Health Benefits of Almonds (Badam)

Almond

About Almonds/Badam

Almond or Badam is a most beneficial and natural edible seed cultivated in many countries and related to the genus Prunus. Almonds were first originated in the western Asia and North Africa. It is a drupe type seed closed inside the hard shell. Almonds are found of many types of different tastes like bitter or sweet whereas some almond species are toxic too.

Benefits of Almonds/BadamUnited States is the largest almonds producing country in the world which produces around 80% of the whole supply. Some other almonds producing countries are Spain, Italy, Iran, Syria, Turkey, Algeria and etc. I am related to the nursing field, experienced a lot about almonds and sharing my experiences about the all the pros and cons of the almonds.

Prevents from Heart Problems

• Having almonds on regular basis reduces the risk of heart attack, atherosclerosis and hypertension as it lowers the level of bad cholesterol in the blood and availability of some important minerals like potassium, magnesium, vitamin E, protein, folic acid, low sodium, monosaturated fats, oleic acid (an unsaturated fatty acid which lowers the blood pressure) and etc.

Protects Artery Walls from Damage

• Almonds help by protecting the artery walls from getting damage because of the flavonoids contents available in its skins.

Build up Bones and Teeth

• Almonds help in building the bones and teeth very strong because of its phosphorus contents.

Contains Healthy Fat

• Almonds have a type of healthy fats, fiber, protein thus helps in the weight loss.

Maintains Blood Sugar and Insulin Level

• Eating almonds helps in maintaining the blood sugar level and insulin level after the meals thus helps to fight with diabetes.

Boosts Brain Functioning

• Because of the availability of riboflavin and L-carnitine in the almonds, it boosts the brain functioning as well as reduces the risk of serious brain disease like Alzheimer’s disease.

Nourishes Nervous System

• Almonds help in increasing the high intellectual level and longevity by nourishing well the nervous system.

Maintains Immunity Power

• Almonds reduce the risk of poor immune functioning, osteoporosis, weight gain and fatigue by alkalizing the body.

Softens Skin and Hair

• Almond oil is best for the baby massage as it moisturizes and softens the skin and hair.

Improves Body Stamina

• Almonds provide more energy to the body and increase the resistance power and stamina because of the availability of copper, riboflavin and manganese.

Maintains Gastrointestinal Health

• Almonds maintain the gastrointestinal health because of its high fiber content and prebiotic properties.

Prevents Artery Inflammation

• Almonds have ability to reduce the C-reactive protein (which causes the artery damaging inflammation).

Reduces Risk of Stone Formation

• Almonds reduce the risk of gallstones formation.

Powerhouse of Protein

• Almonds are the powerhouse of the protein thus nourishes the body very well.

Removes Body Toxins

• Its anti-oxidants property helps in removing the toxic oxygen free radicals from the skin as well as the mucous membrane. The vitamin E (alpha-tocopherol) content of it works as a fat-soluble antioxidant.

Tone up Body Muscles

• Variety of minerals (such as calcium, iron, potassium, magnesium and zinc) availability in the almonds helps to tone up the body muscles and bones thus prevents from osteoporosis.

Prevents from Cancer and Abnormalities in Baby

• Its folic acid content is very beneficial for the pregnant women and prevents the woman from cervical cancer, colon cancer, constipation and baby from the risk of birth defects and abnormalities.

Rich Source of Phytochemicals

• Almonds are the rich source of phytochemicals which keeps the cancer, cardiac problems and various other chronic diseases away.

Reduces Weight

• Every raw almond has 7 calories, dietary fibers and proteins which help in reducing more weight.

Used to Prepare Things

• Almonds are used to prepare variety of almond butter, almond oil, almond syrup and etc which are used for various purposes.

Improves Memory Power and Concentration

• Eating raw almonds and using almond oil is beneficial in improving the memory power and concentration thus makes the children sharp minded and active.

Makes Skin Healthy

• Regular uses of raw almonds and massage with almond oil makes the skin bright, soft, smooth and supple from dry and cracked skin.

Prevents from Wrinkles and other Skin Problems

• It also prevent from psoriasis, reduces the wrinkles, black heads, dark circles under eyes, pimples and etc.

Reduces Dryness and Dandruff of Hair

• Badam rogan oil massage on the scalp reduces the dryness, dandruff, graying of hair and protects from being coarse and hair fall.

