Nuts may be small in size, but are rich in nutrients. Almonds are also included in the category of such nuts. Almond is also considered important in Ayurveda. At the same time, our elders also recommend eating almonds daily. According to him, eating almonds improves memory. Talking about its other benefits, the consumption of almonds can reduce the symptoms of many types of physical and mental problems. In this article of stylecrase, we will talk about this dry fruit. We will not only explain its benefits, but will also discuss in detail about the quantity of almond meal and the benefits of eating almonds, including peels.
Let’s talk about the benefits of eating almonds in the first part of the article.
Benefits of eating almonds
The almond scientific name is Prunus dulcis and belongs to the family Rosaceae. Its intake provides essential nutrients to the body, so that many diseases can be avoided. Let us know in detail about the benefits of almonds.
1. For a healthy heart
Due to the quality of almonds, its intake can be beneficial to keep the heart healthy. This is confirmed through a research published in the National Center for Biotechnology Information. Actually, low density lipoprotein-cholesterol (LDL-C) can be reduced by consuming almonds. It contains cholesterol that can harm the body, which can cause risk of heart disease. Also, the consumption of almonds can help in maintaining good cholesterol ie high density lipoprotein-cholesterol (HDL-C) levels. It can be beneficial for the heart. In addition, it also helps reduce dyslipidemia, keeping the heart healthy. Dyslipidemia is a type of condition in which the amount of lipids in the blood increases ( 1 ).
2. To lose weight
The benefits of eating almonds can also be to reduce weight . A scientific research published at NCBI states that almonds have low calorie content, which can improve the abnormalities associated with metabolic syndrome. In addition, the almond-consuming group has been found to lose excess weight after 24 weeks. Additionally, obesity also decreased due to its intake ( 2 ).
3. Cancer prevention
The benefits of almonds can also be to keep away problems like cancer. A study published by NCBI reported that almonds have anticancer properties, which prevent the cancer cell line from growing. The problem of cancer can be kept away from it. In addition, it also has chemo-preventive properties, which are used in cancer prevention medicines and supplements. Here we make it clear that this study is currently done on mice ( 3 ). At the same time, if someone has cancer, he must be treated by a doctor. Also, whether to consume almonds or not, a doctor should be asked in this regard.
4. For Diabetes
NCBI has also published a research paper on its website in this regard. It has been reported that almonds have high fiber, unsaturated fat and low carbohydrate effects. It is also categorized as a low-glycemic index. Low-glycemic index contains foods that contain low amounts of glucose. Therefore, the consumption of almonds can prevent the risk of type 2 diabetes (diabetes). This scientific study also found that the inclusion of almonds in the morning breakfast decreased blood glucose. Thus, the benefits of almonds include prevention of diabetes ( 4 ). Yes, if someone has diabetes, then doctors can tell better how to eat almonds. Also, a patient of diabetes must take medicine on time.
5. For Cholesterol
Almonds can also be consumed to keep cholesterol under control . Almonds may prove helpful in lowering cholesterol levels. It also reduces the level of triglycerides. In addition, almonds maintain high density level cholesterol. Which is beneficial for health ( 1 ). Now it is difficult to say clearly whether or not there are benefits of eating almonds including peels to avoid cholesterol. Only doctors can tell about this better.
6. For the brain
The properties of almonds also include improving the functioning of the brain. Consuming almonds can prevent weakening memory and neurodegenerative disease associated with the brain with increasing age. The tocopherol, folate, mono and poly unsaturated fatty acids and polyphenols found in it are responsible for this. These nutrients can act to prevent age associated cognitive dysfunction (memory weakening with age). This information is given in a scientific research published on the NCBI website, which was done on mice ( 5 ).
7. For the eyes
The eyes also become weaker with increasing age. In such a situation, almond consumption can be beneficial in removing weakness of the eyes. Actually, almonds are rich in vitamin E and zinc. These nutrients work to prevent the disease related to the eye, age related macular degeneration. Also, zinc is necessary to keep the retina healthy ( 6 ). Therefore, it can be believed that the benefits of almonds may be for the eyes.
8. Like Antioxidants
Antioxidants can work in many ways to benefit the body. According to a research published on the NCBI website, almonds are found in plenty of antioxidants ( 7 ). Antioxidants can help reduce the symptoms of many chronic chronic diseases. These include heart disease, cancer, cataracts and oxidative stress ( 8 ).
