HEALTHY NUTS (1): ALMONDS

Almond nut is the seed of almond fruit. Almonds are off-white in color, covered by a thin brownish skin and encased in a hard shell. They are classified into 2 categories: sweet almonds and bitter almonds. Sweet almonds are edible, usually malleable in texture and wonderfully buttery in taste. Bitter almonds are used to make almond oil; they are inedible as they naturally contain toxic substances such as hydrocyanic acid which are removed in the manufacturing of almond oil.

Almond is often eaten on its own raw or toasted, available in many forms such as whole, flaked or flour. It can also be made into almond milk (can be taken by people with lactulose intolerance as it is not a diary milk), almond oil (used in cosmetics and also for cooking) and almond butter (can be spread on bread instead of margarine)

According to the US Food and Drug Administration reference values for nutrition labelling; in 23g of raw almonds: there is 14.72mcg Biotin, 6.03mg Vitamin E, 0.53g Manganese, 0.23mg Copper and Vitamin B2, 111.32mg Potassium, 61.64mg Magnesium, 2.81g Fiber, 4.88g Protein, 4.98g Carbohydrate, 11.37g Total fat, 0.86mg Iron, 0.71mg Zinc, 162.15mg Potassium, 132.25g Calories and 0.89g Total sugars.

Health benefits of almonds are extensive.

1.      It lowers LDL cholesterol and reduce your risk of heart disease- it promote cardiovascular health by providing 162mg of potassium (which is essential for maintaining normal blood pressure and heart function. Almonds are high in monounsaturated fats (health-promoting fats which have been associated with reduced risk of heart disease). It ability to reduce heart disease risk may also be due to the antioxidant action of vitamin E found in it.

2.      It provides protection against diabetes- almonds appear to not only decrease after meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals.

3.      It aids brain development- almonds are source of many nutrients which helps in the development and health of human brain. They contain 2 vital brain nutrient: vitamin B2 and L-carnitine which have been shown to increase brain activity, resulting in new neural pathway.

4.      It helps to strengthen immune system- it contains zinc and vitamin E which is a powerful antioxidant.

5.      It strengthens the bone- it contain phosphorus which as a considerable impact on the strength and durability of bones and teeth.

6.      It boosts energy- the presence of manganese, copper and vitamin B2 helps in energy production and metabolic rate.

7.      It is good for pregnancy- it contain folic acid which helps to reduce the incidence of birth defects in newborn. It also stimulates healthy cell growth and tissue formation.

8.      For weight loss- the dietary fiber in almonds contributes to the sensation of being full. Also, the monounsaturated fat contained in almonds satisfies appetite and prevents over eating.

9.      Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to ageing and disease.

10.  In cosmetics, almond oil is used for smooth and flawless skin, relive eczema, psoriasis and skin rashes, to remove dark tan and signs of ageing, for muscle ache and fatigue, to control hair loss and for long shiny hair.

Go nut!!! Take almond!!!