Cochin Cardiac Club

Health Blog by Dr.Uday Nair


Almonds are probably the most healthy and nutritious, of all nuts, which is why they are regarded as the king of nuts. Almonds health benefits include the fact that they are rich in all the elements which are essential for the human body. In the ancient times almonds were considered a healing food, which increased vitality and improved several physical conditions. Today, they are not just good for improving the overall health of the body and the mind; they are also used as home remedies for many common ailments. While looking at almonds nutritional value, it is important to note that this dry fruit is loaded with minerals, vitamins, protein and healthy fats. Almonds are cholesterol free and compared with other nuts, they are the highest in six essential nutrients - fibre, magnesium, protein, potassium, copper and vitamin E.Because of the natural taste and flavor, almonds can either be eaten the way they are, or after being roasted.

 Some of the most common almonds health benefits include:

  • Stabilizing blood sugar: Normally, the levels of sugar in the blood tend to rise after eating high glycemic foods such as potatoes. However, eating almonds along with such foods controls the spike of blood sugar that occurs after eating carbs.
  •  Improving skin tone: A massage with almond oil is often recommended by beauty experts, especially in the case of newborn babies. Almond milk is also used in many soaps and skin care products, as almond helps to improve skin complexion. In fact, almonds can also be made into a face scrub by soaking them in water overnight and then peeling and grinding them into a thick, rough paste in the morning. Fresh cream should be added to the ground almonds, to make an effective face scrub that exfoliates the skin and removes dead skin. 
  • Pregnancy: Among other vitamins, almonds are also high in Folic Acid, which helps to reduce the chances of birth defects in babies. 
  • Weight loss: Studies indicate that people who eat almonds regularly are at a lower risk for gaining weight, in spite of the fact that almonds are quite high in calories. Munching on almonds in lieu of unhealthy snacks can help reduce fat in the abdominal area thereby reducing the size of the waist. Moreover, because almonds are very high in fiber, protein and mono-saturated fat, they can help you feel full for a longer time. This is one of the most well known soaked almonds health benefits. 
  • Memory: Another one of the common soaked almonds health benefits is an enhancement of memory. Right from school children to senior citizens should consume at least 5 to 6 almonds every morning that have been soaked in water overnight
  • Prevention of cancer: Almond improves the movement of food through the colon, thereby preventing colon cancer.
  • Prevention of constipation: Almonds are rich in fibre. Like most other fibre rich food, almonds also help in preventing constipation. Make sure you drink good amount of water after eating almonds.
  • Heart:Almond benefits the heart as well as it contains plenty of phytochemicals which are known to be effective in lowering the levels of bad cholesterol and thereby preventing heart disease and instead keeping the heart healthy.Almonds also benefit the heart by reducing the C reactive protein which is known to cause inflammation of teh arteries which would damage them and even lead to heart disease. Consumption of almonds is also known to reduce the risk of heart attacks. Almonds are also an excellent source of folic acid and are therefore advisable to consume as they reduce the levels of homocystein which would otherwise cause a build up of fatty plaque in ones arteries.
  • Anemia:Anemia is yet another major health issue which can be improved by regular consumption of these easy to acquire snacks. Inside the average almond, is copper in an organic form. Along with iron and other vitamins, this can contribute to the body’s natural production of blood hemoglobin.
  • Healing Wounds:The zinc in almonds helps to heal wounds and is good for the protein metabolism.
  • Bones and Muscles:Magnesium in almonds is good for the bones, muscles and for maintaining the balance of potassium and calcium in the body. They also regulate the body temperature

Nutrient Value

One Ounce Of Almonds(24 numbers)

Calories: 164
Fat: 14 .4 grams ...about the same as a Tbsp of Flax seed oil
Potassium: 206mg
Carbs: 5.6g
Fiber: 3.3g
Net Carbs: 2.3g (net carbs = carbs - fiber)
Sugar: 1.4g 
Protein in one ounce of almonds: 6g

While always being considered to be way too high in fat, modern testing has proven that 90% of all fat contained in almonds is unsaturated. While the FDA still recommends you keep your diet under control when it comes to foods which contain unsaturated fats, it is far superior to eating saturated fats when it comes to long term health issues.

It is  highly recommend eating only organic raw almondsDo Not eat cooked, salted almonds (or other nuts for that matter) as they've been made dead during the processing as well as any good fats having been turned rancid... Avoid them.

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