Health Tips

Almonds:-

Introduction:-
Fortunately, the delicate and versatile almond is available throughout the year to a healthy and tasty addition to both sweet and savory dishes. Although packaged almonds are available year round, they are the freshest in the middle of summer, that is when at the height of their season.

The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a medium tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we call the almond nut.

Health Benefits:-
Lower LDL cholesterol and reduce your risk of heart disease

A high-fat foods that are good for your health? This is not an oxymoron, its almonds. Almonds are high in monounsaturated fats, the same type of health-promoting fats found in olive oil, which are associated with a reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study, all found that nut consumption is associated with a lower risk of heart disease. Researchers who studied data from the Nurses Health Study estimated that replacement of nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction - 45% - when fat from nuts in place of saturated fats (mainly found in meat and dairy products).

A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL-cholesterol, a diet with almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber (in large quantities in the beans, oats, pears) reduced blood levels of all LDL fractions including small dense LDL (the type that most increases risk of heart disease), with near maximal reductions seen after only 2 weeks.

Besides their cholesterol-lowering effects, almonds ability "to cardiovascular disease risk reduction also partly due to the antioxidant effect of vitamin E in almonds, and the LDL-lowering effect of monounsaturated fat almonds. (LDL is the form of cholesterol associated with atherosclerosis and cardiovascular disease). When almonds are replaced by more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.

Besides the healthy fats and vitamin E, quarter-cup of almonds contains nearly 99 mg of magnesium (which is 24.7% of the daily value for this important mineral), plus 257 mg potassium.

Magnesium is Nature's own calcium channel blocker. If there is enough magnesium around, veins and arteries a sigh of relief and relax, which reduces resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that magnesium deficiency is associated not only with a heart attack, but immediately after a heart attack, lack of sufficient magnesium promotes free radical damage to the heart.

Potassium, an important electrolyte involved in nerve conduction and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds promote your cardiovascular health by 257 mg of potassium and only 0.3 mg of sodium, making almonds an excellent choice to protect against high blood pressure and atherosclerosis.

Almonds Provide Double-Barreled Protection against diabetes and cardiovascular disease:-

Reducing after-meal rises in blood sugar levels helps protect against diabetes and heart disease, probably by reducing the increase in cholesterol-damaging free radicals that accompanies large elevations in blood sugar. This is one reason why a low glycemic index diets result in a lower risk of diabetes and heart disease.

Almonds appear to not only decrease after-meal blood sugar rises, but also to provide anti-oxidants to mop the smaller amounts of free radicals that still result. (Jenkins DJ, Kendall CW, Journal of Nutrition)

Researchers fed 15 healthy subjects 5 meals a similar amount of carbohydrate, fat and protein: 3 test meals (almonds and bread, parboiled rice and instant mashed potatoes) and 2 bread control meals. Blood samples taken before each meal and 4 hours later, showed the level of protective antioxidants increased after the almond meal, but decreased after the other meals. And not only did the almond meal increase antioxidant levels, but unlike the other foods, almonds also lowered the rise in blood sugar and insulin seen after dinner.

Further research shows that eating almonds along with a high glycemic index food significantly lowers the glycemic index of a meal and reduces the rise in blood sugar after eating. (Jones AR, Kendall CW, Metabolism)

In this study, after 10-12 hours overnight fast, 9 healthy volunteers were randomly fed 3 test meals and 2 white bread (high glycemic) control meals on separate days. Each meal contains 50 grams of carbs from white bread, eaten alone or in combination with 1, 2 or 3 grams of almonds. To increase the stakeholders in the blood sugar, blood samples were taken for glucose analysis immediately after dinner, and at 15, 30, 45, 60, 90 and 120 minutes.

Eating almonds the glycemic index (GI) of the meal and the rise of the stakeholders in the blood sugar in a dose-dependent manner - the more consumed almonds lowered, the lower the GI meal and the less the increase in the blood of the stakeholders after eating sugar.

When one gram almonds eaten, along with white bread, the GI of the meal (105.8) was comparable to eating white bread alone, but when two grams of almonds were consumed with the white bread, the GI decreased to 63, and then 3 grams of almonds eaten, the GI was only 45.2 - less than half of the GI of white bread only meal.