9. For Digestion
If the quantity of almond is kept balanced, it can be helpful for digestion. Actually, algae has a digestion property. This can make almond consumption easier to digest. In addition, almonds are rich in fiber ( 9 ). Fiber attracts the fluids present in the body during digestion and together with it forms the gel. This slows down the digestion process. It is beneficial for the digestive system as well as for the heart ( 10 ).
10. For Bones
A research published by NCBI states that bones can be kept healthy if sufficient amount of calcium is supplied in the body. This can prevent bone loss. Foods that contain calcium, almonds are also included. Therefore it can be said that the benefits of eating almonds can also be to keep bones healthy ( 11 ).
11. rich in nutrients
Almonds are rich in many nutrients, which are beneficial for health. It is mainly found in many nutrients such as calories, protein, fiber, calcium Ca, iron Fe, zinc Zn, vitamin-E and folate. We have tried to explain in detail the nutrients of almonds through a table further in the article ( 12 ).
12. For Skin
Almonds can also play an important role in keeping the skin healthy. For this, oil made from almonds can be used. Almond oil can be helpful in treating dry skin, psoriasis and eczema. Apart from this, it can also work to improve skin tone and complexion. Ayurveda also mentions almond oil in relation to the skin ( 13 ).
13. For hair
If someone is troubled by the problem of hair loss, then the use of almonds can prove beneficial for them. Usually due to lack of biotin (a kind of vitamin) in the body, the problem of thinning and loss of hair starts. In this case, hair loss can be prevented by fulfilling biotin. Foods that contain biotin include almonds ( 14 ).
Later in this article, we will learn about the nutrient found in almonds.
Almond Nutritional Value
Various types of nutrients are found in almonds, which are explained with the help of the chart below ( 12 ).
|NUTRIENTS||QUANTITY PER 100 G|
|Total Lipid (Fat)||49.93 g|
|Sugar, Total||4.35 g|
|Calcium, Ca||269 gm|
|Iron, Fe||3.71 mg|
|Magnesium, Mg||270 mg|
|Phosphorus, P||481 mg|
|Potassium, K||733 mg|
|Sodium, Na||1 mg|
|Zinc, Zn||3.12 mg|
|Vitamin B6||0.137 mg|
|Follett DFE||44 µg|
|Vitamin E (alpha-tocopherol)||25.63 mg|
|Fatty acid, total saturated||3.802 g|
|Fatty acid, total monosaturated||31.551 g|
|Fatty acid, total polyunsaturated||12.329 g|
Now in the next part of the article we will learn how to eat almonds.
How to eat almonds
If almonds are boiled in the same way of eating, then go ahead to different ways of eating them.
How to eat:
- Almonds can be eaten just like this.
- Almonds can be soaked in water overnight and peeled off and eaten the next morning. This is considered the best way to eat almonds.
- Almonds can be consumed by mixing in a milk shake.
- The cake can be eaten using almonds.
- Almonds can also be used in many sweets.
- It can also be used in chocolate.
When to eat:
- A few soaked almonds can be eaten after exercise in the morning or evening.
- Chocolate or cake made from this can be eaten at any time of the day.
- In the evening, you can drink almond milk shake.
How to eat: Consuming 56 grams of almonds per day can be beneficial for the body ( 14 ). At the same time, not everyone’s diet is the same. Therefore, it would be beneficial to know the proper amount from the doctor before including it in the diet.
Know the benefits of eating almonds, now we will know about its disadvantages.
Damage to almonds
Sometimes the consumption of almonds can also harm the body, which can happen in this way.
- Some people may be allergic to consuming almonds ( 15 ). Therefore, such people must ask the doctor once before consuming almonds.
- A pregnant woman should consult a doctor before consuming almonds, as sometimes the food becomes harmful for the pregnant.
- Some amount of fiber is found in almonds ( 12 ). Therefore, consuming high amounts of fiber can cause problems such as stomach gas (flatulence), bloating, and cramps ( 16 ).
It has been understood from this article that by consuming almonds, the nutrients required for the body can be replenished. It contains almost all kinds of nutrients, which can protect against many types of diseases. Also, keep in mind that if someone is seriously ill, then get the doctor treated. Only home remedies like almonds are not the right decision. We hope that the information given in this article will prove useful to you. If you want to ask anything more in this regard, you can reach us through the comment box below.