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A Healthy Heart with Almonds

by Sharon Hopkins

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Almonds are one of the most preferred and nutritious nuts. They are added to a list of delicacies to make them rich. The almond fruit seed is the nut that is consumed.

Consumption of almonds provides satiety and thereby controls appetite. They are energy dense and rich in nutrients. Almonds provide monounsaturated fat and vitamin E in the alpha tocopherol form.

The monounsaturated fatty acids lower the LDL (low-density lipoproteins) cholesterol, thereby protecting the individual from formation of atherosclerotic plaques. It is also rich in antioxidants, which help in free radical scavenging.

Six almonds provide a gram of dietary fiber and is considered good.

It is also an excellent source of calcium and phosphorus, thereby aiding growth and development of bones. Potassium seen in almonds helps in muscle contraction and nerve transmission. Pyridoxine helps in metabolism of proteins, whereas, manganese and magnesium are useful in carbohydrate breakdown and utilization. Magnesium also helps in transfer of nutrients, blood and thereby oxygen to the various body parts. It also prevents free radical injury.

Almonds are shown to have a cholesterol-lowering effect, similar to soya and oats. They are added to diets for people on weight reduction, but it should be added on a substitution basis. The anti oxidant activity is beneficial in reducing the risk of cancer, as it removes the free radicals and thus, are attributed with cancer opposing capacity.

Almonds are good protein sources. Amandin is the protein seen in almonds and do not exhibit allergic reactions on individuals who consume them. It is healthy and heart friendly, preventing swelling and damage of the arteries. Almonds can be combined with a nutritious meal to gain maximum benefits. They contain a variety of phytochemicals.

Almonds provide good quality protein providing all the limiting essential amino acids. They are highly digestible protein. An ounce of almonds comprise of six grams of protein. It is a rich source of arginine and poor source of lysine. Combining them with pulses in your daily meal is recommended. Mutual replacement of limiting amino acids happens and thus is advantageous. Half the RDA of vitamin E is met. An ounce contributes to 7.4 grams of alpha tocopherol.

Almonds can be sprinkled on the breakfast cereal or on your salads. A fistful of almonds can comprise a snack or a few of them consumed with sweet potato or beans. Soy yoghurt or yoghurt made from skimmed milk with almonds and fruits form a wholesome breakfast.

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