Prevents from Disorders

• Eating almonds provides many health benefits like prevents from respiratory disorders, anemia, heart disorders, impotency, constipation, coughs, diabetes and etc.

Satisfies Appetite

• Almonds help in managing weight as it has mono-unsaturated fat which satisfies the appetite and prevents the person from over-eating.

Real Facts about Almonds

• California is the leading almonds producer in the world and first almond tree was planted there as well during 1700′s.
• 500 ml of the almond oil is attained from the 1000 pound almonds.
• 40% of the total production of almonds is used in chocolate industry.
• It is believed in the Romans that almonds are the indication of good luck for newly married couple.

Why it is Necessary to Eat Soaked Almonds?

• If you are using almonds on daily basis, it is very necessary to soak the almonds in water for the whole night and taken in the morning in order to sprout and set free the full nutritional value of the almonds by activating their beneficial enzymes. These enzymes help in improving the digestion and allow a better access to its nutrients. The skin of the almonds has an enzyme inhibitor which protects the almond until the suitable water and sunlight allow it to get germinated.
• Soak the almonds during the night for at least 10 to 12 hours, rinse them in the morning to eat or place them in a wet towel for the next 12 hours to get sprouted. The tannins of the skin of the unsoaked almonds may interfere with the proper digestion of the carbohydrates, proteins and cellulose.
• Same for the processed or roasted almonds, roasting and processing process may kill the enzymes. It should be also taken care of while purchasing the raw almonds form the market that it should not be pasteurized as the pasteurization process may also kill the enzymes.

Nutritional Benefits of Almonds/Badam per 100 g

(Source: USDA Nutrient Database)

Energy: 576 kcal

Carbohydrates: 21.69 g

Sugars: 3.89 g

Starch: 0.74 g

Dietary fibers: 12.2 g

Water: 4.70 g

Fat: 49.42 g

Saturated Fat: 3.731 g

Monounsaturated Fat: 30.889 g

Polyunsaturated Fat: 12.070 g

Protein: 21.22 g

Amino Acids:

Tryptophan: 0.214 g

Threonine: 0.598 g

Isoleucine: 0.702 g

Leucine: 1.488 g

Lysine: 0.580 g

Methionine: 0.151 g

Cystine: 0.189 g

Phenylalanine: 1.120 g

Tyrosine: 0.452 g

Valine: 0.817 g

Arginine: 2.446 g

Histidine: 0.557 g

Alanine: 1.027 g

Aspartic acid: 2.911 g

Glutamic acid: 6.810 g

Glycine: 1.469 g

Proline: 1.032 g

Serine: 0.948 g

Water: 4.70 g

Vitamins:

Vitamin A: 1 IU

Thiamine or vitamin B1: 0.211 mg

Riboflavin or vitamin B2: 1.014 mg

Niacin or vitamin B3: 3.385 mg

Pantothenic acid or B5: 0.469 mg

Vitamin B6: 0.143 mg

Folate or vitamin B9: 50 μg

Choline: 52.1 mg

Vitamin E: 26.2 mg

Minerals:

Calcium: 264 mg

Iron: 3.72 mg

Magnesium: 268 mg

Manganese: 2.285 mg

Phosphorus: 484 mg

Potassium: 705 mg

Sodium: 1 mg

Zinc: 3.08 mg

Copper: 0.3 mg

Selenium: 0.8 mcg

Phytonutrients

Beta-carotene: 1 μg

Lutein and zeaxanthin: 1 μg

How to Select and Store

Always select fresh, hard, bright colored, heavy, well skinned and small amount of the almonds from market. Avoid buying bad or rancid smelling, light, wrinkled, spotted, blackish skinned and etc. It can be stored for months at room temperature if placed away from the direct sun light, cool, dry and safe place.

How to Enjoy

There are many ways of enjoying almonds such as soaked raw almonds, roasted, salted, mixed with dry fruits, with milk and etc. It can be added to other dishes to enhance look and taste such as biscuits, icecream, sweet dishes, kheer, laddoos, pasta, halwa, namkin and etc.

