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almonds: health benefits, nutrition and risks

Almonds: Health Benefits, Nutrition, And Risks

Simply close your eyes and picture biting into a creamy yet crunchy snack that is packed with incredible nutrients and has a flavour that lingers on your tongue long after you have finished chewing. Almonds are all about that, basically.

They are a rich source of fibre, protein, vitamins and minerals that support weight loss, improve heart health, and increase brain function. They are much more than just a snack or a salad topping, despite what you may think. In India, almonds are commonly used in many traditional dishes like biryanis, kheer, and halwa. They are also a popular snack, especially during the festive season.

However, did you know that almonds also have a fascinating history?

Do almonds come from a tree that is native to Iran and surrounding countries, including the Levant? The almond tree produces a fruit called a drupe, which has an outer hull and a hard shell that surrounds the seed. These adorable little nuts have been cherished for their delectable flavour and benefits for thousands of years, from ancient Egypt to modern-day California. So, let's explore the wonders of almonds together as we crack open this nutty treasure trove!

Health Benefits of Almonds

Almonds, one of the most popular nuts in the world are best known for both their delicious flavour and crunchy texture. But did you also know that almonds are extremely nutritious? 

  • They are rich in Nutrients: Almonds are a really great source of nutrients! They contain vital nutrients that our bodies require, including fibre, healthy fats, vitamin E, and magnesium. You can get a good amount of daily nutrition from just a handful of almonds.

  • Helps to boost Brain Function: Almonds are frequently referred to as "brain food" because they contain nutrients essential for brain health. As per the studies, almonds help to improve memory, and cognitive function, and even reduce the risk of Alzheimer's disease.

  • They are good for Heart Health: Almonds are a wonderful source of polyunsaturated& monounsaturated fats, which can help in lowering levels of bad cholesterol and enhancing general heart health. Almonds' high fibre content may also help reduce the risk of heart disease.

  • Helps to promote Weight Loss: Almonds are an amazing snack for those trying to lose weight. The high amount of fibre and protein in almonds can keep you fuller for longer, reducing the need for frequent snacking.

  • Helps to improve Digestion: Almonds are high in fibre, which is necessary for proper digestion. Consuming almonds on a regular basis can help prevent constipation and other digestive issues.

  • They are good for Skin Health: Almonds are high in Vitamin E, an antioxidant that helps protect your skin from the damaging effects of UV rays and pollution. This nutrient also moisturises and nourishes the skin, leaving it soft and smooth. Almonds are also a good source of protein, which is necessary for the growth and repair of skin tissues.

  • Helps to Strengthen Bones: Almonds are high in calcium, magnesium, and vitamin D. Calcium is a mineral that helps build and maintain strong bones, while magnesium helps the body to absorb and utilise calcium. As per the studies, almonds help to improve bone density and reduce the risk of fractures, particularly in postmenopausal women.

 Nutrition Facts about Almonds

Almonds are a tasty and nutritious snack that is rich in many essential nutrients. Just a handful of almonds can provide you with a great amount of nutrients.

  • Almonds are a great source of protein, fibre, and healthy fats. They are also low in carbs, making them a great snack option for people following a low-carb diet.

  • Almonds are rich in vitamin E, an antioxidant that helps protect your cells from damage. Just one ounce of almonds contains about 37% of your daily recommended intake of vitamin E.

  • Almonds are also a good source of magnesium, which is important for healthy bones and muscles. One ounce of almonds contains about 19% of your daily recommended intake of magnesium.

  • Almonds are a good source of healthy monounsaturated and polyunsaturated fats. These fats can help reduce your risk of heart disease and lower your cholesterol levels.

Calories In Almonds

Almonds are a popular snack that is both delicious and nutritious. One of the key factors that people consider when choosing what to eat is the calorie count. So, how many calories are in almonds?

On average, one serving of almonds (which is about 23 almonds) contains approximately 162 calories, 6 grams protein, 14 grams fat (80% monounsaturated, 15% polyunsaturated, and 5% saturated), 6 grams carbohydrate, and 3 grams fibre.

However, it's important to note that the exact number of calories in almonds can vary based on factors such as how they are prepared (roasted, raw, salted, etc.), as well as the size of the almonds themselves.

Different Ways to Enjoy Almonds

Almonds are versatile and tasty nuts that can be enjoyed in many different ways.

  • Roasted: Roasting almonds brings out their natural sweetness and adds a nice crunch. You can do this in the oven or on the stovetop.

  • As a Snack: Simply eat a handful of almonds as a snack between meals. They are high in protein and healthy fats, which will help you feel full and satisfied.

  • In Smoothies: Add a handful of almonds to your favourite smoothie recipe for added texture and protein.

  • As a Topping: Sprinkle chopped almonds on top of your morning oatmeal or yoghurt for a crunchy and nutritious breakfast.

  • In Baking: Almonds can be used in many baking recipes, such as cakes, cookies, and muffins, to add flavour and texture.

  • In Salads: Add sliced almonds to your favourite salad for a crunchy and healthy addition.

How to store Almonds

Storing almonds is an easy and important step to ensure their freshness and prevent them from spoiling. First, make sure to store almonds in an airtight container to keep them away from moisture and pests. You can use a glass jar or a plastic container with a tight lid. Keep the container in a cool, dark place like a pantry or a cupboard.

Avoid storing almonds in the fridge as they can absorb other odours and lose their natural flavour. If you have bought a large number of almonds, you can also freeze them in airtight bags for longer storage. Just remember to defrost them and bring them to room temperature before using them in recipes.

 So, if you're looking for a healthy snack or ingredient to add to your daily diet, almonds are a great choice. They are not only tasty but also contain nutrients such as fibre, protein, and healthy fats. While buying almonds, it's important to choose high-quality, organic almonds. This will ensure that you're getting the maximum nutritional benefits without any harmful additives or chemicals. You can try our almonds and experience their best for yourself. So, don't miss out on the chance to improve your health and enjoy the delicious taste of almonds.

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