz. portions of nuts a week. Including fruits and nuts in your diet ensures you are getting a sufficient amount of protein, fiber, vitamins and minerals.

Function of Fiber

A fruit and nut diet provides you with a significant amount of dietary fiber, which is a carbohydrate that cannot be digested by enzymes in your intestinal tract. According to “The Wellness Encyclopedia of Food and Nutrition,” this gives you a feeling of fullness, leaving less room for high-fat or high-calorie foods. In “The Nutrition Bible,” a high-fiber diet has been linked to the prevention or control of many diseases and disorders. Examples include constipation, diverticulitis, irritable bowel syndrome, diabetes, colon cancer and heart disease.

Fruits and nuts contain nutrients such as vitamins A, C and E that act as powerful antioxidants. According to the “Nutrition Bible,” antioxidants function by destroying free radicals that cause premature aging, cancer and cataracts. Vitamin A can be found in orange and yellow fruits such as apricots, cantaloupes, peaches, nectarines and mangoes. Citrus fruits, berries, melons, kiwi and papaya are good sources of vitamin C. Vitamin E is found in most nuts such as almonds, Brazil nuts, hazelnuts, peanuts, pine nuts, pistachios and walnuts. Make sure that you are not allergic to peanuts because this can cause a serious allergic reaction.
Amino Acids

Nuts are a good source of plant-based protein, which is made up of building blocks called amino acids that are used for different activities in your body. Nuts contain two essential amino acids called arginine and tryptophan. According to Thehealthierlife.co.uk, arginine may help boost your immune system and lower blood cholesterol levels. Tryptophan produces the hormone serotonin in your brain. Serotonin might help relieve depression and other anxiety disorders.
High Water Content

High-water-content foods such as fruits can be a positive health benefit in your diet. Sciencedaily.com says eating water-rich foods can help stave of hunger and keep you feeling fuller longer. High-water-content foods are lower in calories, which make them ideal for those trying to lose weight. Examples of fruits with high water content include oranges, berries, watermelons, cantaloupes, apples and pears. Keep in mind that dried fruits such as raisins and currants are more calorie-dense with sugars.
Benefits of Fat

Monitor your portion sizes of nuts because they are high in calories and fat. The fat content is mostly “healthy” monounsaturated fat. In “The Food Bible,” author Judith Wills says monounsaturated fats are beneficial because they help lower blood cholesterol and stabilize blood sugar levels. According to Wills, the fat found in nuts may also decrease your risk of heart disease, obesity and cancer. In addition, a small amount of fat is necessary in your diet to better absorb nutrients.