Benefits of eating almonds || Benefits of almonds

 

Benefits of eating almonds || Benefits of almonds

It wouldn't be wrong to call almonds the "king of nuts." They're not only delicious, but also a powerhouse of health. From Ayurveda to modern science, everyone recommends regular consumption of almonds.

Here's a detailed breakdown of the key benefits of eating almonds:

1. A Treasure Trove

Almonds contain almost all the micronutrients the body needs. Just 28 grams (about a handful) of almonds contains the following:

Fiber: 3.5 grams

Protein: 6 grams

Vitamin E: 37% of the daily requirement

Manganese: 32% of the daily requirement

Magnesium: 20% of the daily requirement

In addition, they also contain good amounts of copper, vitamin B2 (riboflavin), and phosphorus.

2. Brain Health and Memory

Since childhood, we've been taught to "eat almonds if you want to sharpen your mind." Science supports this.  Almonds contain L-carnitine and riboflavin, which enhance brain cell function. This helps prevent cognitive decline and reduce the risk of diseases like Alzheimer's.

3. A Boon for Heart Health

Almonds act as a shield against heart disease:

Cholesterol Control: Almonds help lower "bad" LDL cholesterol and maintain "good" HDL cholesterol in the body.

Blood Pressure: Magnesium deficiency often causes high blood pressure. 

Artery Protection: Vitamin E is a powerful antioxidant that prevents plaque buildup in the arteries.

4. Diabetes Management

Almonds are low in carbohydrates and high in healthy fats, protein, and fiber. They are an ideal snack for diabetics. The magnesium content improves insulin sensitivity, maintaining stable blood sugar levels.

 5. Excellent Source of Vitamin E

Almonds are one of the world's best sources of vitamin E. This fat-soluble antioxidant protects the outer membrane of your cells from oxidative damage. It not only reduces the risk of cancer and heart disease, but is also essential for eyesight and skin health.

6. Energy Boost

If you often feel tired, almonds can be a quick source of energy. The riboflavin, manganese, and copper present in them accelerate the body's energy production process.

7. Benefits for Skin and Hair

Eating almond oil or soaked almonds improves hair texture and reduces hair loss. Vitamin E and fatty acids keep the skin hydrated, reducing wrinkles and fine lines.

The right way to eat almonds: soaked or dry?

According to experts, eating soaked almonds is more beneficial.  There are two main reasons behind this:

Removal of tannins: The brown skin of almonds contains tannins, which inhibit nutrient absorption. Soaking makes the skin easier to remove.

Easy digestion: Soaked almonds are softer and easier to chew, allowing the body to better absorb their nutrients.

Pro tip: Soak almonds overnight and consume them on an empty stomach in the morning. 4 to 6 almonds a day is sufficient for a healthy adult.

Conclusion

Almonds are not just a nut, but a medicine. They help in every aspect, from weight loss to heart protection and brain sharpening. However, they are high in calories, so avoid overdoing it and include them in a balanced diet.

Would you like me to prepare a weekly diet chart for you that includes almonds and other nuts in the right way?