The brown-colored fruit almond is highly healthy and comes from the almond tree. The dry or raw almond is consumed as it is, whereas you can also eat it after soaking it in water overnight. Both of them have separate benefits, and both of them are super nutritional.
Almonds have two types, i.e., sweet and bitter. Sweet almond is further bifurcated into two categories. One comes with a soft shell and one with a hard shell. As sweet almond has uses in edible products, bitter almonds are helpful in pharmaceutical and derma items.
Almond is used in manufacturing many products with wide uses, such as almond oil, almond butter, almond milk, etc. Apart from this, they have multiple uses in bakery items and are used to enhance flavor.
Nutritional Facts About Almonds
A handful of almonds can serve as a whole meal because they offer many calories. One hundred grams of almonds provide 576 to 626 Kcal. All of them are essential and contain healthy nutrients. All the percentages are recorded against RDI (Recommended Daily Intake)
Macronutrients of Almonds
· Proteins – 21.15 grams
· Carbohydrates – 25.55 grams
· Fats – 49.93 grams
· Fiber – 12.50 grams
· Sugars – 4.35 grams
Micronutrients of Almonds
· Vitamin E – 77%
· Magnesium – 24%
· Riboflavin – 21%
· Copper – 18%
· Niacin – 7%
· Calcium – 13%
· Iron – 6%
· Potassium – 6%
The nutritional makeup of almonds reflects that they contain all the essential micro and macronutrients in large amounts—the calorie contribution by almonds in not beyond dangerous limits, hence ensuring a healthy weight.
Health Benefits of Almonds
Almond Prevent Against Oxidants
Oxidants are extremely harmful to the body. They can damage muscles by causing stress and inflaming the tissues leading to fatigue and restlessness.
Almonds can help prevent this situation because they are highly antioxidants. They contain high amounts of riboflavin and niacin that react with free radicals and neutralize them, thus eliminating their negative effects. These antioxidants are accumulated in the outer brown covering. Therefore, it is always recommended to eat almonds without pealing them.
Almonds Promote Healthy Gut Movements
Smooth digestive movements help prevent the accumulation of waste food in the body. This further prevents constipation and keeps the overall health in good condition.
Dietary fiber is known to serve this purpose splendidly. They make the gut walls smoothers and promote the secretion of lubricants.
Almonds contain fair amounts of dietary fiber, which is why they help you stay safe from constipation and other digestive problems.
Rich Source of Vitamin E
Almonds contain a lot of vitamin E, nearly 77% of the recommended daily intake. If you eat almonds daily, you can fulfill your vitamin E deficiency by many folds.
The benefits of vitamin E are not unknown to anyone. It keeps you healthy internally as well as externally. It is a fat-soluble vitamin, which is why it accumulates in the cell membranes and strengthens them. Its antioxidant nature protects the cells from being oxidized. Moreover, it makes the skin and hair glow and feels fresh. So, consuming does not imply taking vitamin E but eliminating all of these issues and living a healthy life. Almond oil is the best product for hair growth.
Almonds Control the Blood Pressure
Controlling the body’s blood pressure is essential because otherwise, you can fall prey to heart disease, brain strokes, and tumors. You must be wondering how almonds can assist the controlling of blood pressure. The answer is quite simple. Almonds have large amounts of magnesium, and magnesium plays the primary role in regulating blood pressure. Regardless of weight, deficiency of magnesium can increase blood pressure enormously. So, if you wish to not go through any such condition, make almonds an important part of your diet.
Almonds Control the Blood Sugar
A high intake of sugar can damage the body drastically. Therefore, consuming less sugary nuts is the best option. Almonds, in this case, are helpful because they contain very fewer amounts of sugar and high amounts of magnesium, which helps control blood sugar by promoting metabolism.
Almonds and Weight Loss
If you intend to lose weight, almonds are the perfect snack. This is because minimal intake of almonds makes you feel full and reduce your appetite. The main reason behind this is the presence of fats, proteins, and carbohydrates. Once the body consumes all the essential macronutrients, its metabolic activities start. Hence, almonds can help you lose weight.
Almonds and Low Cholesterol Levels
Most of the fats we consume promote the development of bad cholesterol in the body. These cholesterols accumulate in the blood vessels, disrupting the blood flow or covering the organs from outside, deteriorating their functioning. Therefore, one should focus on intaking healthy fats and giving up on bad fats.
Almonds are filled with monounsaturated fats that are healthy in nature because they do not make bad cholesterol in the body. Therefore, a balanced intake of almonds can cut bad cholesterol from the body.