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Healthy Diet Plans >>
Therapeutic Value of Different Foods >>
Nuts and Seeds >>
Almonds |
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AlmondsAlmonds are versatile nuts, available throughout the year.
They are the best in the middle of summer. It is the seed of the almond fruit. The fruits have seeds similar to stones and these seeds are referred to as almond nuts. Pink and white flowers are borne by the tree. Almonds are good for maintaining a healthy heart.
Monounsaturated fats are more in almonds. They are safe for people suffering from cardio vascular disease. Consumption of nuts, in lieu with decreased carbohydrates helps in reducing the incidence of heart disease.
A 45 per cent decrease in the risk of heart disease is seen by substituting saturated fats with monounsaturated fats from nuts. Almonds with plant sterols also help.
Vitamin E in almond also help in decreasing the risk of heart disease, due to its antioxidant effect. The monounsaturated fats in almonds help in decreasing the LDL. A round 10 per cent reduction in LDL cholesterol levels are seen in studies, substituted by almonds, instead of traditional fats. Around 24.7 per cent of the daily value of magnesium is provided by quarter cup of almonds. Magnesium enhances the flow of blood, thereby increasing the supply of nutrients and oxygen to the various body parts.
Magnesium insufficiency has a directly proportional relationship with heart attack. Magnesium deficiency post attack results in free radical injury. Protection against atherosclerosis and diabetes is provided by almonds, due to the low sodium content. Decrease in the free radicals decreases the blood sugar, as the former binds with the elevated blood sugar.
Almonds in the diet help in increasing the antioxidant levels. Almonds are better, eaten as a part of your meal, rather than eating them separately. Foods with a higher glycemic index, along with almonds, when consumed, control the sugar level. A fistful of almonds with a bowl of pasta or vegetables are healthy. Whole almonds with skin are beneficial, due to the presence of flavonoids. Along with vitamin E in meat, almonds provide a two-fold increase in the vitamin E content. Few of the flavonoids, which exhibit antioxidant action, are naringenin and catechin.
An ounce of almonds provide magnesium, manganese, phosphorus, riboflavin and copper, in addition to vitamin E and flavanoids. Enhancement of low calorie diets with almonds help in weight loss. Such a diet brings about a decrease in the waist line, blood pressure, body fat and body mass index (BMI). It brings a decrease in the intake of medications in diabetics.
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