9 Health Benefits Of Almonds That You Should Know

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Almonds, also popularly known as Badam are a treasure trove of nutrients. They are rich in vitamins, minerals, dietetic fibre, and monounsaturated fat, which improves the health of the heart. In fact, this list can go on and on.

Almonds (Prunus dulcis) or Badam, a very famous, nutritious nut is actually an edible seed. It is widely grown in California.

Almonds are whitish in colour, covered by a thin brown skin and lastly enclosed in a hard shell. They are oval in shape and have a sweet, nutty smell. Almonds are rich in calories as well as nutrients.

Almonds Nutritional Value

Almonds contain carbohydrates (22%), proteins (21%) and fats (50%). Almonds are rich in B vitamins riboflavin and niacin, vitamin E and minerals like calcium, copper, iron, magnesium, manganese, phosphorus, and zinc. They also contain dietary fibre, monounsaturated fat (oleic acid), polyunsaturated fat (linoleic acid) and many phytosterols.

9 Health Benefits of Eating Almonds Are:

  • Energy Booster:

Almonds are rich in magnesium and Vitamin E and also contain a good amount (21%) of proteins. This helps in maintaining our energy levels throughout the day and keeping us active. Almonds are a very good choice for quick snacks.

Read More: 9 Energy Giving Foods to Solve Your Energy Woes

  •  Improves Memory:

Almonds are known as ‘Food for the Brain’. Vitamin E content in almonds makes us alert and improves memory retention.

As per research, soaking almonds overnight and having them in the morning, on an empty stomach increases Vitamin E and improves memory.[1]

  • Good for our Heart & People with Diabetes:

Magnesium in almonds lowers blood pressure and blood sugar levels.[2] Thus, almonds help in the management of diabetes and reduce the risk of heart diseases.

Almonds also lower LDL cholesterol levels and prevent oxidation, thus protecting our heart. [3]

Read More: Understanding Recommended & Normal Cholesterol Levels

  • Reduces the Risk of Cancer & Alzheimer’s Disease:

Almonds are rich in antioxidants. Vitamin E present in almonds is also an antioxidant and protects our cells from oxidative damage, largely reducing the risk of cancer and Alzheimer’s disease. [4]

  • Anti-ageing Effects:

The rich antioxidant content of almonds protects us from the varied effects of ageing and age-related diseases.[5]

Massaging our face with almond oil fights early signs of ageing like fine lines and wrinkles. Regular usage keeps our skin looking youthful.

  • Treatment of Anaemia:

Anaemia is a dangerous condition in which the red blood cells in our body, carry very less oxygen to the brain. This results due to a deficiency of haemoglobin. Almonds contain iron, copper, and vitamins. So they help in boosting the haemoglobin levels in our body and are useful in the active treatment of Anaemia.[6]

Read More: 7 Home Remedies for Anaemia

  • Reduces Hunger & Promotes Weight Loss:

Almonds are rich in fibre and proteins. So, consumption of almonds makes us feel full for longer periods, thus reducing our hunger and calorie intake.

Almonds thus lead to a reduction in weight. [7]

  • Improves Digestion:

Consumption of almonds increases the beneficial bacteria in our gut, thus promoting gut health and improving digestion. [8]

  • Promotes Bone Health:

High levels of calcium in almonds, keep our musculoskeletal system healthy and prevents the risk of osteoporosis in postmenopausal women.

Read More: How to Keep Bones & Joints Healthy?

Other uses of Almonds:

  • Skincare: Almond oil is an excellent moisturizer. It keeps our skin glowing, acne-free and wrinkle-free when used on our body on a regular basis. Read more about home remedies for glowing skin
  • Haircare: Almond is known to reduce hair fall. Regular massage with almond oil in our hair prevents early greying.
  • Prevents stretch marks: Regular application of almond oil to the affected area, effectively reduces stretch marks.
  • Make-up Remover: Almond oil is a natural make-up remover.
  • Eye-Care: Almond oil reduces dark circles and puffiness under the eyes. Read more about home remedies for dark circles

Best Way to Eat almonds:

To ensure maximum health benefits, soak almonds overnight (around 8 hours) and have them empty stomach in the morning, preferably with the brown skin intact.

The Ideal Dose of Almonds:

There is no such ideal dose but eating a handful (around 15-25) almonds per day could be beneficial to our body, as a part of a balanced diet.

Different Forms in Which Almonds are Available:

  • Whole almonds
  • Sliced almonds
  • Blanched almonds
  • Almond oil
  • Almond milk
  • Almond butter
  • Almond flour

Also Read: 10 Health Benefits of Sabja Seeds

 Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation. 

About the author

Dr Prachi Garg

A Gold Medallist Physiotherapist from the Maharashtra University
of Health Sciences (MUHS), and also a qualified Dietician who later
went on to establish the “Mera Health Genie Wellness, India” in 2009
with a vision to offer the best remedies possible through the medium
of alternative medicines.
Effectively used Physiotherapy, Diet and Nutrition, Yoga, and
Acupressure to help numerous people recover from an injury or
manage a long term problem, achieving fitness goals, managing
weight and well being.

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