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 13 Super Health Benefits of Almonds

  Last Updated : Aug 06,2018






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13 Super Health Benefits of Almonds (Badam) + Healthy Recipes

If it’s a perfect crunch that you seek from you garnish, then look no further than almonds. An ideal nut to add to Indian sweets and baked foods like cookies and cakes, almond lends a pleasant taste and invigorating crunch to anything it’s added to. Not just as a garnish, almonds can also be used as the main ingredient to make Indian sweets and beverages. But, best of all, it can just be enjoyed as such – plain, roasted or salted. If you have ever wondered why people all over the world use so much of almonds, it is probably because its great taste is coupled with loads of health benefits too. Let’s find out more about this treasure-trove of nutrients… 

 

1. Brain health :

Almonds is the powerhouse of innumerous health benefits. Almonds are rich in B complex vitamins such as  Vitamin B1, Thiamine Vitamin B3, Niacin and Folate, Vitamin B9 which plays an important role in the brain development especially during the first 2 years of life. Additionally it is also rich in manganese which is a very important mineral for brain and nerve functioning. It is known to improve your concentration and memory

2. Balances your cholesterol levels :

Almonds are extremely rich in antioxidant flavonoids that pair up with Vitamin E  and scavenges free radicals that causes inflammation. Thus prevents oxidation of LDL cholesterol. Hence almonds have a strong property of lowering the LDL cholesterol. It also aids in increasing good cholesterol levels. It is also known to reduce HDL cholesterol. The balance between LDL and HDL cholesterol is very crucial to maintain healthy blood cholesterol levels.

3. Good for Heart :

Almonds is an extremely rich source of MUFA which improves your overall heart health. Vitamin E, a potent antioxidant helps prevent the accumulation of plaque in the arteries. In general, walnuts, almonds, pistachios and pine nuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats. Almonds have Phosphorus which works with B vitamins to maintain normal heart rate. Always remember to have your nuts in moderation to minimize other complications. 

4. Control Diabetes :

Almonds is known to be the best and ideal choice for diabetics. This is because almonds have a very low glycemic index which do not let your blood sugar levels spike up immediately. Almonds is the perfect combination of good quality fats (MUFA) and very low carbohydrates. Being a good source of fiber, almonds also aids in slow digestion and maintains your blood sugar levels. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar levels. Almonds are known to improve insulin response thus reducing insulin resistance. Have a small handful of almonds and enjoy it as a healthy snack.

5. Breast Cancer :

Studies show that Almonds, Peanuts and Walnuts consumption reduced the risk of Breast Cancer.

6. Good for Bones :

A handful of Almonds has 24% of your daily Magnesium and 35% of Manganese requirements. Magnesium helps in formation of bones and teeth and metabolism of calcium and potassium.

Almonds_Good-for-Bones

7. Good for Weight Loss :

Presence of MUFA and fiber in almonds helps to get better results when you are on weight loss diet plan, as they will help you feel satiated for a longer period of time. Thus controls your appetite. A handful of almonds provides around 100 calories. Even if almonds is a nut high in calories, it doesn’t seem to contribute much in weight gain when eaten in moderate amounts. Several studies confirmed that frequently consuming almonds and other nuts maintain healthier body weights and lowers the risk of obesity. Thus boost ups your overall metabolism. 

8. Makes you fitter :

Almonds are rich in Arginine, an essential amino acid which helps to relax your blood vessels and enable smooth flow of blood resulting in more oxygen and nutrients to your muscles. More oxygen, more energy for Athletes to enhance performance and also for day to day activities.

9. Good for Skin and Hair:

Almonds are very rich in Vitamin E which increases the moisture and flexibility of your skin. By keeping your skin healthy, it makes you look younger and feel better. It also helps treat sun burn. Being a powerful antioxidant, it reduces damage to the hair. Vitamin E rich oils retain moisture in the scalp and prevent dryness.

10. Ensures proper growth and development of the baby during pregnancy: 

Almonds helps in fighting inflammation and helps in proper development and growth of the child by building healthy cells. The earlier the sources of vitamin E are consumed the better it is for the developing fetus. Sometimes pregnant women are supplemented with vitamin E capsules.

11. Keeps Acidity in check:

Almonds are rich in Phosphorus which acts as a buffer – helps to neutralize the acids and maintain pH levels in the body. 

12. Treats Anaemia:

Being rich in the most important mineral iron, almonds help treat Anaemia by enabling the development of Red Blood Cells

13. Rich in Protein :

A handful of Almonds gives us 10% of our daily Protein requirements and a great source for Vegetarians. Proteins are critical to manage the wear and tear of all cells of the body.

