We all know that eating almonds have many health benefits. Rich in nutrients like vitamin E, dietary fibres, omega 3 fatty acids and proteins, almonds are considered the next big superfood because of their unbelievable nutrient profile. They are not just good for our memory, but also good for our heart, especially for Indians. Since Indians are more prone to heart diseases as compared to their Southeast Asian counterparts. As per the review of over 1,500 studies published in the journal Nutrients, adding almonds to our daily diet can reduce dyslipidaemia, which is one of the most important risk factors for cardiovascular disease among Indians.
What Is Dyslipidaemia?
It is a condition which is caused due to high LDL-cholesterol and triglyceride levels and low HDL cholesterol levels. The lead authority of the study said, "Daily consumption of 45 gms of almonds in any form can help reduce dyslipidaemia." The review also included a study conducted in India that showed the consumption of almonds everyday reduced the abdominal fat, which is one of the main reasons for metabolic syndrome and ischemic heart disease (IHD).
There are many studies worldwide that talked about almonds and their ability to improve blood cholesterol levels. Consuming almonds everyday are considered healthy due to their fat profile (predominantly mono- and poly-unsaturated fats, also known as good fats), antioxidant vitamin E, dietary fibre, and other important nutrients.
Healthy Benefits Of Almonds:
As we now know that almonds are rich in nutrients like vitamin E, dietary fibers, omega 3 fatty acids and proteins, and can be considered as a superfood. However, the best way to eat this superfood is by soaking them overnight and eating them the next morning, meaning choosing soaked almonds over raw almonds is a healthier option. The brown peel of almonds is rich in tannin, which inhibits nutrient absorption. When you soak almonds, the peel comes off easily, which allows the nut to release all nutrients easily.
As per Consultant Nutritionist, Dr. Rupali Datta, "almonds are equally nourishing raw or soaked. However, when the almonds are soaked overnight, the germination process kicks in, which increases the quality of proteins that we intake while eating almonds."
Adding almonds to our every day diet she adds, "Almonds are known to be great sources unsaturated fats, high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. By virtue of their nutritional composition they are potent health boosters. Clinical studies across the worlds have shown the positive effect of nuts on cardiovascular risk factors, weight management and to a lesser extent on cancer, inflammation and hypertension."
Benefits Of Eating Soaked Almonds Over Raw Almonds:
1. For Better Digestion: Soaked almonds help in releasing enzymes that enhances our digestive system.
2. For Weight-loss: Almonds are knpwn to keep your hunger pangs at bay. The monounsaturated fats in almonds control your appetite and keep you full for longer time.
3. Helps To Stay Active: Almonds are a good source of antioxidants. Power-packed with vitamin E, soaked almonds works as an antioxidant, which keeps you active and focused throughout the day.
4. Keeps Your Heart Healthy: Daily intake of soaked almonds reduce bad cholesterol (low density lipoprotein) and increase good cholesterol (high density lipoprotein).
Other Nuts That Are As Healthy As Almonds:
Walnuts may have a little bitter taste, but are rich in anti-inflammatory properties, and the credit goes to the omega-3 fatty acids. Adding a handful of walnuts to your diet can boost vitamin B levels, which are known to enhance your skin health by keeping age related fine lines and wrinkles at bay.
Known for their acne-fighting nutrients, cashews are your best friends if you want to get rid of your pimples. Not just that, cashews are high in selenium, which acts as an antioxidant with vitamin E, leaving hydrated skin and reduced inflammation. Moreover, cashews are known to have zinc, which promotes immune function for healing and cell growth, and renewing and replenishing the infected acne areas.
If you are seeking to lose weight, then Pistachios can come handy, however, they are also filled with heart healthy fats that are known to promote good cholesterol. Moreover, the antioxidants in pistas help reduce your acne by controlling your blood sugar levels that circulate the acne-causing hormone androgen.
4. Brazil Nuts
Brazil nuts are known to be rich in omega-3 fatty acids, which are a great source of selenium and are responsible for improving your skin's elasticity. Moreover, Brazil nuts also reduces the growth of free radicals and keeps your skin hydrated, and the credit goes to glutathione that is known to keep your skin healthy.
About the Almond Board
Almond Board of California in India
India has a rich and long standing tradition of almond consumption. The Almond Board of California celebrates this tradition and looks at the county as a market of great potential and importance. This is a reason for the board to continue to invest resources to run and support an active marketing, trade and market access programme in the country.
By the means of this programme, the board aims to build awareness around the multiple nutritional benefits of consuming almonds every day post validating them through learnings obtained from various nutrition researches.
To achieve this and as a part of the India programme, Almond Board of California engages with consumers, health care professionals, importers , food companies, government and regulatory agencies within the country.