A treat to the taste buds and a great source of nutrition, almond fruits are a powerhouse of goodness. Learn how almonds are good for you and the different ways of eating almonds and the numerous benefits these methods have to offer - from providing the essential nutrients to being a brain-friendly food!

8 reasons to include almonds in your daily diet

Introduction

A type of tree nut that almost everyone across the world loves, the seed of the almond fruit are often regarded for their distinct flavour and high nutritional value. Promising a plethora of benefits, almonds are also multipurpose and can be consumed with milk or eaten in the form of chikki and barfi. Want to know exactly why almonds are good for you? Read on as we explore the different varieties of almonds and the benefits of including them in your diet. 
Almonds Nutrition

  1. High in protein: Almonds are good sources of proteins - the macronutrient that is a part of every cell in our body. Every handful (about 30 g) provides 5.4 g of protein.
  2. A source of essential minerals: Almonds contain minerals like calcium, magnesium, potassium, and zinc. Calcium is required in the body to maintain strong bones and teeth and also helps with muscle function, while magnesium is needed for a healthy immune system and to fight infection. Zinc’s role is associated with growth and development. Just a handful of almonds can help adults reach over 20% of their daily RDA for magnesium.
  3. Supplies good fats: An approximate serving of 30 g of almonds can provide 9.6 mg of omega 3 fatty acids. These are superior quality fats that are beneficial for the heart and can prevent inflammation in the body. 
  4. Provides dietary fibre: Dietary fibre is a much talked about functional food due to its ability to provide satiety and prevent the uncontrolled increase of blood sugar when ingested. What’s more, almonds are relied upon as a stable source of fibre for the body. Fibre also serves as a prebiotic - food for the healthy bacteria in our gut. 
  5. Excellent source of vitamin E: Vitamin E is a fat-soluble vitamin, which refers to its requirement for fat in order to be absorbed by the body. It plays an essential role in the cell's antioxidant defence system - it prevents the oxidation and consequent damage of cells. Every 30 g of almonds provides 7.8 mg of Vitamin E.

Health Benefits of Almonds

  1. Can help lower blood glucose levels: Almonds have a high protein and fibre content while being relatively low in carbohydrates. They are especially ideal for managing blood sugar levels. Due to their nutritive profile, almonds do not spike blood glucose immediately upon consumption, but instead ensure the slow release of sugar. This attribute of almonds may be beneficial for diabetics.
  2. Can reduce cholesterol levels: The favourable fat composition and fibre listed above enable almonds to provide a hypocholesterolemic benefit - the ability to bring down cholesterol levels upon consumption. Almonds also contain phytosterols, which have cholesterol lowering properties.
  3. Protective for the heart: Almonds are known to reduce the Low Density Lipoprotein (LDL-C) which is a harmful type of cholesterol that can lead to coronary heart disease. Their addition to the diet can also help maintain high density lipoprotein (HDL-C), which is a good type of fat. An imbalance of LDL and HDL leads to dyslipidemia - a proven risk factor for CVD. A study conducted on Indians established that consuming around 45 g of almonds every day can help reduce dyslipidemia and thus be protective for the heart. 
  4. A powerhouse of antioxidants: Polyphenols are plant components that have known medical benefits against degenerative diseases. Almond skin is a concentrated source of these polyphenols that can protect the body against cell damage.
  5. Improves brain function: The folate, Vitamin E, good fat, and polyphenolic content of almonds make them a brilliant food for the brain. It is suggested that regular consumption of almonds can improve memory. 
  6. Healthy snack to control weight: While uncontrolled snacking between meals can lead to weight gain, almond nuts prove promising in this field. It is found that opting for almonds as snacks can suppress hunger and curb the desire for eating sensations. Another advantage of choosing almonds is that they do not contribute to extra weight gain when ingested in moderation.

Types of almonds and how to eat them

There are two types of almonds - sweet almond and bitter almond. The bitterness is determined by the content of a compound called cyanogenic diglucoside amygdalin, which is there in the kernels of almonds. It is always better to opt for organic almonds, which are grown without inorganic fertilisers and pesticides, instead of conventionally grown almonds. Thus, almonds are good for you as they include a wide organic variety and extensive aroma compounds. 

Following are a few ways to eat them:

  1. Raw almonds: The easiest way to eat almonds is possibly straight out of the jar. Like other nuts, almonds do not need pre-preparation and are easy to carry around too, making them a great choice for a healthy snack. Raw almond nuts are crunchy and impart a distinct taste, making them one of the most loved nuts. 
  2. Roasted almonds: Roasted almonds are beneficial for your body in more than one way. Roasting increases the antioxidant activity of almonds. The best sensory properties can be obtained by exposing almonds to low/moderate temperatures (120-160°C) for a short time. However, you should be careful while carrying out this procedure, as extreme heat can damage the polyunsaturated fats in almonds due to a condition called oxidation.
  3. Soaked almonds: While there’s a common notion that soaking almonds may be the best way to eat almonds, research suggests that there isn’t much difference between soaked and raw almonds. However, soaking almonds imparts a buttery flavour and makes them easier to chew. This in turn boosts the availability of nutrients for absorption, especially fats. 
  4. Blanched almonds: There are some almond dishes that require them to be boiled, peeled, and sliced. However, this isn’t the best way to eat almonds from a nutrition perspective. The reason for this is that almond skins contain plant polyphenols, which are good for health. These functional ingredients are lost when almonds are peeled.


Conclusion

We hope that this blog answers the question, “Why almonds are good for you?” Almonds are a phenomenal source of a variety of nutrients and are credited with being advantageous for overall health, right from bolstering the activities of the brain to protecting the heart. From roasted to raw almonds, they are used in a variety of dishes and make a great snack option for those trying to lose weight. If you haven’t been including almonds in your diet, this is your sign to include the beneficial nuts and ensure you don’t go a day without eating a few.

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