Nature has provided humans with lots of edible items that are filled with nutritional values. It comes with numerous health benefits. Almonds are cited to be one such popular nuts that are consumed by people of all ages across the globe either raw and/or used in food preparation to make it delicious and nutritional. Known scientifically as Prunus dulcis, it was once native to southeast Asian countries, Turkey, the Middle East and the Mediterranean region. According to researchers, its consumption helps to enhance HDL (High-Density Lipoprotein) levels, while decreasing LDL cholesterol levels. This fruit is also termed to be an excellent source of dietary fiber and B-complex vitamins.
Nutritional value of 100g serving size
The breakup of essential nutrients that almonds have to offer is given below:
Energy: 576 kcal (2,408 kJ)
Fat: 49.42 g
- Polyunsaturated: 12.070 g
- Monounsaturated: 30.889 g
- Saturated: 3.731 g
Carbohydrates: 21.69 g
- Water: 4.70 g
- Protein: 21.22 g
- Dietary fiber: 12.2 g
- Sugars: 3.89 g
- Starch: 0.74 g
- Vitamin A Equiv.
- Vitamin E: 26.2 mg
- Choline: 52.1 mg
- Riboflavin (B2): 1.014 mg
- Niacin (B3): 3.385 mg
- Thiamine (B1): 0.211 mg
- Pantothenic acid (B5): 0.469 mg
- Beta-carotene: 1 μg
- Folate B9): 50 μg
- Vitamin B6: 0.143 mg
- Vitamin A: 1 IU
- Lutein Zeaxanthin: 1 μg
- Sodium: 1 mg
- Manganese: 2.285 mg
- Zinc: 3.08 mg
- Iron: 3.72 mg
- Calcium: 264 mg
- Magnesium: 268 mg
- Phosphorus: 484 mg
- Potassium: 705 mg
Health benefits of almonds
Many claims that consuming almonds regularly does help increase brain power. But this theory does not have any supporting evidence as of date. However, the fact is that almonds having some amazing nutritional aspects as mentioned above does come packed with several essential benefits for human health. It is also fit for consumption for all ages. Some of the benefits are given below:
Heart diseases: Such fruits are found to be quite beneficial to help avoid various types of heart diseases. Magnesium present in almonds does help to lower down high blood pressure. It does reduce LDL cholesterol levels while increasing the much essential HDL cholesterol levels that are required by the human body. It also prevents LDL oxidation, considered to be a crucial step to prevent the formation of plaque within the blood vessels.
Diabetes: Similar to other fruits, almonds are rich in proteins, essential micronutrients, and good fats while being low in carbohydrates. It contains magnesium in significant amounts, an essential mineral that is found to be at low levels among all diabetics. This important mineral also assists to manage blood sugar levels, while improving insulin function, besides helping with various body processes.
Obesity: According to some reports, almonds have good amounts of monounsaturated fatty acids, and low-calorie diet, thus helping people to reduce weight faster when compared to a diet rich in complex carbohydrates. Those consuming nuts twice weekly can be found to gain less weight.
Promotes the digestion process: With proper digestion, one can enjoy better fitness and enhanced health. Almond’s external layers are known to hold an enzyme inhibitor that gets discharged by having them soaked in water. This is how these fruits become much healthier and also digestion-friendly. The diet also becomes a low-fat one, since enzymes present in it helps to deal with fat.
Helps with the proper growth of the unborn baby in the mother’s womb: Pregnant women can find soaked almonds to have amazing nutritional values. It offers folic acid necessary to allow proper development of the fetus’s brain including the other parts. Women are always suggested by physicians to consume almonds as it comes with various positive benefits. Besides this, the digestion process is better promoted by soaked almonds. New mothers can find digesting food much easier if they take almonds regularly.
Anti-aging properties: A troubling skin issue faced by every person on Earth is aging and wrinkling. This is something that no women would like to face. Those desiring to appear much younger should understand badam health benefits and consume it regularly. It provides vitamin C, an antioxidant that helps to reduce the aging symptoms of the body. This effectively means that the person can now appear much younger simply with its daily consumption.
A reliable cure for chapped, dry skin: A good number of people do experience various types of skin-related disorders like dry skin, inflammation and itching. To eliminate such issues, one should create a paste by grinding soaked almonds and apply it to the region. Immediately, the itching sensation will go away and this problem will not be faced again.
Essential for brain development: According to health experts, almonds can improve the central nervous system’s overall functionality. Consuming regularly 5-6 almonds will help boost brain performance.
Controls cholesterol: LDL cholesterol in rich amounts is not at all good for health. But managing its level is not that easy, especially if the person prefers to have an urban lifestyle. Almonds contain monounsaturated fatty acids and hence, can manage LDL cholesterol levels. One can avail Badam Rogan oil considered to be a renowned product proven to be safe and useful to increase the good HDL cholesterol level and reduce the unwanted LDL cholesterol levels.
Natural hair conditioner: Big brands are known to offer hair conditioners that have harmful chemicals in them that only cause unwanted adverse effects, something that needs to be avoided. Using almond seeds, it is possible to come up with an organically created hair conditioner that is completely safe for the hair and also boosts its growth. Almond seeds are to be grounded with olive oil and the paste is to be applied to the hair and scalp region. It does help the hair to become much stronger and smoother.
Helps to repair damaged skin cells: In case the skin appears to be dull and unattractive due to the presence of dead skin cells, then one should consume almonds regularly. The seeds do help to repair the damaged skin cells from within the skin to provide glowing, attractive skin.
Hence, using well-known products like Badam Rogan can help the person to derive all the benefits of almonds.