Almonds or Batham - Health benefits & Medicinal benefits

Almonds or Batham Health benefits & Medicinal benefits

Almonds are packed with vitamins, minerals, protein, and fiber, and are associated with a number of health benefits. Just a handful of almonds - approximately 28 gm - contain one-eighth of our daily protein needs.

Almonds may be eaten on their own, raw, or toasted; they are available sliced, flaked, slivered, as flour, oil, butter, or almond milk.

Almonds are, in fact, seeds; they are a "drupe" and are therefore not considered a true nut.

Almond trees are believed to have been one of the earliest trees to have been domesticated. Evidence of domesticated almond trees dating to 3000-2000 BC have been unearthed in Jordan.

The health benefits of almonds have been documented for centuries, and modern research backs up some of these claims - there are many goods reasons to include them in your diet.

Almonds and cholesterol

A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels in the plasma and red blood cells, and also lowers cholesterol levels.

Almonds and cancer risk

Almonds could potentially reduce cancer risk.  study, published in Gynecologic and Obstetric Investigation, looked at nut consumption and cancer risk.

Studies found that individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times.

Researches says that "peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer."

Almonds and heart disease

Almonds, along with nuts and seeds in general, are often associated with improved levels of blood lipids and being good for the heart.

There is some evidence indicating that including almonds in your diet may help to prevent it from affecting you heart disease, but overall, the evidence is inconclusive.

In a study published scientists found that almonds significantly increased the amount of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow. Their findings add weight to the theory that Mediterranean diets with lots of nuts have big health benefits.

Almonds and vitamin E

Almonds contain relatively high levels of vitamin E, an antioxidant. In fact, they are one of the best natural sources of vitamin E, providing 37 percent of the recommended daily intake in just 28 gms. Vitamin E helps protect cells from aging damage.

Also, higher vitamin E intake has been tentatively associated with a reduced risk of certain diseases, such as Alzheimer's, some cancers, and heart disease.

However, some studies have found a slight increase in prostate cancer risk with higher intakes of vitamin E; and a paper published by the American Heart Association in 2014 reported no significant benefits of vitamin E against heart disease or stroke.

Almonds and blood sugar

Almonds contain relatively high levels of magnesium.  There is some evidence that almonds may help keep blood sugar under control.

This ability is thought to be due to their high levels of magnesium — containing almost half the daily recommended amount in just 48 gms of almonds.

In around one-third of people with type 2 diabetes, magnesium levels are low.

In one study, people with type 2 diabetes and low magnesium levels took magnesium supplements. The researchers measured an increase in their magnesium levels, and they also saw improvements in insulin resistance.

Almonds help manage weight

Because almonds are lower in carbohydrates and high in protein and fiber, they can help people feel fuller for longer; this has the potential to reduce the number of calories taken in overall.

There have been numerous studies on almonds and a variety of nuts that demonstrate their ability to keep people feeling full.

Nutrition

Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules such as fiber, phytosterols, vitamins, other minerals, and antioxidants, which may help prevent cardiovascular disease.

Almonds are the richest in fiber after cereals, which could explain why almonds are good for cardiovascular health.

Almond nutritional report

One cup of whole, raw almonds (143 grams) contains: Water - 6.31 grams, 

Energy - 828 kilocalories, Protein - 30.24 grams, Total lipid (fat) - 71.40 grams,

Carbohydrate, by difference - 30.82 grams, Fiber, total dietary - 17.9 grams, Sugars, total - 6.01 grams, Cholesterol - 0 grams, Calcium, Ca - 385 milligrams, Iron, Fe - 5.31 milligrams, Magnesium, Mg - 386 milligrams, Phosphorus, P - 688 milligrams, Potassium, K - 1048 milligrams, Sodium, Na - 1 milligrams, Zinc, Zn - 4.46 milligrams, Vitamin C, total ascorbic acid - 0 milligrams, Thiamin - 0.293 milligrams, Riboflavin - 1.627 milligrams, Niacin - 5.174 milligrams, Vitamin B-6 - 0.196 milligrams, Folate, DFE - 63 micrograms, Vitamin B-12 - 0 micrograms, Vitamin A, RAE - 0 micrograms, Vitamin A, IU - 3 International Units, Vitamin E (alpha-tocopherol) - 36.65 milligrams.

Risks

There are potential risks associated with the consumption of almonds. Allergy to almonds is actually quite common. Symptoms of almond allergy can include: stomach pain, nausea and vomiting, problems swallowing, diarrhea, itching, shortness of breath,

difficulty breathing.