Topics blood 'sugar rose 2.8 mmol / L after eating only white bread. When one gram almonds was eaten with bread, blood sugar rose 2.2 mmol / L. Eating two ounces of almonds to the bread resulted in a rise in blood sugar of 2.0 mmol / L, and eating three grams of almonds causing blood sugar levels rise only 1.6 mmol / L - less than half the increase seen after eating white bread alone.
Practical tips:- You can not just enjoy almonds as a between-meal snack. Spread a little almond butter on toast or in the middle of a celery stalk. Add a handful of lightly toasted almonds on your salad or chop and use as a topping for pasta, steamed or healthy sautéed vegetables. By eating foods with higher glycemic index, including almonds in food may help control your blood sugar.

Crazy about Your Heart?. Go Nuts-

Other notes appear to be heart-protective and well. Research published in the British Journal of Nutrition (Blomhoff R, Carlsen MH), a few nuts among plant foods with the highest total antioxidant content identified, sets high antioxidant content of the nut, the most important.

Walnuts, pecans and chestnuts have the highest antioxidant content of nuts, with walnuts provide more than 20 mmol antioxidants per 3 grams (100 grams). Peanuts (although technically, a legume) also contribute greatly to our intake of antioxidants.

High antioxidant Nuts' content helps explain results seen in the Iowa Women's Health Study, in which the risk of death from cardiovascular disease and coronary heart disease showed a strong and consistent reductions with increasing nut / peanut butter consumption. Total mortality decreased 11% and 19% for nut / peanut butter intake once per week and 1.4 times per week, respectively.

Even more impressive are the results of an evaluation study of the evidence linking nuts and a lower risk of coronary heart disease, also published in the British Journal of Nutrition. (Kelly JH, Sabate J.) In this study, researchers looked at four large prospective epidemiological studies-the Adventist Health Study, Iowa Women's Study, Nurses 'Health Study and the Physicians' Health Study. When the data from all four studies was combined, subjects consuming nuts at least 4 times a week showed a 37% reduced risk of heart disease compared with those who never or rarely ate nuts. Each additional serving nuts per week was associated with an average 8.3% reduced risk of coronary heart disease.

Practical Tip:- To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of nuts or nut butter tablespoon least 4 times a week.

Surpass Almonds Whole Wheat Muffins for improving blood fats:-

Even people who have problems with their blood fat levels may not automatically away from high fat food snacks such as almonds shy. Researchers at the University of Toronto, Canada have shown that a 2.5 gram snack of almonds each day can do a better job in reducing blood LDL and increase HDL blood than a whole grain muffin with the same amount of fat and fiber as almonds. They also found that markers of antioxidant status in the body can be improved with the inclusion of almond snacks. It was the many plant nutrients (mainly flavonoids) found in almonds that were believed to account for some of these special benefits almond.
Whole Almonds (with Skins) Provide most heart healthy benefits:-

New research adds almonds to the growing evidence that eating whole foods is the best way to promote optimal health.

The flavonoids found in almond skins team with the vitamin E in the meat to more than double the antioxidant punch either delivers when administered separately, shows a study published in the Journal of Nutrition.

Twenty powerful antioxidant flavonoids were identified in almond skins in this study, some of which are known as major contribution to the health benefits derived from other foods, such as the catechins found in green tea, and Naringenin, which is found in grapefruit.

"We have a unique combination of flavonoids in almonds," says Jeffrey Blumberg, Ph.D., senior scientist and director of the Antioxidants Research Laboratory at Tufts University. "Further blood tests demonstrated that eating almonds with their skins significantly increases both flavonoids and vitamin E in the body. This significant impact on health could have, especially as people age."

Blumberg's team tested the effects of almond skin flavonoids alone and then in combination with vitamin E in almonds flesh on blood samples LDL-cholesterol. While almond skin flavonoids alone enhanced resistance to oxidation of LDL by 18% when vitamin E is added almond meat's, resistance to LDL oxidation was extended by 52.5%!

"The synergy between the flavonoids and vitamin E in almonds demonstrates how the nutrients in whole foods such as almonds can impact health," says Dr. Blumberg.

