Highlights 

*Nutrition Value of Almonds

*Health Benefits of Almonds

*Recipies of Almonds

We all have grown up with our mothers telling us `Char Badam to roz khane hain’ (must have four almonds everyday). These brown nuts can add to your shining hair, lovely skin, hair and better health, memory  and digestion.

Almonds (Prunus amygdalus) are light orangish-brown colored nuts and have been around since about 3000 B.C. The abundance of essential minerals, vitamins, polyphenols (micronutrients), and fiber makes almonds a healthy addition to your diet.

Nutrition Value of Almonds

Rich in nutrients like mono-unsaturated fatty acids (MUFAs), poly-unsaturated fatty acids (PUFAs), and dietary fibers. They are also reserves of minerals and vitamins. These include calcium, potassium, magnesium, phosphorus, copper, iron, zinc, manganese, thiamine, vitamin B, vitamin E, and several phytonutrients.

Almonds are treasure chests of nutrients like vitamin E, zinc, potassium, and fatty acids. They can boost your memory, maintain good vision, improve digestion, and keep you full for a long time.

Almonds are the oldest and most widely grown of all the world’s nut crops. They are the seeds of a fruit tree that is related to plums and apricots.

Health Benefits of Almonds

Helps in Digestion

A great source of fiber, almonds promote healthy bacteria in your gut. This can help you digest your food and even fight off illness. A handful of almonds or a glass of almond milk clears your gastrointestinal track.

Almonds and Ayurveda

Almonds are best for pacifying Vata dosha. They lubricate the skin and the microcirculatory channels and support all the seven dhatus (tissues), especially Shukra dhatu (reproductive tissue).

Almonds are also good for Pitta, but people with Kapha  imbalance should eat them in small quantities. The only people who should not consume almonds are those with high Pitta in the blood. An ayurvedic consultant can determine whether you have this condition and how to balance it.

Ayurveda recommends blanching or soaking almonds to helps their digestibility.

Why should you soak the almonds in water ?

If eaten without soaking, they can aggravate Pitta in the blood. The best way to prepare them is to soak them overnight and peel the skin off in the morning. Then you can blend them with dates and raisins, which also reduce Pitta aggravation in the blood.

Shailaja Madhav, an Ayurveda expert says,“Eat up to 10 almonds in the morning and evening. Almonds should not be eaten by themselves on an empty stomach, but always mixed with other foods such as milk, grains or vegetables, to avoid Pitta imbalance.”

Since they are so versatile, you can add them to most of your dishes. You can sprinkle chopped almonds on puddings and add them to sweets and cookies.

It is advisable to soak enough quantity of almonds in water. Cover them and allow it to soak for at least 8 hours. Drain the water, peel off the skin and store them in a container. These soaked almonds will last you for about a week and you can consume them as per your requirement.

Promote weight loss

Just a handful of nutrient-rich almonds a day helps promote heart health prevents weight gain, and it may even help fight diseases like diabetes and Alzheimer’s.They can also reduce hunger and promote weight loss.

Moisturize the Skin

If you suffer from dry, flaky skin, a cream or lotion that contains almonds can solve your problem. Almonds provide healthy fats to help keep skin supple Almonds also support glowing skin by giving your body a punch of vitamins A and E.

Almond oil for Dull Hair

If dry winter air has left you with brittle hair, reach hair products with almond oil. Its healthy fatty acids help strengthen hair and add texture. When you use hair products with almond oil, the fats absorb into your hair, keeping each strand strong and shiny.

Not only are almonds packed with healthy fats and protein, but they’re also rich in antioxidants. These plant compounds can protect your cells from oxidation and premature aging.

Almonds Lower Cholestrol

Almonds are one of the best foods for naturally lowering your cholestrol. Studies show that eating almonds can lower LDL or “bad” cholesterol levels.

Studies have demonstrated that almonds can decrease the after-meal escalation in blood sugar. They assist in stabilizing blood sugar levels in people with diabetes.

Almonds control your blood sugar levels, boost HDL levels, trap the circulating LDL molecules, combat oxidative stress, and induce satiety. These properties also reduce the risk of cardiovascular diseases in individuals with type 2 diabetes.

How to consume Almonds?

You can add almonds to most of your dishes. You can sprinkle chopped almonds on puddings and add them to muffins and bread.

Use almonds as a baking garnish or salad add-on. If they suit you, try them as a snack. You can enjoy them in both salted and unsalted forms. Roasting almonds before serving them brings out their crunchy taste.

You can also have them in your breakfast/meal smoothie. Blend almond milk, fruits, and frozen yogurt to make a delicious smoothie.

Use almond paste in the preparation of soups and curries.

Diced almonds work best for sweets and stuffing.

Almond milk and Almond flour too can be consumed.

What Are The Side Effects Of Eating Too Many Almonds?

Almonds contain essential fats, fiber, vitamin E, and phytonutrients(natural compounds found in plants). When taken within limits, they are great for your health. But, having too many almonds can be toxic. You might feel bloated or uncomfortable. Also, you might feel weakness, fatigue with excess amount of vitamin E.

You can consume only around 8 -10 almonds in a day.