Almond, known as the king of nuts, is a highly nutritious food. It is rich in almost all the nutrients needed by the body. It is a good source of dietary fiber, heart-healthy monounsaturated fat, high-quality protein, vitamin E and magnesium and other minerals like potassium, calcium, phosphorus and iron.

It is an effective health-building food, both for the body and mind. New research shows that almonds not only provide essential nutrients but also helps fight obesity, heart disease and diabetes.

Cracks obesity

Almonds crack obesity…It is not as nutty as it seems.

Research studies show that going on an almond low calorie diet not only makes you lose weight more effectively, it makes you healthier while you lose.

Eat more, absorb less

Normal chewing of almonds breaks down only some of the cell walls, leaving others intact. While the protein in the almond is highly digestible, the lipid material (fat component) is largely unabsorbed. Thus, not all the fat is available for digestion, making it a lower-calorie food than suspected.

Eat and satiate

Due to the high fiber content almonds have greater levels of satiety. This greater satiety leads to an overall satisfaction of hunger that can help people maintain a healthy weight. Food records from participants also showed that almonds replaced less healthy high calorie snacks in their diets.

Other Health Benefits

Healthier Heart:  Scientific analysis shows that patients who ate a handful (1 ounce) of almonds each day lowered their LDL (low density lipoprotein) cholesterol or ‘bad’ cholesterol significantly. This means reduced risk of heart disease. For every 1% drop in cholesterol, there is a 2% drop in the risk of heart disease. Studies have shown that a combination of foods with cholesterol-lowering components, including a snack of almonds are safer and have been as effective as first-line drugs such as statins prescribed for the purpose.

Reduced Risk of Cancer: Almonds may possibly reduce colon cancer risk. Almonds contain anti-oxidants or chemo-preventive agents that have inhibited early-stage colon cancer in animal studies. Patients on chemotherapy, who were given protein-fortified almond milk showed improved immunity.

Diabetes Management: Just as the fiber structure of almonds may block some of the fat from being absorbed, similarly the fiber in almonds slow the actual absorption of the carbohydrates into the body. The University of Toronto pointed out that almonds reduce surges in blood sugar following eating them, thereby decreasing both insulin secretion and fat oxidation stress – two factors that are believed to be involved in the development of heart disease and diabetes.

Antioxidant Activity: Almonds are the leading food source of alpha-tocopherol vitamin E, the more powerful and absorbable form of the antioxidant vitamin. Surveys shows that on average men need 5 mg of alpha-tocopherol and women need 8 mg of alpha-tocopherol a day to meet their vitamin E needs. We can most effectively close the gap on vitamin E consumption with just an ounce of almonds a day.

Cigarette smoke contains many oxidants which have been shown to damage lipids, protein and DNA. The best advice is, if you smoke, stop it; and while you are at it, make it a habit to eat antioxidant-rich foods such as almonds, vegetables and fruits.

Phytochemicals

Almonds skins contain high levels of flavonoids. The unique combination of almond phytochemicals in the skin with the alpha-tocopherol vitamin E in almond fruit keep the so-called “bad” LDL cholesterol from oxidizing, a mechanism associated with the formation of plaque in arteries of the heart. Acting in synergy, it plays a co-defensive role against atherosclerosis.

Smarter brain: Almonds have various medicinal properties that help in preserving the vitality of the brain and curing anemia.

Almonds also have excellent laxative properties. Regular application of almond paste prevents early appearance of wrinkles, black heads, dryness of the skin, pimples and keeps the face fresh.

So, “go nuts” over this wonder nut!