ALMONDS (BADAM)- A NUTRITIOUS NUTS

                           ALMONDS (BADAM) - A- NUTRITIOUS NUTS

    Almonds are one of the most nutritious nuts. They are high in Protein, healthy fats, Vitamins, and minerals. This nut like seed has gained quite a reputation as a super food,which causes artery- damaging inflammation. You can eat it as a quick healthy snack, put it in your milk shake or mix it with fresh fruits and vegetables to make a detoxifying drink. When  it comes to snack foods, the almond's health benefits get top honours.
    According to one study, those who consumed nuts five times a week had a 50 percent reduction in risk  of heart attack. The huge amount of Vitamin E acts as an antioxidant and reduces the risk of heart diseases. Almonds also help reduce C- reactive protein (CRP),which causes artery-damaging inflammation.
     Almonds are good source of monounsaturated fats and some polyunsaturated fats  that help lower low-density lipoprotein (LDL) or "bad" cholesterol level by 8-12 percent.
   Almonds are high in potassium and low in sodium, thereby helping regulate blood pressure. The high level of magnesium has a very positive effect on  the arteries and veins and helps improve the overall flow of nutrients through our bodies.It also contains iron, which helps carry oxygen to the body;s cells and organs.
  They are a very good source of calcium, which prevents osteoporosis and strengthens bones, teeth and muscles. It also provides other nutrients to increase the bone mineral density, which helps strengthen the skeletal system
   Almonds have high fiber content, protein and the good type of fat, which satisfies your appetite very soon. So you are less likely to have cravings and overeat. Studies have revealed that almond rich low-calorie diet helps obese people shed their weight.
   They are a low glycemic index(GI) food. When eaten with a high GI food, it helps reduce rise in sugar and insulin levels after meals
  Being high in natural fibre, it improves the movement of food through the colon, thereby preventing colon cancer. It is an excellent source of vitamin E, phytochemicals and flavonoids that suppress the growth of breast cancer cells. It is also a rich source of boron, which helps to prevent prostate cancer.
    One study has shown that people eating at least five almonds a day have a 25 percent lower risk of developing gallstones. Almond oil also possesses laxative properties and helps avoid constipation.
    A massage of almond oil with amla juice can prevent hair loss. It also prevents greying and thinning of hair.It also helps treat dandruff. An almond face pack prevents dry skin, pimples and black heads and is a good long term cure for acne. It also improves skin complexion and premature aging.
Almond contains folic acid, which helps reduce incidence of birth defects in new born babies.
   Nutrients present in almonds like protein, manganese, copper and riboflavin are used to generate energy, keep an almond chocolate or energy bar with you  if you are always on the move.
  Almond is a source of many nutrients which helps in development of the brain development. Ayurveda recommends five almonds soaked in water every morning for maximum brainpower. Phenylalanine, a brain- boosting chemical present in almond, aids healthy development of cognitive functions.
  Almonds,like all nuts, provide one of the best plant sources of protein. They provide high quality and highly absorb able protein. A quarter-cup contains around 7.6 gm of protein.

Prof. John Kurakar