Almonds are among the world’s most popular tree nuts. They are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals.
Almonds are tasty and healthy snacks that are capable of increasing one’s intellectual ability. Almonds are a healthy treat and possess several health benefits. It is one of the most beloved nuts that are consumed in various ways. Scientific name of almonds is Prunus dulcis which belongs to Rosacea family.
Physical Characteristics –
Almond trees are deciduous with a hardy dormancy. Typically growing 3–4.5 metres (10–15 feet) tall, the trees are strikingly beautiful when in flower; they produce fragrant, five-petaled, light pink to white flowers from late January to early April. The growing fruit (a drupe) resembles a peach until it approaches maturity; as it ripens, the leathery outer covering, or hull, splits open, curls outward, and discharges the pit. Despite their common label, almonds are not true nuts (a type of dry fruit) but rather seeds enclosed in a hard fruit covering.
Nutritional Value –
Per a 1-ounce (oz) serving (23 nuts), almonds contain the following nutritional components –
• Calories: 164
• Protein: 6 grams (g)
• Fat:14 g
• Saturated fat:1 g
• Monounsaturated fat: 9 g
• Polyunsaturated fat: 3 g
• Carbohydrates:6 g
• Fiber: 3.5 g
• Sugars:1 g
Forms of almonds-
Almond oil, almond butter, almond milk, and almond flour are different forms of almond.
Different ways to eat Almonds
Since, these nuts are consumed by people globally. So, there are different methods to eat almonds. Some of them are-
• Almonds can be eaten raw.
• They can be consumed after soaking overnight.
• They can be used to top desserts.
• They can be used in preparations of savory.
• They are incorporated into different smoothies and shakes.
• Almonds are also used for preparing almond milk and butter.
• They are also used in baking cookies
• Heart Health
These nuts are high in fat, but it is unsaturated fat. This type of fat does not increase the risk of low-density lipoprotein (LDL) or “bad” cholesterol. Consuming almonds may increase vitamin E levels in the plasma and red blood cells. Vitamin E is an antioxidant that can help stop the oxidization process that causes cholesterol to clog the arteries.
Nutrients in almonds may help boost or maintain levels of high-density lipoprotein (HDL) or “good” cholesterol. Thus it is advised people to consume around 45 grams (g) a day of almonds to protect heart health.
• Bone Health
Almonds contain calcium, magnesium, manganese, copper, vitamin K, protein, and zinc, all of which contribute to bone health.
• Skin Health
Almonds are very good for skin as they help in nourishing the skin. They are rich in vitamin – E that helps in moisturizing your skin and also prevents the occurrence of various skin diseases, such as acne, pimple etc. Consumption of almonds on a daily basis helps you to maintain a clear and glowing skin.
• Gut Health
Both raw and roasted almonds have been found to act as prebiotics, which serve as food for the beneficial bacteria in the gut linked to immunity, anti-inflammation, and mental health.
• Weight Regulation
The consumption of these tree nuts, has been shown to reduce body mass index, or BMI (a measure of weight compared to height) and reduce waist measurements. Soaked almonds for weight loss helps in shedding off excess weight from your body. They pull down your appetite and you will feel full and it will mask your food craving.
• Brain Health
These are very good for boosting brain health. They are instrumental in giving you a good intellectual level and protect you against diseases like Alzheimer’s.
Almonds help in keeping a check on your high blood pressure. It regulates your fluctuating blood pressure and tries to normalize it. It is rich in potassium and helps in lowering high blood pressure. It also helps in lowering your stress levels and anxiety which increases your blood pressure.
• Immunity Booster
Almond contains all the essential nutrients and minerals that help in giving strength to your immune system. It helps you against various infections and allergies.
• Eyes Health
Presence of Vitamin E in almonds makes them super beneficial for the eyes. This specific vitamin guards the eyes against foreign particles. Age-related macular degeneration can also be tackled by these super nuts.
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