Almond Benefits

Almonds, popular as one of the healthiest nuts, are said to have originated in some parts of West Asia and North Africa. These nutritious nuts have been used by humans for a very long time and it has been suggested that it was the ancient Greeks, who started cultivating almonds for the first time. This is substantiated by the fact that these nuts were referred to as 'Greek nuts' in ancient Rome. Even today, these nuts are widely used across the globe. While the sweet varieties are used for eating, the bitter versions are used for producing almond oil. Apart from having high levels of vitamins and minerals, almonds are also rich in proteins, carbohydrates, fiber and essential fatty acids. Being rich in nutrients, they offer various health benefits.

Nutritional Value of Almonds

As stated above, these nuts are highly nutritious and is categorized as one of the healthiest and well-balanced food. ¼ cup (around 35 grams) of whole almonds contains around 7 grams carbohydrates, 7.6 grams protein, 4.1 grams dietary fiber, 18 grams of fat, 1.7 grams sugar, zero cholesterol and amounts to 206 calories. The following table will provide detailed information about the nutrient content in ¼ cup of almonds.

Nutrient	Value
Vitamin A	0.34 IU
Vitamin B1	0.03 mg
Vitamin B2	0.3 mg
Vitamin B3	1.4 mg
Vitamin E	9 mg
Folate	11.39 mcg
Calcium	91.8 mg
Iron	1.6 mg
Manganese	0.09 mg
Magnesium	98.7 mg
Phosphorous	168.6 mg
Potassium	257.4 mg
Zinc	1.22 mg
Molybdenum	10.2 mg
Selenium	0.98 mg

Health Benefits of Almonds

Good for Cardiovascular System: Almonds are said to be good for cardiovascular health. These health benefits are due to the high level of monounsaturated fat, which is linked to reduced risk of heart disease. Monounsaturated fat is capable of reducing levels of bad cholesterol. Studies show that the cholesterol lowering property of almonds could also be due to the antioxidant property of vitamin E in it. According to some studies, consumption of these nuts with skin is more beneficial for heart health. This is because, the skin is rich in antioxidant flavonoids. Almonds are rich in magnesium that promotes blood circulation. These nuts are also a good source of potassium that maintains normal blood pressure, as well as heart rate.

Almond Benefits for Skin and Hair
These nuts have always been touted as a health food for skin, as well as hair. One of the mains reasons for this is the vitamin E content of these nuts. Another contributory factor is selenium, which is said to be useful in fighting the process of aging. Almond oil for skin is also believed to be good for preventing premature wrinkles, pimples and dry skin. Almond oil massage is often recommended for healthy glowing skin. This oil is one of the commonly found remedies for a wide range of hair problems like dandruff and hair fall. It is also used for promoting hair growth and for fighting premature graying.

Other Benefits of Almonds
Use of these nuts during pregnancy is believed to be good for good for decreasing the risk of birth defects in newborns. This is due to the folic acid content in these nuts. Almonds are also said to be useful in maintaining normal blood pressure, due to the high levels of potassium. Intake of these nuts is also linked to prevention of blood sugar hike after meals and so, it is also good for preventing diabetes. According to some studies, inclusion of almonds in a low-calorie diet can lead to weight loss. Intake of these nuts is also linked to prevention of constipation and colon cancer.

Some people soak these nuts before use. Improved digestion is said to be one of the benefits of soaking almonds in water. It is also said to be beneficial for improved absorption of nutrients. Even almond milk is said to be a healthy form of consumption of this nut. So, include them in your diet and reap the health benefits. However, it is always advisable to use it in moderate amounts. It may induce sleep, migraine headaches, if consumed in large amounts.