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Healthy & Nutritious  Foods

 

Home
Sprouted Pulses

Health Benefits of Jack Fruit
Mango Fruits
Benefits of Almonds

Health Benefits of Lime
Health Benefits of Bananas
Health Benefits of Dates
Health Benefits of Papaya
Health Benefits of Avocado
Health  Benefits of Apple

Health  Benefits of Pears
Health benefits of oranges
Health benefits of carrots
Health benefits of Lychee 
Health benefits of Grapes
Health benefits of Cucumbers
Health benefits of Amla/Gooseberry
Health benefits of Mangosteen
Health benefits of moringa
Health Benefits of Chickpeas
Health benefits of figs
Health benefits of pomegranate
Health benefits of Pistachios
Health benefits of Watermelon
Health benefits of Bitter gourd
Health benefits of Green beans
Health benefits of sesame seeds
Health benefits of Soursop Fruit
Health benefits of Pumpkin 

Benefits of Almonds

Almonds are a great friend to low-carb eaters. They are packed with a lot of nutrients for a small amount of carbohydrate. Some of those nutrients are similar to the ones in whole grains, but without all the starch. Like grains, almonds can be ground into a meal or flour. Since their mild flavor goes with many foods, baked goods and other foods made with almonds aren't usually overpowered by the almond flavor. An ounce of almonds has about 3 grams of usable carbohydrate, plus 3 grams of fiber.

almonds

Why Almond is a "Superfood" ?
Almonds are packed with great nutrients. The fats in almonds are mostly monounsaturated (the type associated with olive oil). They are an excellent source of vitamin E and manganese, and a good or very good source of many other vitamins and minerals including magnesium. In addition, almonds contain large amounts of phytonutrients, especially plant sterols and flavanoids, which are heart-healthy as well as conferring antioxidant benefits. To maximize these nutrients, enjoy your almonds with the skins (rather than blanched), as flavanoids are concentrated there.

Health Benefits of Almonds

Quite a few studies have been done with almonds as a part of the diet. Although most of them did not compare the almonds to other nuts, or to other foods high in similar nutrients, almonds did come out well in many of these health-related studies, suggesting that they may be able to play a role in weight reduction, cholesterol reduction, and lowering the glycemic response of a high-carbohydrate meal, it lower ‘bad’ cholesterol, They protects artery walls from damage, it help build strong bones and teet, They nourish the nervous system. A few years ago, the FDA came out with a statement saying that eating 1.5 ounces per day of many types of nuts, including almonds, may reduce the risk of heart disease.

Sources:

  • Food and Drug Administration. Qualified health claims: Letter of enforcement discretion—Nuts and coronary heart disease (Docket No 02P-0505). 2003.
  • Jambazian P, et al. Almonds in the diet simultaneously improve plasma alpha- tocopherol concentrations and reduce plasma lipids. J Am Dietetic Assoc. 2005 March;105(3), 449-454. 2005.
  • Jenkins DJ, et al. Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr. 2006 Dec;136(12):2987-92. 2006.
  • Josse AR, et al. Almonds and postprandial glycemia--a dose-response study. Metabolism. 2007 Mar;56(3):400-4. 2007.
  • Spiller GA, et al. "Nuts and plasma lipids: an almond-based diet lowers LDL-C while preserving HDL-C". J Am Coll Nutr. 1998 17 (3): 285–90.
  • United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007
  • USDA National Nutrient Database for Standard Reference, Release 20.
  • Wien MA, et al. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. 2003.

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