Nutrional Information of Almonds

28 grams of Almonds or a mixture of Nuts like Walnuts, Cashew, Peanut, Pistachio and Pine nuts are recommended per day.
RDA stands for Recommended Daily Allowance. 
Nutritional Information for 28 grams ( 1 ounce) of Almonds.

183 Calories
5.82 grams of Protein
2.94 grams of Carbs
16.4 grams of Fat

7.3 mg of Vitamin E = 48.6% of RDA (about 15 mg)

0.7 mg of Manganese = 35% of RDA (about 2 to 5 mg)

104.4 mg of Magnesium (Mg) = 29.84% of RDA (about 350 mg )

137 mg of Phosphorus : 22.86% of RDA (about 600 mg for adult)

0.16 mg of Riboflavin, Vitamin B2 = 14.5% of RDA (about 1.1 mg)

64 g of Calcium = 10.7% of RDA (about 600 mg)

5.82 g of Protein = 10.58% of RDA ( about 55 g)

1.23 mg of Vitamin B3, Niacin = 10.26% of RDA (about 12 mg)

1 mg of Zinc = 10% of RDA (about 10 to 12 mg)

1.42g of Iron = 6.7% of RDA (about 21 mg)

0.067 mg Vitamin B1, Thiamine = 6.7% of RDA (about 1 mg)

9.2 mcg of Folate, Vitamin B9 = 4.6% of RDA (about 200 mcg)

209 mg of Potassium = 4.4% of RDA (about 4700 mg)

 

Almonds Nutritional Information

Top 12 Healthy Almond Recipes

Almond is a super food and we have made a collection of helathy almond recipes where a significant amount of Almonds are used. We have ground the Almonds into Almond Butter which is super healthy and no added sugar. Just a tad but of coconut oil is added which is an excellent MCT. Then lots of our recipes are using homemade Almond Milk which is super easy to make and ZERO sugar added. Its Almonds plus water.

Enjoy our collection of breakfast Oat based recipes with Almond milk like Peanut Almond Milk Oatmeal  and Apple Cinnamon Oats recipe with Almond Milk.   No better way to substitute your white bread toast or brown bread toast with the  classic Homemade Almond Bread which is super for health and gluten free. With the Almond bread you can make an Almond Avocado Toast drizzled with olive oil. For smoothies, this antixoidant rich Blueberry Green Almond Milk Smoothie from which you get your Vitamin C, Manganese and Fiber. 

For a healthy snack, i love the flavoured Saffron Cardamom Almond Milk which i keep in the fridge and stays good for 2 to 3 days, so make a larger batch. For dessert there is Almond Berry Coconut Cake and no bake Almond Coconut Bars. Both have made of 2 super ingredietnts., Almonds + Coconut.  