Disadvantages of Almonds

Eating almonds in limit is very good for getting all the health benefits of it however having too many a day can cause various side effects to the health. Here I am pointing out some harmful effects of eating more almonds:

• Eating almonds more than the daily limit may trigger with the weight gain. As almonds are loaded with the high calories and fat so one can gain weight.
• Its high manganese content may interfere with some antipsychotic drugs, laxatives, antacids, blood pressure medicines as well as certain antibiotics. Normal requirement of the manganese is 1.8 to 2.3 mg daily to maintain the body function properly.
• Eating too much almonds may cause the vitamin E overdose (cause lethargy, headaches, diarrhea, blurred vision and flatulence) as almonds are the good source of vitamin E.
• Eating a lot of almonds daily may cause some gastrointestinal problems like constipation and abdominal bloating because of the more fibres. One ounce of almonds gives 3.5 g of fiber.

Precautions about Almonds

• A patient suffering from the gall bladder or kidney stones should avoid taking almonds as high oxalate content of it may cause serious problems.
• Some person who are allergic to the almond protein and develop the allergic reactions, should avoid eating almonds.
• Raw bitter almonds should also be avoided as they contain hydrocyanic acid and prussic acid which are toxic in nature.
• Children below one year should be avoided eating almonds.
• Almonds should be eaten with its skin as it has more antioxidant flavanoids.

How many Almonds to Eat a Day

Eating 5 to 6 almonds daily is ok for the normal person accordingly his/her daily calorie requirement. Eating almonds in normal quantity may help in managing or losing weight but it should be in limit. Over the limit it may cause some serious problems.

Health Benefits of Walnuts (Akhrot)

About Walnut/Akhrot

Walnuts are full of healthy and high density nutrients (especially proteins and essential fatty acids) offered by the nature to nourish the human fraternity. It is one of the most nutritious edible seeds of the genus Juglans and belongs to the Juglandaceae family. Naturally its seed shell is closed under the leathery, fleshy and green husk. It is a round and single seeded (two halves) stony fruit.

The most significant and major species of the walnuts are the Black Walnut and the Persian or English walnut (originated in India). Some other species are California Black Walnut, butternuts and Arizona Walnut. The juicy husk from the Akhrot is used as a dye for dyeing the cloth.

According to the statistics of 2010, the China was the largest producer of the walnuts which produces around 1.06 million metric tonnes of walnuts whereas the total production of the walnuts worldwide was 2.55 million metric tonnes. Walnuts are also produced by the India, Turkey, Iran, France, Romania, Ukraine, United States (world’s largest exporter), Mexico and Chile.

Walnuts

Benefits of Walnuts/Akhrot

It is a great seed having lots of health benefits which a person must eat to make his health better than before. Here I am going to mention all the incredible and innumerable health benefits of the walnuts:

Rich Source of all Essential Nutrients

• Walnuts are the rich source of energy as it contains healthy nutrients including minerals, vitamins, antioxidants and fatty acids which are required for the optimum health.

Strengthens Body

• Walnuts are very rich in the Omega 3 (eicosapentaenoic acid or EPA and docosahexaenoic or DHA) and Omega 6 fatty acids which helps our body to cell growth, blood clotting, better immune function, various major disease prevention and etc.

Maintains Cholesterol Level

• Walnuts have ability to lower the bad cholesterol level and enhance the good cholesterol level in the blood thus aids in preventing the major heart diseases and strokes.

Reduces Risk of Cancer

• Walnuts have several nutritive ingredients slows down the cancer growth. Walnuts have omega-3 fatty acids, phytosterols (beta-sitosterol), vitamin E and antioxidants which reduce the risk for colon cancer, breast cancer and prostate cancer.

Beneficial for Overall Health

• Eating soaked walnuts is very beneficial to the health instead of consuming it roasted, toasted or baked. Soaking process makes it free from the tannins and even more digestible.

Regularizes Body Organs Functioning

• Walnuts are very good source of several minerals potassium, selenium, calcium, manganese, copper, iron, magnesium, zinc and etc which are very beneficial in regulating the growth and development, of sperm generation, better digestion, synthesizing nucleic acid and lots of body functioning.

Lowers Risk of Coronary Artery Diseases

• Its anti-inflammatory property helps in lowering the blood pressure risk and coronary artery diseases.

Rich Source of Phytochemicals

• Its antioxidant property is due to many phytochemicals (ellagic acid, melatonin, carotenoids, vitamin E and poly-phenolic compounds) which reduces the risk of ageing, cancer, inflammation and variety of neurological diseases.
• Walnuts are the richest source of the phytonutrients and minerals like magnesium, selenium, phosphorous, iron, calcium, zinc and etc which are required by the body for maintaining the various body organs functioning.

Protects from Free Radicals

• Eating approximately seven walnuts a day prevents our body from the bad effects of the free radicals.

