Almond

One can go nuts about this particular nut - Almond. This small nut has many health benefits. It is available easily in any grocery store, throughout the year. Technically speaking, this nut is a seed of the almond tree fruit. Jammu & Kashmir has designated it as the "State Tree of Kashmir".

Nutritional Values Of Almond:

Almonds provide you with a good amount of vitamin E, proteins, mono unsaturated fatty acids (healthy fats) and fiber, and yes energy too! The calcium and magnesium content in almonds is good. And with all these mighty nutrients, almonds are a perfect snack.

Nutritional Value (Per 100gms)

Energy - 609 kcal

Protein - 18.4 gms

Fats - 58.5 gms

Carbohydrates - 3.1 gms

Fiber - 13.1 gms

Calcium - 228 mg

Magnesium - 318 mg

Vitamin E – 25.86 mg

Benefits Of Almonds:

• The dietary fiber present in almonds contributes to the sensation of feeling full, despite eating only a small amount.
• Mono-unsaturated fats contained in almonds satisfies the appetite and prevents overeating.
• Fiber present in almonds also contributes to consistent bowel movements, which helps in preventing and promoting the general health of the body through the elimination of toxins.
• Almonds help promote heart health, thanks to the high concentration of beneficial monounsaturated fats.
• Almonds help in lowering the total cholesterol as well as the bad cholesterol (LDL) levels and is thus, considered a heart friendly nut.
• The magnesium in almonds helps lower blood pressure levels.
• Almonds are low in carbs but high in healthy fats, protein and fiber. They help reduce dangerous spikes in blood sugar levels following a meal, thus, helps maintain blood sugar levels.
• Almonds are rich in vitamin E and antioxidants, thus, strengthens the immune system and reduces risk of various health conditions.
• Almonds are a rich source of many nutrients that helps in improving the overall health and functioning of the nervous system, thus, boosting brain health.
• Almonds contain considerable amounts of phosphorus that helps improve the strength and durability of bones and teeth, and also helps in preventing the onset of age related conditions like osteoporosis.
• Almonds are high in antioxidants that protect body cells from oxidative damage, a major contributor to aging and disease.
• Almonds are rich in vitamin E that helps in keeping the skin healthy and glowing. Almond oil is extensively used for dry skin and hair.

Myths About Almonds:

Myth: Almonds can only be eaten in winter season.

Fact: Almonds can be consumed in all the seasons. The notion that almonds produce heat in the body is not scientifically proven.

Myth: Almonds should be eaten without the skin.

Fact: There is no scientific basis for this concept. In fact, skin of the almond contains fiber and antioxidant – flavonoids, which are good for health. So, by removing the skin, we actually remove all those mighty nutrients. Enjoy almonds with the skin intact, it doesn`t taste bad at all!

Tips To Include Almonds In Your Diet:

• Use sliced almonds for garnishing desserts.
• Almond powder can be used in milkshakes.
• Use it to prepare "Badam sherbet" or "Thandai" in summers.
• It can be used as a crunchy ingredient in salads.
• Almond powder can be added in the flours used to prepare desserts like burfis, cookies, etc.
• Add almonds in the gulab jamun balls and then fry.
• Almonds can be added to home-made cakes or pastries.
• Almond and cashew paste can be added to the curries to make it thicker.
• Add almonds in the breakfast cereals and porridges to make it much healthier.