Amongst all known nuts, almonds are the one that can be consumed by every age group starting from the day teeth are developed in a child. It is the most healthy, highly nutritious nut around. Eating almonds daily as part of healthy lifestyle lowers bad cholesterol levels and help reduce risk of heart attack.
Benefits of almonds governs from the fact that it is a rich source of folic acid, vitamin E, and minerals and contains no cholesterol unlike other nuts, provides them with tremendous antioxidant and cholesterol lowering properties making it the highly nutritious nut. One ounce (30 grams) of almond provides us with 170 calories, 14 grams fat content, out of these mono-unsaturated fats is 9 grams, poly-saturated fats is 4 grams, saturated fat is 1 gram and cholesterol is 0.
Additionally, they contain 6 grams of proteins, 5 grams of carbohydrates with 4 grams of dietary fibers and 1 gram sugar.
This combination of more of unsaturated fats and less of saturated fats helps in lowering bad cholesterol [LDL] and increasing good cholesterol [HDL] in the body and lowers the risk of heart diseases.
Tremendous benefits of Almonds arise due to the healthy combination of good components with minimal amounts of the harmful ones.
One ounce contains 12% of the daily protein requirement of an individual.
Generous amounts of vitamin E makes it a powerful antioxidant and hence comes with high cancer fighting potential.
Being abundant in phosphorous makes it beneficial for our bones and teeth. They also contain potassium, iron, zinc, copper, manganese and trace amounts of vitamin S, thiamine and riboflavin.
Almonds are highest in calcium amongst all other nuts. One ounce of almonds alone provides us with calcium that we have from ¼ cup of milk.
Being high in folic acid, it becomes very useful for pregnant women to prevent certain birth defects.
Almonds, like all nuts are high in fats but possess high range of the beneficial fats and not the saturated fats.
Overcome Your Myths By The Facts
Almonds should be soaked and peeled before consumption F: No scientific evidence for soaking and peeling almond skin. Almond skin has precious fiber, good for diabetes, cholesterol and digestion.
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Almonds Should Be Consumed In Winters Only
Almonds should be consumed throughout the year. A nutritious diet combining almonds is beneficial in combating lifestyle diseases. A handful of almonds taken 3-5 times a week will lower cholesterol and hence, the heart attack risk is also reduced. Almond consumption will result in gaining weight. Research has shown that combination of low fat and almond diet results in more safe and sustained weight reduction than diet without Almonds.
On comparative nutritional analysis of all nuts, it has been observed that benefits of Almonds are the result of its highest protein content, maximum fiber, highest calcium and vitamin E whose amounts are far above the other nuts, Highest MUFA and PUFA (the best and good fats) and lowest of saturated fats(bad fat)with good amount of iron.
Making Almonds, the highly nutritious nut, a part of our healthy diet bestows on us all nutritional benefits of almonds and helps one to combat the cholesterol effects by lowering it down significantly.
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