Almonds

Almonds are an excellent source of vitamin E and antioxidants that have anti-inflammatory properties. It has a unique combination of nutrients, plant-based protein, fiber, monounsaturated fat, magnesium, and Vitamin E that make them a great wholesome snack.

Almonds Health Benefits

Almonds are one of the best source of vitamin E. Numerous health benefits are associated with having plenty of vitamin E from foods.

According to various studies done by nutritionists and heart experts, including almonds in your diet can reduce heart disease risk by lowering total and LDL cholesterol, and helping anti-inflammatory and antioxidant effects. Almonds are included as a good source of protein amongst other recommended healthy foods by the US Department of Agriculture. To maximize these nutrients, consume almonds with the skins.

One ounce (28gm, about 22-23 almonds), has

Eating 10-12 soaked almonds a day goes a long way to add essential nutrients to your daily diet.

• Almonds are a great source of antioxidants that can protect your cells from oxidative damage, a significant contributor to aging and disease.
• Almonds can help with Blood Sugar Control since it is high in healthy fats, fiber, magnesium, and protein.
• Almonds are high in magnesium, a mineral that many people lacking. Magnesium also benefits from lowering Blood Pressure Levels.

Low levels of magnesium are closely related to high blood pressure, suggesting that blood pressure regulation can be improved by almonds.

Healthy And Delicious Ways To Use Almonds

This deliciously satisfying nut actually merits its superfood standing, whether eaten whole, ground into almond flour, diced, cut, or almond butter.

You can eat raw almonds and reap all the health benefits from this delicious snack. Some people prefer to toast the almonds to bring out a nicer taste and release some of the natural oils. It also makes the nuts much crunchier.

Almond Butter

Almond butter is ground almonds but look for almond butter that contains no added oils or sugar. You can make almond butter by grinding the nuts in a food processor or high-speed blender until smooth.

You can purchase Almond butter in local supermarkets or online. Be sure to check the ingredients and make sure there is no added sugar or salt.

Almonds are a versatile meal as they make excellent additions to both sweet and savory recipes, in a salad, yogurt, and even eat almonds on their own for a balanced snack. It is also common to use almond butter, almond milk, and almond flour. Since Almonds contain fiber and protein, snacking on these nuts will most likely keep you fuller for longer and help with weight loss.

Almond Milk

Almond milk has a nutty flavor and a creamy texture similar to that of regular milk so it is a popular choice for people who are allergic or intolerant to dairy and those who follow a vegan diet.

Almond milk is produced by finely grinding almonds with water and then strained to extract the almond pulp. After that, it is fortified with other nutrients such as calcium and vitamins A and D. It is rich in several vitamins and minerals, but it is watered down compared to whole almonds and much of the fiber is missing.

The calories in Homemade almond milk and other brands depending on how many almonds they contain per cup. Producers of almond milk often dilute almond milk with water to make its fat content similar to that of low-fat milk, which is around 1% fat. Be sure to check the label on the product.

Almond milk is cholesterol-free and lactose-free, so this could be a good alternative for those who are lactose intolerant or who follow a low-cholesterol diet.

Commercial almond milk is available in a number of brands and flavors.
It is safer to use almond milk that does not contain added sugar for health reasons. When you purchase Almond milk be sure to read the ingredients since there could be added sweeteners with it. The best choice is Unsweetened Almond milk.

Almond Flour

Almond flour is made of finely ground almonds from blanched almonds. One benefit of this flour is that It’s naturally gluten-free and low in carbohydrates, a great alternative to regular all-purpose flour. It is also more nutrient-dense than wheat flour and higher in calories and fat.

If you are using Almond flour as a substitute for other flours in recipes keep in mind that Almond flour contains more moisture than flours so you may need greater quantity.

You can find almond flour near other flours in the baking section of large supermarkets or online.

Almond flour can be stored for up to 6-9 months in the refrigerator in a sealed container; freezing can further extend the shelf-life. Due to its moisture content, it is not recommended to keep it outside.

Almonds can be purchased, unsalted, salted, raw, or roasted. If you have a history of hypertension or trying to reduce your sodium intake then it is important to get sodium-free raw or roasted almonds.

You should always consult with your doctor before making any changes to your diet.

Almond Tree

The almond tree is native to Western Asia and Southern Europe and is also in a similar plant family to cherries and plums. The United States is one of the world’s almond suppliers. The one state that commercially generates almonds in California.

While almonds are commonly referred to as nuts, they are shaped like teardrop edible seeds that are the fruit of the almond tree. The edible part of the almond is only the seed from the fruit in which the outer shell and hull layers are not typically eaten.

It’s a medium-size tree that has beautiful aromatic pink and white flowers.

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References

• The American Journal of Clinical Nutrition – Article about Almonds
• A detailed breakdown of all Nutrients in Almonds
• Almonds: A source of Nutrients and Health-Promoting Compounds