Reduces Risk of Inflammatory Diseases

• Its high fatty acids content prevents from the various inflammatory diseases such as the arthritis, asthma, eczema and etc.

Makes Bone and Teeth Strong

• Walnuts have essential fatty acids (alpha linolenic acid) which are required by the body to make bones and teeth stronger and healthier.

Induces Better Sleep

• Walnuts contain melatonin which is deeply linked with the better sleep pattern as well as maintain the blood pressure and relive stress.
• Keeps Digestive System Functioning Well

• Akhrots are the rich source of dietary fibres which play a great role in making the digestive system work well.

Reduces Risk of Fat Deposition

• Eating walnuts regularly helps in reducing the several problems related to the metabolic syndrome and decreases the risk of abdominal adiposity (fat deposition around abdominal area).

Prevents from Memory Disorders

• Because of its richness in the omega-3 fatty acids, it is very helpful in reducing the attention-deficit hyperactivity disorder, depression, Alzheimer’s disease, rheumatoid arthritis and Crohn’s disease.

Keeps Blood Vessels Healthy

• Walnut has monounsaturated fats which lowers the bad cholesterol and lipoprotein (causative factor of atherosclerosis) which maintains the elasticity and smoothness of the blood vessel.

Reduces Risk of Fat Deposition in Arteries

• Akhrot also contain an essential amino acid (L-arginine) which gets transformed to the nitric oxide and helps in better blood flow to the body thus prevents arteries from getting narrow by preventing fat deposition in the artery walls.

Benefits of Walnuts for Brain

It is a Brain Food Promotes Brain Health

• Walnuts are famous as the Brain Food as they have various potential health benefits. Walnuts are rich in the omega 3 fatty acids which plays a great role in promoting the brain health.

Improves Memory Power

• Walnuts have omega 3 fatty acids which nourish the nervous system and trigger it to work smoothly as well as improve the memory power.

Enhances Concentration Level

• Eating two to three akhrots on daily basis in the morning helps in enhancing the mind and concentration level as soon as possible.

Benefits of Walnuts for Hair

Makes Hair Strong and Long

• Walnuts are considered as the very good hair food as they have biotin (vitamin B7) which helps in strengthening the hair, preventing hair fall as well as improving the hair growth.

Strengthens Hair Root

• Akhrot makes the hair more black, strong and lustrous than before as it strengthens the roots of hair.

Benefits of Walnuts during Pregnancy

Boosts Brain Development in Baby

• Consuming walnuts during pregnancy helps a lot to both mother and baby. It helps in preventing the nausea during pregnancy as well as boosts the baby brain development.

Prevents Baby from Allergic Diseases

• Akhrot also decreases the possibility of developing the allergic diseases in the child.

Prevents Baby from Birth Defects

• Its high B group vitamins and folates content prevent the fetus from the variety of birth defects.

Nutritious Food for Baby

• Eating walnuts by the breast feeding women, makes the healthy and nutritious milk supply to her baby.

Benefits of Walnuts for Diabetes

Reduces Risk of Type-2 Diabetes

• Walnuts are considered as the healthy diet as they are beneficial for all. Consuming walnuts regularly lowers the risk of occurrence of type 2 diabetes as mono and polyunsaturated fats found in the walnuts are good for insulin sensitivity.

Benefits of Walnuts for Weight Management

Prevents from Obesity

• Walnut also plays a very good role in the weight management and obesity control as it is a low sodium and cholesterol free diet.

Benefits of Walnuts for Men

Improves Sperm Quality

• Men who are eating walnuts regularly in their diet (around 75 g on daily basis) get their sperm quality improved mean better sperm motility, vitality, morphology and etc.

Benefits of Walnuts on Skin

Prevents from Harmful Free Radicals

• Walnuts are rich in vitamin E (gamma-tocopherol) which is a powerful lipid soluble antioxidant helps in maintaining the skin cell membrane integrity by preventing from the harmful oxygen-free radicals.

Provides Glow to Skin

• Walnuts are also rich in the B group vitamins (riboflavin, thiamine, niacin, pantothenic acid, B 6, folates and etc) which maintain the glow and health of the skin.

Removes Wrinkles and Improves Skin Elasticity

• Walnuts are rich in copper which prevents the skin from getting age related wrinkles as well as improves the skin elasticity.

Best Scrub for Skin

• Akhrot is used as best facial scrub (5 tsf curd and 5 finely powdered walnuts) to get shiny and healthy skin.

