Badam or Almond :
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| Almond |
Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree
Almonds are one of the most famous nuts in the world.
They are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals.
Native place almond:
Almond native to the Middle East, but the US is now the world’s largest producer.
The almond tree producing product:
.The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.
. Almond milk
. Almond oil
. Almond butter
.Almond flour or paste — also known as marzipan.
Almond Benefits:
28 gram of almond contain nutrient:
Fiber: 3.5 grams
Protein: 6 grams
Fat: 14 grams (9 of which are monounsaturated)
Vitamin E: 37% of the RDI
Manganese: 32% of the RDI
Magnesium: 20% of the RDI
They also contain a decent amount of copper, vitamin B2 (riboflavin), and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
It is important to note that your body does not absorb 10–15% of its calories because some of the fat is inaccessible to digestive enzymes (2Trusted Source, 3Trusted Source).
Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.
While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc, and calcium you get from almonds.
Almond contains Antioxidant :
Almonds are a fantastic source of antioxidants.
Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging, and diseases like cancer.
The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin.
For this reason, blanched almonds — those with skin removed — are not the best choice from a health perspective.
These findings support those of another study that found that eating almonds with main meals reduced some markers of oxidative damage.
Almonds contain high Vitamin E
Vitamin E is a family of fat-soluble antioxidants.
These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.
Almonds are among the world’s best sources of vitamin E, with just 28 grams providing 37%.
Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer, and Alzheimer’s disease.
Almonds control Blood Sugar :
Nuts are low in carbs but high in healthy fats, protein, and fiber.
This makes them a perfect choice for people with diabetes.
Another boon of almonds is their remarkably high amount of magnesium.
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.
The current Right of information for magnesium is 310–420 mg. 2 ounces of almonds provide almost half that amount — 150 mg of this important mineral.
Interestingly, 25–38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function
People without diabetes also see major reductions in insulin resistance when supplementing with magnesium.
This indicates that high-magnesium foods such as almonds may help prevent metabolic syndrome and type 2 diabetes, both of which are major health problems.
Magnesium Also Benefits Blood Pressure Levels
The magnesium in almonds may additionally help lower blood pressure levels.
High blood pressure is one of the leading drivers of heart attacks, strokes, and kidney failure.
A deficiency in magnesium is strongly linked to high blood pressure regardless of whether you are overweight
Studies show that correcting a magnesium deficiency can lead to major reductions in blood pressure
If you do not meet the dietary recommendations for magnesium, adding almonds to your diet could have a huge impact.
Almonds Can Lower Cholesterol Levels:
High levels of LDL lipoproteins in your blood — also known as “bad” cholesterol — are a well-known risk factor for heart disease.
Your diet can have major effects on LDL levels. Some studies have shown almonds to effectively lower LDL.
A 16-week study in 65 people with prediabetes found that a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL.
Another study found that eating 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining “good” HDL cholesterol. Participants also lost belly fat.
Almonds Prevent Harmful Oxidation of High-density lipoprotein(LDL)Cholesterol:
Almonds do more than just lower LDL levels in your blood.
They also protect LDL from oxidation, which is a crucial step in the development of heart disease.
Almond skin is rich in polyphenol antioxidants, which prevent oxidation of cholesterol in test-tubes and animal studies
The effect may be even stronger when combined with other antioxidants such as vitamin E.
One human study showed that snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14%.
This should lead to a reduced risk of heart disease over time.
Eating Almonds Reduces Hunger:
Almonds are low in carbs and high in protein and fiber.
Both protein and fiber are known to increase feelings of fullness. This can help you eat fewer calories
One four-week study in 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly reduced hunger and the desire to eat
Numerous other studies support the hunger-fighting effects of nuts.
Almonds May Be Effective For Weight Loss;
Nuts contain several nutrients that your body struggles to break down and digest.
Your body does not absorb about 10–15% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism slightly
Due to their satiating properties, nuts are a great addition to an effective weight loss diet.
In one study, a low-calorie diet with 84 grams of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates.
Another study in 100 overweight women found that those consuming almonds lost more weight than those on a nut-free diet. They also showed improvements in waist circumference and other health markers (39Trusted Source).
Despite being high in fat, almonds are definitely a weight-loss-friendly food.
Almonds and other nuts are very high in calories. As a snack, they should be on the binge eaters’ blacklist.
Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E.
The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.
considered, almonds are as close to perfect as a food can get All things.
Topmost Question in Your Mind :
1.How many almonds can eat one day?
Compared to all other nuts, almonds are the most packed with nutrients and beneficial components.
one day you can eat above 8-10 almonds.
You can either eat soaked almonds or crush them and add them to your morning salad or garnish your dishes, it is beneficial in any way you use it.
2.When you take almonds?
To receive the maximum benefits from almonds, it is recommended to consume them in the morning.
Consuming nuts along with your breakfast helps regulate blood sugar, keeps you satiated, and boosts your metabolism
3.Why almonds should be soaked in water?
When soaked, they become softer, less bitter, and more buttery-tasting, which may be more appealing to some individuals. Soaked almonds have a softer, less bitter flavor than raw ones. They may be easier to digest, which can increase your absorption of some nutrients.
4.Should we remove the skin of soaked almonds?
Research shows that the best way to eat almonds is soaked and skin removed. The skin of the nut contains tannins, which prevent the complete absorption of nutrients. Moreover, the skin is hard to digest as well, which is why most people prefer to eat almonds skin removed.
5.Can we eat Badam on an empty stomach?
As Almond contains many nutrients, you can eat almonds directly, preferably on an empty stomach to increase and speed up the absorption of the nutrients
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