ALMONDS

Almonds

Nutrition Data

Serving Size: 1 cup (100g)

Calories: 575 cal

Total Fat: 49 g
- Saturated Fat: 4 g
- Monounsaturated Fat: 31 g
- Polyunsaturated Fat: 12 g
- Trans Fat: 0 g

Vitamins:
- Vitamin E: 23.75 mg
- Thiamin: 0.19 mg
- Riboflavin: 0.7 mg
- Vitamin B9: 49 mcg
- Vitamin A: 7 IU

Minerals:
- Niacin: 3.5 mg
- Calcium: 236 mg
- Iron: 3.28 mg
- Magnesium: 268 mg
- Phosphorus: 481 mg
- Potassium: 705 mg
- Zinc: 2.97 mg
- Copper: 1.027 mg
- Manganese: 1.8 mg

Seasonal Availability

As they are used dry, so they are available all over the year.

Except if you like those which are newly harvested then you may buy them in summer.

Nutritional Benefits:

Teeth and Bones:
Phosphorus and magnesium are very important in forming teeth and bones which are found in almonds. Not only are they important in constituting them but also in fighting cavities and preventing osteoporosis.
Brain:
Nothing is vital for brain cells like almonds. L-carnitine and riboflavin are specific two components found in almonds which prevent neurological cell inflammation and degeneration. Accordingly, nutritionists advise geriatrics to eat almonds daily so as to protect them from Alzheimer.
Skin:

Along decades, almonds were widely known for their importance to skin. Almonds oil protects the skin from UV light as it acts as a barrier between the sun UV light and the skin when applied topically. Also, it repairs the skin damages caused by environmental factors. Almonds oil ensures moisturizing the skin and postpones its aging.
Digestive System:
They help beneficial bacteria within the intestine to multiply and grow so that extreme value is obtained from food. Don’t miss putting them in your bag next time you are out, they were found to ease constipation.

Effect on Pregnant Women:

Soaked almonds can be eaten during pregnancy except for those with known sensitivity towards them.

Folic acid found in Almonds is required for proper nervous system constitution for the fetus. Due to their high content of vitamin E which is important for hair and skin of the mother and her baby, the pregnant is advised to keep eat them during pregnancy. In addition to calcium and manganese which are vital for your baby’s bone formation.

Effect among Diabetics/ High Blood Pressure and General Health:

Certain fatty acids (MUFAs) found in almonds suppress the release of sugar into blood and by that control diabetes.
No wonder to know their positive effect on hypertension (high blood pressure) as they contain high content of potassium and low sodium level.
They have anticancer effect due to rich antioxidant content. Colon, prostate and breast cancer risk reduced by eating almonds.

Amount suggested:
About 20 almonds are recommended for daily use.

What is the best time to eat?
Telling the truth, the best time of eating them differs from one person to another according to the condition.

In order to get high benefits for body building, take them after training. While training, sugar is consumed and to replace it glycogen converts carbohydrates stored in muscles to glucose to maintain the body’s activity. Twenty minutes after training you should eat food rich in protein to rebuild the muscles but in this case with proteins not carbohydrates. Actually to speed up this process you should take (4:1) carbohydrate-protein rich food just after training, this ratio found simply in Almonds.
If your target is the heart, take them anytime.
When it comes to sleeping, magnesium found in almonds helps you sleep well when taken evening.

When to Avoid Them?

Bitter almonds can be toxic due to its content of hydrocyanic acid.
Raw almonds may be contaminated with bacteria; so many countries consider selling very raw almonds illegal.
Children and adults with known allergic family history to almonds should consult a doctor before consuming almonds; they could be fatal to them.

Are They Safe for Babies and Children?
Who would not like her baby’s brain grow healthier? Would not it be great protecting your baby from Alzheimer and diabetes in the future? Then it would be great introducing almonds to children with no allergic family history from 12 months.

Do They Help in Weight Loss?
Although they contain fats, these fats are healthy (omega 9, 6, 3) fatty acids and together with high content of fiber boost feeling full. Also, by controlling metabolism and slowing down sugar freed to the blood stream, they aid weight loss. Don’t hesitate putting them in your office as a snack when you feel hungry. Also, you may add them to your breakfast they guarantee feeling full till lunch.

Do They Cause Weight Gain?
They may cause weight gain if eaten too much without noticing the total amount of calories added all over the day. In order to avoid more calories, choose those with no additives like sugar, honey, cheese…. etc.

General Tips

Pre-soaked almonds are preferred for digestion. Some vital nutrients can’t be absorbed if not soaked.
Soak them all night covered for about 12 hours. In the morning throw away the water and rinse them, they can be valid for use for up to one week.
You may like almond butter but choose those with no sugar or oil added, it would be a good idea making it yourself.
Just grind almonds in the blender till you get the very smoothie consistency.

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