Provides Relief from Sun Burn

• It provides relief to the sun burned skin and accelerates the wound healing process.

Tones Up the Skin

• Manganese is an important mineral found in the walnut provides firmness to the skin and makes it wrinkles free.

Improves Blood Circulation Throughout Body

• Akhrot has some special properties on the skin which boosts the blood circulation to the skin which leads more oxygen and nutrients to each cell thus makes the skin glowing and shiny.

Benefits of Walnut Oil

Prevents Skin from Dryness

• Walnut oil has astringent property which protects the skin from dryness when applied well.

Used for Many Beauty Purposes

• It is also used in the massage therapy, aromatherapy and many pharmaceutical as well as cosmetic industries.

Treats Skin Infections

• Walnut oil makes the skin beautiful and lustrous by treating the skin infections. It also has the antifungal and anti-inflammatory properties which prevents from the Athlete’s foot, Psoriasis, Candida and other skin problems.

Rich Source of Nutrients

• Walnut oil has high vitamins, minerals and proteins thus used in various beauty treatment products. Eating walnuts have the many health benefits.

Effective for Eczema

• Akhrot provides relief from the eczema if applied with the garlic juice on the affected area for 10 days.

Beauty Benefits of Walnuts

• Walnuts are used in many branded beauty products and various shampoos to make the skin, body and hair healthy.

Nutritional Benefits of Walnuts/Akhrot per 100 g

(Source: USDA Nutrient Database)

Energy: 654 Kcal

Carbohydrate: 13.71 g

Starch: 0.06 g

Sugars: 2.61 g

Fat: 65.21 g

Saturated fat: 6.126 g

Monounsaturated fat: 8.933

Polyunsaturated fat: 47.174 g

Water: 4.07 g

Protein: 15.23 g

Dietary Fibres: 6.7 g

Vitamins

Thiamine: 0.341 mg

Riboflavin: 0.150 mg

Niacin: 1.125 mg

Pantothenic acid: 0.570 mg

Pyridoxine: 0.537 mg

Folates: 98 µg

Vitamin C: 1.3 mg

Vitamin E-γ: 20.83 mg

Vitamin A: 20 IU

Vitamin K: 2.7 µg

Electrolytes

Sodium: 2 mg

Potassium: 441 mg

Minerals

Calcium: 98 mg

Phosphorus: 346 mg

Selenium: 4.9 µg

Iron: 2.9 mg

Magnesium: 158 mg

Manganese: 3.4 mg

Zinc: 3.09 mg

Copper: 1.5 mg

Zinc: 3.09 mg

Phyto-nutrients

Carotene-ß: 12 µg

Lutein-zeaxanthin: 9 µg

Selection and Storage of Walnuts

Walnuts are available in the market in many forms such as sweetened, roasted, salted, unshelled, shelled and etc. You should buy whole raw walnuts in place of processed ones. Select walnuts which look very dense, bright brown color, even size, heavy in weight as well as free of break, bad smell, molds and spots. It should be placed in the cool dry place and airtight container to keep it safe for many months.

Whereas the ideal temperature for storing walnuts for longest period is -3 to 0 degree centigrade and low humidity for both the industrial as well as home storage to prevent walnuts from the fungal molds which releases aflatoxin (not safe to health).

How to Enjoy Walnuts

Walnuts are used in many eatable things as toppings in the pizzas, yogurt, pies, salads, desserts, sweets, ice cream, seafood toppings, koftas, pulao, cutlets, pancakes, pasta, stuffed kachoris, stuffed mushrooms, bread rolls, biscuits, cookies, cakes and etc. Walnut butter is also prepared using walnuts.

Disadvantages of Walnuts

• Dust from the walnut wood has toxic effect on the health.
• People eating more walnuts get angry and sick very easily.
• Over consumption of the walnuts lead to the kidney stone, as walnuts have high oxalates which contribute to the kidney stone formation.
• In some people it may cause the walnut allergy, a type of hypersensitivity which results in the pain in abdomen, vomiting, nausea, lip swelling, throat swelling, breathing difficulty, chest congestion and etc.

How Many Walnuts to Eat Daily

Walnut should be eaten in the limit to get its all health benefits and avoid unnecessary calorie intake. Generally, it is eaten around 40 grams (four or five walnut) on daily basis. One ounce walnuts contain around 18 g of the total fat, so it should be eaten in limit.