Almonds are also well known as Badam. Almonds are nutrient powerhouses. Almonds can be consumed whole, chopped, sliced, or ground into almond flour or almond butter. Almonds can even be made into Badam milk. Almonds are a very good source of polyunsaturated and monounsaturated oils, protein, magnesium, potassium, zinc, iron, and calcium. Apart from this, as is widely known, they are a superb source of Vitamin E.

Almonds are even referenced in the first book of the Bible, Genesis, as a prized food given as gifts. The edible part of the almond is actually a seed from a drupe, a fruit in which the outer shell and hull layers are typically not eaten. After extracting the almond seed, the shells and hulls are often used for livestock feed and bedding. This is more deliciously satisfying nut truly deserves its superfood status and separate demand. Here are six research-backed almond benefits and simple ways to incorporate these healthy nuts into meals, snacks, and treats.

Nutrition’s of Almonds:-

Almonds have been suggested to reduce heart disease risk by lowering total and LDL cholesterol, and exerting anti-inflammatory and antioxidant effects. Plant sterols as found in almonds may interfere with the absorption of cholesterol and bile acid, and the high amount of unsaturated fat in almonds favors an improved lipid profile, especially when this food replaces other foods high in saturated fat and refined carbohydrate.

The Nutrition value   of the 30 grams of almonds are consisting of following composition.

  • 184kcal / 760KJ
  • 6.3g protein
  • 16.7g fat
  • 11.5g mono-unsaturated fat
  • 3.1g poly-unsaturated fat
  • 2.1g carbohydrates
  • 2.2g fibre
  • 72mg calcium
  • 81mg magnesium
  • 7.19mg vitamin E
  • 14mcg folate

Just 28 grams of Almonds provides for 37% of the recommend daily intake of Vitamin E, and we all know how important Vitamin E is for good skin and healthy hair. Almonds are known to be antioxidants and it is largely concentrated in the skin of almond, so eating it whole is better than eating them blanched.

Health Benefits of Almonds:-

Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.


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