Two other studies have recently confirmed that the heart-healthy benefits of whole almonds:

A study published in the American Journal of Clinical Nutrition, which found that, as part of a diet rich in heart healthy foods such as soy, viscous fiber and plant sterols, almonds can reduce cholesterol as much as the first generation statin drugs.

And half study by the same research team, published in the European Journal of Clinical Nutrition, and found that, as part of the same heart healthy eating plan, almonds can reduce C-reactive protein, a marker of artery-damaging inflammation, as much as statin drugs. Need more reasons to almonds a staple in your healthy way of eating? Gram to ounce, almonds are one of the most nutritionally dense nut. Besides offering a variety of potent flavonoids, almonds are one of the richest sources of vitamin E in the diet. A one-ounce, 164-calorie portion of almonds, about a handful, is also a very good source of vitamin E and manganese, a good source of magnesium, copper, vitamin B2 and phosphorus, and provides heart healthy monounsaturated fat and other nutrients also.
Almond's Healthy Fats May Help You Lose Weight:-

A study published in the International Journal of Obesity and Related Metabolic Disorders, 65 overweight and obesity among adults shows that an almond-enriched low calorie diet (which is high in monounsaturated fats) can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates. Those on the almond-enriched low calorie diet consumed 39% of their calories in the form of fat, of which 25% monounsaturated fat. In contrast, those on the low calorie diet high in complex carbohydrates consumed only 18% of their calories as fat, of which 5% monounsaturated fat, while 53% of their calories come from carbohydrates. Both diets provided the same number of calories and equal amounts of protein. After 6 months, on the almond-enriched diet had greater reductions in weight (-18 vs. -11%), their waistlines (-14 vs. -9%), body fat (-30 vs. -20%), total body water ( -8 vs -1%), and systolic blood pressure (-11 vs 0%). Those eating almonds experienced a 62% greater reduction in their weight / BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared with those on the low calorie high carbohydrate diet! Among those in whom type 1 diabetes, diabetes medication reductions were sustained or further reduced in 96% of those on the almond-enriched diet compared with 50% of those on the complex carbohydrate diet.

Eating Nuts Reduces risk of weight gain:-
Although nuts are known for a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are unfounded. In fact, people who ate nuts at least twice a week much less likely to gain weight than people who rarely ate nuts get.

The 28-month study involving 8865 adult men and women in Spain, showed that participants who ate nuts at least two times a week were 31% lower risk for weight gain than were participants who never or almost never ate nuts.

And among the study participants who gained weight, those who never or almost never ate nuts were more (an average of 424 g more) than those who ate nuts at least twice a week.

Study authors concluded, "Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and removing fears of possible weight gain."

Practical tip: Do not worry about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts!

* Spread some nut butter on your morning toast or bagel.
* Remember how many great childhood lunches was a peanut butter and jelly sandwich? Upgrade that lunchbox favorite by spreading organic peanut butter and Concord grape jelly on whole wheat bread.
* Fill a celery stick with nut butter for an afternoon pick-me-up.
* Sprinkle a handful of nuts over your morning cereal, lunchtime salad, dinner's steamed vegetables.
* Or just a handful of lightly toasted nuts and enjoy a healthy snack.

Daily consumption of almonds may help you eat a healthier diet:-
If you have been reluctant to add almonds to your diet because of their high calorie count, a study published in the British Journal of Nutrition may help convince you to give this delicious and nutritious nuts trying.

In this study, the normal diet of 43 men and 38 women followed for 6 months. Then they were told at about 2 grams or one quarter cup of almonds daily food, but received no instructions on changing their diet and followed for an additional 6 months. By the end of the study, some very positive changes were seen naturally.

While eating almonds, the intake of study participants of the health-promoting monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein, vitamin E, copper and magnesium increased significantly by 42, 24, 12, 19, 66, 15, and 23% respectively.

