Almond (Badam) امریکی

Description

When we compare the nutritional value of almonds with other tree nuts, we see that almonds offer a higher amount of fiber, calcium, riboflavin, and Vitamin E. Most people get scared of fats in almonds, but they contain only healthy fats that don’t harm your heart health.

• Almond Calories: 164
• Carbs: 6.1 grams
• Fats in Almonds: 14.2 grams
• Fiber: 3.5 grams
• Protein in Almonds: 6 grams
• Vitamin E: 7.27 mg (37% of Daily Value)
• Sugar: 1.2 grams
• Calcium: 76.3 mg (8% of Daily Value)
• Iron: 1.05 mg (6% of Daily Value)
• Magnesium: 76.5 mg
• Riboflavin: 0.323 mg
• Potassium: 208 mg

Health Benefits of Almonds

1. A Powerhouse of Antioxidants

Antioxidants protect our body from oxidative stress and free radicals that can damage our body cells and make us ill. Almonds are a rich source of antioxidants, and most of the antioxidants are present in their brown skin. So, if you want to have the health benefits of almonds then don’t go for blanched almonds.

2. Can Improve Blood Cholesterol

The fat content in almonds mostly contains unsaturated fat, which is also known as heart-friendly fat. This type of fat doesn’t increase LDL (bad) cholesterol. A study has found that Vitamin E content in almonds stops the oxidation process that can otherwise cause cholesterol clogging in arteries.

3. Manages Blood Sugar Level

Almonds are naturally low in carbs, and high in protein and fiber that makes them ideal for a low sugar diet. The magnesium content in almonds also helps in controlling blood sugar, and improve insulin function.

4. Helps in Losing Weight

Although relatively high in fats, almonds are considered good for weight loss. Our body doesn’t absorb all the calories present in nuts, and moreover, almonds can also enhance your metabolism, making it a good addition to a weight loss diet. The protein and fiber content in almonds curb your appetite and control your calorie intake throughout the day.

5. Excellent Source of Vitamin E

Almonds contain a higher amount of Vitamin E than most of the nuts. Vitamin E contains antioxidants that fight against free radicals. It is also said that Vitamin E intake can lower the risk of Alzheimer’s.

6. Improves Bone Strength

Various nutrients contribute to bone health such as copper, calcium, magnesium, manganese, Vitamin K, zinc, and protein. Fortunately, all of these nutrients are present in almonds in a decent amount. Thus, experts consider almonds good to enhance bone health.

7. Lower the Blood Pressure Level

High blood pressure lead to heart problems like heart attack and stroke. Studies have found that the intake of magnesium can reduce the risk of high blood pressure. Looking at almond’s nutritional facts, we can see that 28 grams of almonds provide 20% of the recommended daily intake of magnesium.

8. Boost the Feeling of Fullness

High in protein, healthy fats, and fiber, but low in carbs, almonds can boost the feeling of fullness. This will reduce your desire to eat, which ultimately helps you eat fewer calories. Eating almonds in mid-morning or as a mid-meal snack can be really healthy.

9. Amazing for Eye Health

Again the credit goes to the Vitamin E content of almonds that protect our eyes and prevent any abnormal changes in lenses.

10. Nourishes Your Skin

Do you know that almonds have been an integral part of the skin and cosmetic products? This is because of the flavonoid present in almonds that can nourish the skin and slow down the aging process.

11. Improves Memory and Mental Alertness

Again we can complement almonds nutrition for its L-carnitine and Riboflavin content that helps in the growth of brain cells. Almonds mixed with milk produce potassium that further boosts the number of electrolytes in our body. With electrolytes, our memory also sharpens.

12. Good for Treating Anemia

Anemia is a result of dysfunctional red blood cells or a lack of red blood cells to carry adequate oxygen to the body’s tissues and brain. Almonds contain nutrients like iron, copper, and vitamins that produce enough hemoglobin, which is necessary to prevent anemia.

13. Naturally Gluten-Free

Being naturally gluten-free, almonds are great for those who have a gluten allergy. Usually, a gluten-free diet is low in essential nutrients like iron, fiber, and protein, on the other hand, almonds protein content along with other essential nutrients make it easy to fill the gaps.

14. Good Source of Energy

You can now replace your unhealthy snacks with almonds as they can help you keep moving throughout the day. Being a good source of copper, manganese, and riboflavin, almonds produce energy. Riboflavin helps in producing red blood cells and convert carbohydrates to energy.

15. Prevent Gallstone

Last but not the least in our list of almonds benefits is that almonds can prevent gallstone by making your gallbladder and liver run smoothly. A few studies have shown that nut consumers have decreased the risk of gallstone diseases and reduced the need of removing the gallstone by 25-30%.

Almonds are the most versatile and nutritious nut. Whether we talk of almonds protein content or its healthy fats, this is the most preferred nut by nutritionists and dieticians. Some advantages of almonds include lower blood sugar, reduced cholesterol, improved eyesight, and promote weight loss. They are simply perfect, and it is really easy to incorporate them into any diet.