health benefits of almonds

Homemade Almond Butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Actually, it is something that must be experienced and not described! When you think almonds, you expect a nutty flavour, but this Homemade Almond Butter gives you a better flavour than you bargain for, because the nuts are roasted before blending. A dash of coconut oil further improves the flavour of this butter, apart from boosting its health benefits. Almond butter is a great source of Protein, while coconut gives you healthy fatty acids of medium chain triglycerides. It is always better to make your almond butter at home as store-bought almond butter contains loads of sugar and hydrogenated vegetable fats, which are not good for you. And to think you get all this goodness at probably half the price of the unhealthy market butter! You don’t need to buy big, expensive almonds to make butter, as you are anyway going to blend it. The only thing is that you need a bit of patience, as you have to blend the almonds gradually, switching off the knob after every half a minute. Otherwise, your mixer might heat up. Store your almond butter in a glass jar with a lid and it should stay good for 25 days in the fridge. You can also store the almond butter in a jar at room temperature and it stays good for 15 days. But note that if you put the butter in the fridge, then you must store it there always. When you are hungry, treat yourself to 1 tbsp of almond butter. It is a wise snack even for weight-watchers as it has the correct fats to keep you full for a longer time. Other good dips and snacks to have are Homemade Peanut Butter , Creamy Thick Curd Dip Using Jalapenos, Olives and Sun-dried Tomatoes , Hummus .
A loaf without wheat? Unbelievable but true, and absolutely awesome too. Behold the Almond Bread made with Almond Milk. This recipe is a better option for those that don’t have eggs as in the recipe Almond Flax Bread with Eggs . This is a really unique snack, which tastes great and is chock-full of good health too. It is gluten-free, which means that even gluten-sensitive people can enjoy it. Rich in protein, which is good fat, the Almond Bread is an ideal snack for weight loss, and for athletes. You can enjoy it as it is, or with Peanut Butter . Packed in a foil and refrigerated, it stays good for around five days.
Here is how to make pure, soothing and tasty Almond Milk! This pure Almond Milk is rich in protein and iron , and wonderful for endurance athletes . It is a good substitute for milk for lactose intolerant people. This is an instant Almond milk which does not require and soaking of Almonds and then straining the blended milk. You can also try our recipe made with soaked almonds Homemade Almond Milk Made with Soaked Almonds . It has a pleasant taste, which can be enhanced further with a dash of honey. You can make a batch of this Almond Milk and store it in the fridge for three days in an airtight container. This almond milk can be used as a base for making many recipes like Avocado Almond Milk Vegan Smoothie and Healthy Peanut Almond Milk Oatmeal, for Breakfast
For many, the aroma of bhakri cooking on the tawa is reminiscent of home-cooked food! Here, we introduce you to a totally off-beat Almond Bhakri. As you will surmise from the name, the Almond Bhakri is quite a rich treat, but it is healthy and gluten-free too, so anybody can go for it. Almonds contain a lot of healthy fats, fibre, protein, magnesium and vitamin E. It helps lower blood sugar levels, reduces blood pressure and keeps cholesterol under check. You will be pleasantly surprised to know that the Almond Bhakri is also good for weight-loss, as almonds and ghee have perfect fats that keep you full for longer. Enjoy these gluten-free bhakris with full-fat curds , a paneer-based subzi or dal to make a tasty meal. Just take care while making the bhakri, as it should only be patted and not rolled.
An amazingly easy breakfast, which is so tasty that it will help you begin your day on a chirpy note. To make the Healthy Peanut Almond Milk Oatmeal, you just need to combine oats, peanut butter, chia seeds and other yummy ingredients with almond milk, and refrigerate the mixture till serving. You do not need to cook anything – just soaking in the almond milk will give the cereal the right texture and consistency. The bowlful is naturally sweetened with a dash of honey and mashed bananas, and a sprinkling of cinnamon powder boosts its aroma and flavour extraordinarily. Enjoy the Healthy Peanut Almond Milk Oatmeal chilled. Try other healthy recipes like the Healthy-No-Bake-Cookies or Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts .
Almond milk is healthy, no doubt, and several commercial brands are available, but none will be as tasty as this! Easy to make and much more cost-efficient than commercial brands, this Saffron Cardamom Almond Milk has a heavenly flavour, thanks to the use of perfect desi spices like cardamom and saffron. It is like having a healthy masala milk! We have researched heavily to arrive at the perfect blend of spices, the right consistency etc., so we are sure you will enjoy the results! We have also used dates instead of sugar to sweeten this richly-flavoured breakfast shake in a healthy way. If you want it a little sweeter, use more dates. Loaded with protein and high calcium , this is an excellent option for vegetarians, vegans, lactose-intolerant folks, and those on an exercise regime. Enjoy the deeply Indian touch of this recipe! You can also try other recipes like Avocado Almond Milk Vegan Smoothie or Healthy Peanut Butter Blueberry Almond Milk Smoothie .
This is an elegantly-flavoured, soul-warming breakfast that is sure to gear you up for the day ahead. Oats, cooked with almond milk, laced with cinnamon and topped with apples and walnuts, this is one bowlful that you are sure to enjoy. Moreover, this vegan recipe is also very easy to make. However, you must serve the Apple, Cinnamon and Oats Recipe with Almond Milk immediately after cooking because it tends to get very thick. We have sweetened the oats naturally with chopped dates. If you want it sweeter, you can add a little more dates. Chock-full of fibre, oats is sure to keep you satiated for a long time. It also reduces quick hikes in blood sugar levels. On the other hand, almond milk gives loads of protein for your bones and keeps all the cells of your body healthy. Walnuts add some omega-3 fatty acids to your breakfast, keeping your heart healthy and happy!
Steel-cut oats is a coarse oatmeal, made by chopping whole oats into two or three pieces. Hence the name ‘steel cut’. It is a gluten-free whole grain that is much healthier than quick cooking rolled oats. It is rich in fibre and lowers cholesterol. Best of all, it has a nice grainy texture that is quite a mouthful to enjoy! You will be able to buy it at well-stocked supermarkets, as well as at gourmet and specialty food stores. Steel-Cut Oats with Strawberries and Almond Milk is a healthy vegan breakfast that the whole family will enjoy. While strawberries steal your heart with its sweet fragrance and tangy flavour, roasted almonds add an exciting crunch to this recipe. This satiating breakfast recipe is sweetened with just a dash of maple syrup, but if you want it sweeter you can add more maple syrup. If you are going to make the recipe and serve it later, store it in the fridge. Before serving, add a tablespoon of almond milk to adjust the consistency. Since strawberries are seasonal, you can substitute it with some other fruit too. You can also try other vegan breakfast recipes like Rice and Moong Dal Idli or Vegan Amaranth Almond Milk and Apple Porridge .
A tangy and luscious smoothie with the unmistakable touch of blueberries, this smoothie is a must-try whenever you can lay your hands on this antioxidant rich berry. This nutritious glassful brings together super healthy ingredients like blueberries, spinach, almond milk and oats in a very tasty way. A dash of honey and a hint of vanilla gives this smoothie a memorable taste and aroma. And the thought that the Blueberry Green Almond Milk Smoothie is also extremely healthy gives us a lot of satisfaction. Blueberry is a powerful antioxidant, which significantly reduces cell damage from free radicals. The tiny berry is also chock-full of nutrients like vitamin C , manganese and fibre . Spinach adds a good dose of iron to this magic potion, while almond milk gives you lots of protein . Since we have kept milk at bay, this recipe is also suitable for vegans. We have added fibre-rich oats to make the smoothie lusciously thick and filling too. Also do try other healthy smoothies like Oats Apple Almond Milk Healthy Smoothie and Oats, Coconut Milk, Peanut Butter Healthy Smoothie .
 
