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Introduction
*Almonds are called the “King of nuts.”
*They are the seeds of the almond tree, Prunus dulcis. Botanically, the almond is not considered a true nut, despite common usage.
*Almonds are the most nutritionally dense nuts, whether compared calorie per calorie or ounce per ounce.
*Although they are eaten raw, it is best to soak them in water for a few hours and remove the skin before they are consumed. This process is called blanching. There are harmful tannic acid and enzyme inhibitors in the brown skin of raw almonds because of which many people have digestion problems when consumed raw. Soaking and blanching removes these and improves their digestibility and nutrition profile.
*It is always good to select, if possible, raw organic almonds in their shell. This helps to ensure that the almonds are fresh and not rancid.
*Number of nuts per 1 serving (1 ounce) is 24.
Are they raw?
Yes and No.
*Yes, if picked fresh or if it says ‘raw’ or sundried on the pack.
*No, because most almonds at the supermarket are roasted. Make sure you read the label.
Health Benefits
1. Almonds are a healthy snack. A one-ounce, 160-calorie serving of almonds, or about a handful, is an excellent source of vitamin E and magnesium, and a good source of fiber.
2. Almonds are good sources of monounsaturated fatty acids. The heart-healthy monounsaturated fat are very satiating, resulting in a feeling of fullness and thus preventing individuals from overeating.
3. Eating a daily handful of almonds a day may lower LDL, or “bad” cholesterol.
4. These are naturally cholesterol free.
5. They have high protein content, 10% of RDA is met by one ounce of almonds.
6. Eating almonds may help maintain or even lose weight. According to a study, adding a daily ration of almonds to a low-calorie diet enhanced weight loss, as well as significantly improved risk factors associated with heart disease, when compared to a low-fat, low-calorie diet.
7. Like all nuts, they are rich in dietary fiber, helps satisfy hunger for longer.
8. Good source of potassium, which is important for active muscles and nerves.
9. Good source of calcium and phosphorus, which help build strong bones and teeth.
10. Good source of riboflavin for growth and healthy red blood cells.
11. Good source of magnesium, which is very important for enzyme function and metabolism.
12. Almonds are natural sources of Vitamin E. Vitamin E is a powerful antioxidant. It protects our cells from damage by preserving the integrity of cell membrane, helping to maintain a healthy heart and blood vessels. One serving provides over half of the daily requirement.
13. Almonds are a natural source of phytosterols, which are plant compounds that help to keep a healthy heart.
14. The sweet almond itself contains practically no carbohydrates, and may therefore be made into flour (almond meal) for cakes and biscuits for low carbohydrate diets or for patients suffering from diabetes mellitus or any other form of glycosuria.
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