ALMOND AND MY HEALTH

Almonds are the seeds of the fruits cultivated from the almond tree. The scientific name of these dry fruits is Prunus dulcis and they are native to the Middle East, India, and North Africa.

Sweet almonds are edible, while bitter ones are used for making oil, a common oil that is used to add flavor to the food. They are usually eaten raw, but many people also add them as ingredients in salads, casseroles,

and other dishes. Almond milk is also a delicious beverage and is an alternative to less nutritious cow’s milk.

Health Benefits

Almonds are known to have great medicinal value and are good in taste. These are the main reasons why so many people proactively add them to their diet. Some of the researched and verified benefits of almonds are given below.

Regulate Cholesterol Level

Regular consumption of almonds helps to increase the high-density lipoproteins i.e. HDL cholesterol levels and they reduce the low-density lipoproteins i.e. LDL cholesterol levels.

Antioxidant Rich

Your body has many components that add to overall health, including the alkalinity of the systems. Almonds are great sources of alkali materials, and this is known to benefit the strength of the immune system, as well as increase the ability to stave off diseases and various health conditions.

Along with almonds’ contribution to alkaline levels, they also have a high content of vitamin E, which is a powerful antioxidant. It seeks out all the damaging free radicals in the body and eliminates them since they promote chronic diseases and can be horribly hazardous to the body’s organs.

Antioxidants like the vitamin E found in almonds affect all major diseases, including cancer and heart diseases. Research has actually shown that people who ingest high levels of vitamin E are actually 30-40% less likely to contract heart diseases.

Prevent Cancer

They improve the movement of food through the colon, thereby preventing build-up and subsequent colon cancer. The National Cancer Center has done extensive research on the link between high-fiber diets and a reduced risk of colon cancer.

Prevent Heart Diseases

The mono-unsaturated fats, protein, and potassium contained in almonds are instrumental in heart health. Vitamin E is an effective antioxidant and also reduces the risk of heart diseases, while the presence of magnesium in them can help avoid heart attacks.

They help reduce the presence and impact of C-reactive proteins (CRP) which causes artery-damaging inflammation. They are also a great source of folic acid. Therefore, they help to reduce the level of homocysteine, which causes fatty plaque buildup in arteries.

Furthermore, the flavonoids in the skin of almonds combine with vitamin E to form a powerful shield against artery wall damage.

Control Blood Sugar Levels

According to research, almonds also help to reduce the reactionary rise in glucose and insulin levels after meals. This modulation offers protection from the dangerous spikes in blood sugar which diabetics often suffer from following a large meal, or a meal with an unexpectedly high level of sugar in it.

They help regulate the absorption and processing of glucose, making the entire process much smoother, and subsequently safer. 

Boost Brain Health

Almonds are a rich source of many nutrients which help in the development and health of the human brain. They have been connected to a higher intellectual level and they have long been considered an essential food item for growing children.

These dry fruits also contain two vital brain nutrients, riboflavin, and L-carnitine, which have been shown to increase brain activity, resulting in new neural pathways and a decreased occurrence of Alzheimer’s disease. Studies have shown that almonds in the diet, as well as almond oil, is nutritive to the overall health and functioning of the nervous system.

Many mothers give water-soaked almonds to their children every morning. Two or three seeds are enough, and you can also remove the outer layer if it causes allergic reactions, as the majority of the nutrients are not held in it.

Improve Bone Health

Almonds are a fantastic source of many vitamins and minerals, and phosphorus is definitely counted among them! Phosphorus can have a considerable impact on the strength and durability of bones and teeth, while also preventing the onset of age-related conditions like osteoporosis.

According to research conducted in the Department of Nutritional Sciences, Faculty of Medicine, University of Toronto, “Consumption of almonds has been associated with increased bone mineral density”.

Skin Care

The benefits of almonds with regards to skin health are well known, and almond oil massages are often recommended for newborn babies. Almond milk is also added to some soaps, because of their well-established reputation for improving the complexion of skin.

Research also links to almond oils benefits in cases of hand dermatitis and other skin diseases.

Reduce Inflammation

Many people think that the word “fat” means something negative, but in fact, certain fatty acids are essential and can be very beneficial for overall health. The body can’t create its own fatty acids, which is why we need to get them from dietary sources.

They have two very important fatty acids, both linoleic and linolenic acids. These fatty acids help reduce inflammation all around the body, which is a general condition that many people suffer from. Fatty acids also help reduce the levels of LDL cholesterol, and they promote healthy skin and hair! All in all, these nuts pack a powerful, healthy punch.

Boost Energy Production

The presence of manganese, copper, and riboflavin in almonds helps in energy production and metabolic rate. A research done at Purdue University reveals that if you are on the go, a handful can get you through the day without filling you up with calories or fat.

Good for Pregnancy

Almonds contain folic acid, which helps reduce the incidence of birth defects in newborn babies. It also stimulates healthy cell growth and tissue formation. Neural tube defects are conditions where the neural tube is either underdeveloped or is partially missing in the fetus.

Doctors regularly prescribe folic acid supplements to pregnant women to ensure proper development of the tube, and they have enough folic acid to keep mothers and their babies healthy.

Regulate Blood Pressure

A research conducted by a team of doctors, including David J.A. Jenkins and Cyril W.C. Kendall, reveals that the potassium present in almonds helps regulate blood pressure, and low levels of sodium, help control the fluctuating blood pressure.

The other nutrients also keep the body balanced in terms of essential needs, which can prevent many deficiencies. Balanced vitamins and minerals are essential for a healthy lifestyle, but if certain elements are neglected, the entire body is affected, resulting in anxiety, stress, and increased blood pressure.

Prevent Constipation

According to Medline Plus, almonds are rich in fiber, and like most other fiber-rich foods, almonds help prevent constipation. However, it is also important to drink a significant amount of water when eating almonds to speed up the digestive process and beneficial effects of the nut.

You don’t even need to eat an excessive amount, the amount of fiber in 4 or 5 almonds is enough to keep your digestion and bowel movements regular.

However, just like any other food, they have their downside. They do contain oxalates, and excessive oxalates can cause crystallization, which can lead to a host of different issues. People having kidney or gallbladder problems should avoid eating almonds.

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