Almond - A nutty friend
You are what you eat. Some of the gravest health problems can be caused by food and yet, food can also be a cure for many an ailment. This column is all about food that will work towards your good health. Each week I’ll take a common food item from your kitchen, and show you the wonders it can do for you.
 What can be bitter as well as sweet? What is high in fats yet extremely good for health? What's a nut and yet a do-gooder? You must have guessed it right – it's almond.
With Diwali being just round the corner, your pantry will be overflowing with nuts and dry fruits, among other goodies. It will be heartening to know that at least some of these goodies are good for your health. Especially the almonds. Read on to know more...
History
Almonds were believed to have originated in regions of western Asia and North Africa. They grew wild in parts of Israel, Syria and Lebanon. A well-known archaeological example of almond is the fruits found in Tutankhamun's tomb in Egypt (c. 1325 BC).
Almonds are now grown in countries like Spain, Italy, Portugal and Morocco, as well as in the state of California in USA. The Spanish missions had brought them into California centuries ago. In India, they mainly grow in Kashmir and Himachal
Pradesh.
Nutri-Meter
Almond is a good source of vitamin E, manganese, magnesium, protein, copper, vitamin B12 and phosphorus.
9 reasons to eat almonds
1. Lowers bad cholesterol - It has been proven that nuts like almonds, despite having a high fat content, are capable of reducing bad cholesterol - LDL. Studies have shown that substituting saturated fats with unsaturated fats from almonds can cut down risk of heart disease by 45 per cent.
2. Heart healthy – Almonds, in addition to reducing the bad cholesterol, exert several other heart benefits. The magnesium from these nuts, relaxes the arteries and veins, thereby reducing blood pressure. Potassium helps to maintain normal heart function. Vitamin E which is present in almonds in large quantities, has a powerful anti-oxidant effect, thereby reducing the risk of heart disease.
3. Healthier diet – You can make your diet healthier by simply adding ¼ cup of almonds in your daily routine. The extra dose of mono and poly-unsaturated fats, fibre, protein, vitamin E, magnesium and copper does a whole lot of good.
4. Keeping up energy levels – Do you feel fatigued and drained out? Try eating a handful of almonds everyday. The copper and manganese content in almonds are indirectly responsible for energy production in your cells which in turn drives up your energy levels.
5. Weight watcher's food – Though almonds are fatty foods, the fats are similar to the ones obtained from olive oil or oily fish. These are unsaturated fats that are good for the body. Trials have proven that people can lose weight faster on an almond-enriched diet as compared to a complex carbohydrate diet.
6. Gall stones – Gall stones are common in women in their 40s. Eating a handful of nuts including almonds just once a week, cuts down the risk of developing gall stones by 25 per cent.
7. Protein – A handful of almonds packs more protein than an egg. Vegetarians can, therefore, easily substitute the breakfast egg with almonds.
8. Diabetic friendly - Eating nuts is associated with a lowered risk of developing type 2 diabetes. It also lowers the bad cholesterol in diabetics. However, portion control has to be exercised while snacking on almonds.
9. Radiant complexion - Vitamin E is known to have moisturising effects on the skin. Also, its anti-oxidant effect protects the skin from sun damage. Both, eating almonds as well as applying a paste of almonds on the face, have shown to have positive effects.
Choosing and storing
 Almonds are available in their shells, shelled, skinned as well as slivered. Almonds in their shells have the longest shelf life, whereas the shelled ones, due to their high fat content, can easily turn rancid. You can store them in the refrigerator or freezer to keep them fresh up to a year.
To prepare roasted almonds at home, place the almonds (with skins) in a pan. Keep it on very low heat so as to preserve the natural oils. Turn them around occasionally. Remove from heat after 15 minutes or so and let them cool thoroughly. Keep in an air-tight container. While buying roasted almonds, make sure they are dry roasted and not roasted in oil.
Ways to include almonds in your diet
While almonds can be easily eaten plain roasted, here are a few ideas for a variation.
● Breakfast shakes – Blend in a 4-5 blanched almonds with an apple and a glass of skimmed milk.
● Almond butter on toast – Blanched, skinned almonds can be ground in the food processor to obtain almond butter. This, like peanut butter, is a good substitute for dairy butter and it can be had on toast.
● Salads – A few slivered almonds can be mixed into salads for an added protein punch and a nice crunch.
● Desserts – Low-carb cakes can be made by substituting regular flour with almond flour. Also, finely chopped almonds add a nice flavour to cookies, biscottis and coffee cakes.
● Gravies – Blanched almond paste can be used to thicken Indian curry gravies instead of using heavy cream.
● Garnish on pulaos and puddings – Slivered almonds along with raisins lightly sauteed in ghee make a flavourful garnish on pulaos and
payasams.
Photos courtesy- Getty Images
Disclaimer:
The contents of this column such as text, images, recipe recommendations and other materials are for informational purposes only. The content is not intended to be a substitute for professional healthcare advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider for any health problem or medical condition.
Dr Nandita Iyer
(The author is a qualified medical doctor, an enthusiastic writer and a passionate cook. She will try and answer any article-related queries, which can be posted in the comments section.)
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