No reviews
The Almond, Berry and Coconut Cake is a dashing treat for the palate, with its melt-in-the-mouth texture and splendid flavour. This unique cake is made with almond flour, coconut, pumpkin seeds, sunflower seeds and honey, unlike run-of-the-mill cakes that are made with maida and sugar. Your body will thank for the goodness of each of these ingredients! Almonds contain a lot of healthy fats, fibre, protein, magnesium and vitamin E. It helps lower blood sugar levels, reduces blood pressure and keeps cholesterol under check. Coconut is made of medium chain triglycerides, which are transported from the intestinal tract to the liver and immediately converted into fuel for your body! Berries are very special too. They are rich in phytochemicals, which are naturally-occurring nutrients that protect our cells from damage. Pumpkin seeds too are a treasure trove of antioxidants. Berries are sweet, but not the kind that scares diabetics. Together with the honey, the berries make the cake pleasantly sweet. If you want it sweeter, you can add a little more honey. This healthy treat is excellent for weight-watchers and athletes as it is rich in healthy fats. It can be relished any time, as a snack or as a dessert. You can also try other healthy treats like Almond Bread , Paneer Tikka , Broccoli and Bajra Snack and Deviled Eggs
A fabulous recipe that combines the pleasing nutty taste of toasted almond bread with the creaminess of ripe avocado. A drizzling of olive oil adds to the taste and aroma of the Almond and Avocado Toast. It is equally important to sprinkle a little sea salt over the avocado slices before serving because it gives an instant appetizing effect! As it is made with almond bread, this recipe is gluten-free and can be enjoyed by all. Make sure the avocadoes are ripe, and cut them lightly and neatly to give the toast an appealing appearance. Try other recipes like homemade Almond Bread and Almond Flax Bread with Eggs .
12.  
 by Tarla Dalal
These delicious snack bars, made with roasted almonds and dry grated coconut are so tasty that you will feel a deep sense of joy when you bite into them. The best part is that they do not even require any baking, so you can make them quickly and easily at home and carry them to work or when you travel, to munch on when you are hungry. It will also be a good surprise to pack in your kids’ snack box. The Almond Coconut Bars have a pleasing flavour and exciting texture that strike the right chord with everybody. The crunch of almonds and the flakiness of coconut match beautifully with the rustic texture of oats and the ever-popular taste of peanut butter. A hint or honey gives the bars a richer taste! The bars stay well at room temperature for 2-3 days but if you cling wrap the bars individually and deep freeze them in a freezer bag, you can keep the bars for over a month! Try other bar recipes like Date Oats and Mixed Berries Granola Bars and Raspberry Oatmeal Nut Bars .
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Reviews

Health Benefits of Almonds
5
 on 09 Jun 18 12:37 PM


My Dadi always been after me to have 3-4 almonds, Cashews, Raisins, walnut in morning before going to school. That time i hate having this nuts everyday. Dadi was very conscious about my health... she want me to be healthier and fit. Glancing through almond benefits, Dadi knew all this benefits and because of her i am fit and fine. Good knowledge provided here on Tarla Dalal.