At the same time their intake of trans fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased by 14, 9, 21, 17 and 13%, respectively. Both sets of changes in nutrient intake closely match the dietary recommendations known to prevent heart disease and other chronic diseases.
Manganese, Riboflavin, Copper & More Help with Energy Production:-
Almonds are an excellent source of manganese and a good source of copper, two trace minerals that are essential cofactors of a key oxidative enzyme superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells), thus keeping our energy flows. Fortunately Mother Nature supplies both mineral co-factors in the almonds. Only one quarter cup of almonds provides 45.0% of the daily value for manganese, and 20.0% of the daily value for the buyer. Riboflavin (vitamin B2) plays at least two important roles in the energy production of the body. If active in pathways producing energy in the form of riboflavin Flavin adenine dinucleotide (FAD) or Flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes called flavoprotein that allow oxygen-based energy production occur.

Flavoprotein are found throughout the body, especially in locations where oxygen-based energy production is constantly needed, such as the heart and other muscles. Riboflavin's other role in energy production is protective.

The oxygen-containing molecules the body uses to produce energy can be very reactive and can inadvertently cause damage to the mitochondria and even the cells themselves. In the mitochondria, such damage is largely prevented by a small, protein-like molecule called glutathione. Like many "antioxidant" molecules, glutathione must be constantly recycled, and it is vitamin B2 that allows this recycling. (Technically, vitamin B2 is a cofactor of the enzyme glutathione reductase that the oxidized form of glutathione back to reduce the short version.) Same quarter cup of almonds will supply your cells with 17.6% of the daily value for riboflavin.
Help prevent Gallstones:-
Twenty years of dietary data collected more than 80,000 women from the Nurses' Health Study shows that women who eat at least 1 gram of nuts, peanuts or peanut butter each week 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as with a handful of almonds as an afternoon pick me up, throw some almonds on your oatmeal or salad or a container almond butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch every week.
A Protein Powerhouse:-
Almonds are concentrated in protein. A quarter-cup contains 7.62 grams of protein-more than is provided by the typical egg, which contains 5.54 grams.

Description:-

The almond that we think that if a nut is technically the seed of the fruit of the almond tree, a beautiful medium sized tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we call the almond nut.

Almonds are off-white, covered by a thin brown skin, and housed in a hard shell. Almonds are classified into two categories: sweet (Prunus amygdalu var. Dulcis) and bitter (Prunus amygdalu var. Amara).

Sweet almonds are the type that is eaten. They are oval in shape, usually malleable in texture and delicious taste of butter. They are available in the market either still in their shell or with their shell removed. Shelled almonds are available whole, sliced or slivered in either their natural form, with their skin, or blanched, with their skin removed.

Bitter almonds are used for almond oil used as flavoring for foods and liqueurs such as Amaretto. They are otherwise inedible as they naturally contain toxic substances such as hydrocyanic acid. These compounds are removed in the manufacturing of almond oil.

History:-
Almonds are an ancient food that are written about in historical texts, including the Bible. Almonds were thought to originate in the regions of West Asia and North Africa. The Romans referred to almonds as the "Greek nut" in reference to the proposed civilization first cultivated.

Almonds are now cultivated in many of the countries bordering the Mediterranean, including Spain, Italy, Portugal and Morocco, but also in California. The cultivation of almonds in California, the only state that produces them, has an interesting history. Almond trees were originally brought to California centuries ago, when the missions were created by the Spanish, but the cultivation of the trees were left when the missions were closed. Almond trees found their way back to California in the 19th century through the eastern United States. In 1840 almond trees were brought from Europe and were first planted in New England. Because the climate on the east coast not to support their cultivation, the trees were brought to California, where they flourished and continue to do.
How to select and store:-

Almonds still in their shells have the longest shelf life. When purchasing these, looking for shells that are not split, mildewed or stained. Shelled almonds stored in a hermetically sealed container will be longer than those sold in bulk bins because they are less exposed to heat, humidity and air last. If the purchase of almonds in bulk bins, make sure the store has a rapid turnover of inventory and that the bulk containers tightly closed in order to ensure maximum freshness. Look for almonds that are uniform in color and not limp or shriveled. Moreover smell the almonds. They should smell sweet and nutty, their smell is as sharp or bitter, they are rancid.

If you want a roasted almonds in taste and texture to choose the "burned dry" as they are not cooked in oil as their regular counterparts burned. But even with the purchase of "dry roasted" almonds, it is important to read the label to make sure that no extra ingredients such as sugar, corn syrup or preservatives are added.

