Health Benefits of Almonds

Almonds are healthy nuts loaded with lots of essential nutrients. Almonds are considered to be The King of Nuts. Adding almonds to your daily diet will add multiple nutritional benefits to your diet.

Almonds have only recently begun to receive the proper respect when regarded as a healthy food. For a long time, the common knowledge has been that almonds are way too fatty in order to be considered as a natural health snack alternative. Modern technology and research however, have begun to shed a different light on these tasty little snacks. Despite what people have long thought, there are definitely health benefits to almonds.

As they say, “all good things come in small packages” – a saying that fits the almond benefits to the fullest!

Found in places like Iran, Saudi Arabia, Lebanon, Turkey, Syria, Jordan and Israel, almond is a very nutritious nut.  It 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 nuts.

Both sweet and bitter almonds are available. Usually, sweet almonds are edible and bitter almonds are used to make almond oil, which is used to add flavor to food. Almonds are usually eaten raw, but people also add them as ingredients in salads. Almond milk is a delicious drink.

You can eat almonds directly, preferably eat it empty stomach to ensure absorption of their nutrients. You can soak them in water overnight and eat in the morning. You can also garnish various dishes with crushed almonds.

Almonds are also known to have great medicinal value. Few of the benefits of almonds are given below.

·         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 (2-3 pieces of soaked almonds are good enough; you can also remove the outer shell if it causes allergy to you.

·         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.

·         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. 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.

·         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 soap as almonds help in improving the complexion of the skin.

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

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

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

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

·         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.

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

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

·         Long considered to be both brain and bone food, almonds also has a particular distinction as an anti-inflammatory, and anti-spasmodic. This makes them a rather smart choice for those who wish to stick to the natural way of living, since it is rather difficult to know everything that is in supplements.

·         Anemia is yet another major health issue which can be improved by regular consumption of these easy to acquire snacks. Inside the average almond, is copper in an organic form. Along with iron and other vitamins, this can contribute to the body’s natural production of blood hemoglobin.

·         Some prepared emulsions of almonds have been used in the treatment of chronic respiratory diseases. This can be helpful when dealing with hoarseness or a tickling cough. While it takes a little bit of simple preparation, it can be useful in treating whooping cough as well as bronchitis and asthma.

·         While today there are many energy drinks, and high priced coffee beverages out there, the majority of the public simply does not ingest the right foods to maintain a balance of bodily chemicals that bring natural energy. Since almonds are so high in manganese, copper and riboflavin, it makes an excellent source of natural energy. Switching from the high priced beverages can not only save money, but protect you from health risks such as ulcers.

·         It was found that the antioxidant nutrients found in almonds could increase antioxidant defenses and reduce oxidative damage in people who are smoking.

·         The zinc in almonds helps to heal wounds and is good for the protein metabolism. It is believed that zinc is beneficial for the development of the reproductive system.

·         Magnesium in almonds is good for the bones, muscles and for maintaining the balance of potassium and calcium in the body. They also regulate the body temperature.

·         Almonds are rich in phosphorous, which is important for building strong teeth and bones. It also helps the body process carbohydrates, fat and protein.

·         Another health benefit of almonds is that they help to prevent gallstones by keeping your gallbladder healthy. Regular consumption of almonds helps to lower the risk of gallstone buildup by up to 25 percent.

·         Almonds are considered to reduce the risk of Alzheimer’s disease.

Like any other food, even almonds have their cons.

·         Almonds contain oxalates and excessive oxalates can cause crystallization and produces kidney problem. So, people having kidney or gallbladder problems should avoid consuming almonds.

·         Tree nuts such as almonds are among the major food allergens, a group that includes milk and eggs and accounts for 90 percent of food allergies. Symptoms of food allergy can take a mild form, such as itching or abdominal pain; in others, difficulty breathing and dizziness may be severe enough to require emergency room treatment. In extreme cases, food allergies can result in death.

·         Omega-6 fatty acids are essential but overemphasized in the modern diet. The body derives hormones called prostaglandins from omega-6s, which encourage inflammation and blood clotting, increasing the risk of pain and heart disease. Excessive omega-6 in the diet may also contribute to asthma, cancer, autoimmunity; obesity, depression and even a tendency toward violence, according to Andrew Weil, M.D. Almonds are very high in omega-6 fatty acids. A 1 oz. serving of almonds has over 3g.

·         Arginine is an amino acid required by the herpes virus for growth and proliferation. Diets high in arginine and low in lysine encourage herpes outbreaks in those who suffer from this common condition, which affects as much as 85 percent of the population. Like most nuts, almonds have nearly four times as much arginine as lysine, a ratio that favors fever blisters.

·         Almonds derive more than 70 percent of their calories from fat. One serving alone, less than 30 almonds, contains 14g fat and more than 150 calories. Because they are so calorically dense, it's easy to consume too many calories and too much fat when eating nuts. This can lead to weight gain.

·         There is controversy regarding the relative health benefits of high-carbohydrate diets compared with diets high in monounsaturated fat (MUFA). High-fat diets have been associated with the worsening of insulin sensitivity in many clinical studies of non-diabetic persons. In patients with established diabetes, high-fat diets increase fasting and postprandial glucose and insulin concentrations, whereas adherence to a low-fat diet improves glucose tolerance over five years in persons with impaired glucose tolerance.