Since almonds have a high fat content, it is important to store them properly to protect them from becoming rancid. Keep peeled almonds in a hermetically sealed container in a cool dry place away from exposure to sunlight. Keeping them cold will continue to protect them against rancidity and prolong their freshness. Refrigerated almonds will keep for several months, while if stored in the freezer, almonds can be stored up to one years. Dop almond pieces will go rancid more quickly than whole shelled almonds. Almonds in shell still have the longest shelf life.

How to enjoy:-

Besides raw eaten, almonds are a wonderful addition to a variety of recipes from salads to baked goods.

Tips for preparing Almonds:-

Whole peeled almonds can be chopped by hand or can be placed in a food processor. When using a food processor, it is best to wrist and a couple of times, instead of constantly running the leaf, as this will help ensure that you end up with chopped almonds instead of almond butter.

To remove the skin of the almonds', blanch for a few minutes until the skin begins to swell message. Pour them and rinse under cold water. Squeeze the cooled almonds between your thumb and forefinger, and the skin should slip right the almond meat.

Toasted almonds at home, do it gently - in a 160-170 ° F (about 75 ° C) oven for 15-20 minutes - to preserve the healthy oils. For more information about the effect of high heat roasting on nuts, see the following article.

A few quick serving ideas:-

Add a punch of yogurt by mixing in some chopped almonds and dried fruit.

Improve a healthy fried curry of vegetables with sliced almonds.

Add some almond butter on a breakfast shake to boost its protein content and taste.

Almonds and apple slices make a wonderfully simple, on-the-go power snack.

Make a delicious cold salad with rice, almonds, fresh and dried peas.

Add sliced almonds to chicken salad.

Individual Concerns:-

The commercial process of roasting nuts is a form of frying, usually in saturated fats such as coconut oil and palm kernel oil. Fried foods are associated with a high level of LDL (the bad form of cholesterol) and increased thickening of artery walls.

Almonds and Oxalate:-

Almonds are among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances in plants, animals and humans. When oxalates to be concentrated in body fluids, they can crystallize and cause health problems. For this reason, people with already existing and untreated kidney or gallbladder problems to avoid eating almonds. Laboratory studies have shown that oxalates may also interfere with the absorption of calcium from the body. However, in any peer-reviewed research study we have seen, the ability of oxalates to lower calcium absorption is relatively small and certainly not worth the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract healthy and a good job of chewing and relaxing while you enjoy your meals, you get substantial benefits, including the absorption of calcium from calcium-rich foods plant foods that also contain oxalic acid. Normally a healthcare practitioner would not discourage a person focused on ensuring that they meet their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more information about this topic, see "Can you tell me what oxalates are and in what foods they can be found?"

Allergic reactions NOTES (as almonds):-

Although allergic reactions can occur at virtually any food, research studies on food allergy consistently report more problems with some foods than others. For example, according to a recent report by the U.S. Centers for Disease Control, 90% of food allergies are associated with 8 types of food: nuts (like almonds), fish, crustacean shellfish, milk, chicken eggs, soy foods, peanuts, wheat. (Crustacean shellfish include shrimp, prawns, lobster and crab. Nuts include almonds, cashews, walnuts, pecans, pistachios, Brazil nuts, hazelnuts and chestnuts.)

These foods should not be eaten in their pure, isolated form a negative reaction. For example, yogurt made from cow's milk is also a common food allergen, even though the milk of the cow is processed and fermented to make yogurt. Ice cream made from cow's milk as a good example.

Food allergy symptoms can sometimes immediate and specific, and include skin rash, hives, itching and eczema, swelling of the lips, tongue or throat, tingling in the mouth, wheezing or stuffy nose, difficulty breathing, and dizziness or lightheadedness. But food allergy symptoms can also be much more general and delayed, and may include fatigue, depression, chronic headaches, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a multitude of other health problems, it is a good practice seek the help of a healthcare provider in assessing the role of food allergies in your health.
Nutritional Profile:-
Almonds are an excellent source of vitamin E and manganese. Almonds are a good source of magnesium, copper, riboflavin (vitamin B2), and phosphorus.