Snack on almonds; enjoy umpteen health benefits

Almonds, among the oldest and most widely grown crops, should be made part of the daily diet. The tiny delights come packed with rich nutrients and have lots of health benefits – from boosting cardiovascular health to reducing facial wrinkles, nourishing skin and aiding weight loss. Dr Jignesh K Kevalia explains different ways of consuming almonds to maximize the benefits:-

Raw Almonds or Soaked Almonds?

Choosing between soaked almonds and raw almonds isn't just a matter of taste, it's about picking the healthier option. Soaked almonds are better, as the brown outer covering contains tannin which inhibits nutrient absorption and aggravates acid in blood. Once you soak almonds it can be peeled off smoothly and this allows the nut to release all nutrients easily.

Soak enough quantity of almonds in water for at least eight hours. Then drain the water, peel off the skin and store them in a container. These soaked almonds will last you for about a week and can be consumed as per requirement.

Raw vs Roasted

Almonds are available in a variety of preparations and it is tough to choose the healthier option. Raw, unsalted almonds are a safe bet, but some people prefer the roasted taste. Both raw and roasted almonds have a high dose of nutrients and minerals. Raw almonds have more naturally occurring beneficial fats while roasted almonds lose some of these beneficial fats while roasting.

Ways to Consume: Almonds may be consumed as such or along with dates and raisins to subsidize its hot nature. Because of its hot properties it is advised to consume only a handful of almonds a day, preferably in the morning or evening. It should not be taken as such in empty stomach, but mixed with other foods such as milk, grains or vegetables, to avoid Pitta imbalance. Since they are so versatile, you can add them to most of your dishes. You can sprinkle and add chopped almonds on puddings and also to muffins and breads.

You can even mix them with grains and cook together. Add toasted almonds to your salads, or blend them with the salad dressing. Toasting enhances the flavor of nuts and helps their digestibility. Make an almond milk shake or a fruit smoothie for a satisfying drink. Mixed with walnuts, sunflower seeds, dates and raisins, they provide a delicious and nutritious snack. Spread organic almond butter on your bread for breakfast. Since they go with everything, there is no excuse for not including them in your diet.

Almonds have been suggested to reduce heart disease risk as their regular consumption lowers ‘bad’ cholesterol (LDL) and improves robustness of arteries. They lubricate the skin and the micro-circulatory channels and support all the seven dhatus (tissues), especially Shukra dhatu (reproductive tissue). People with Kapha imbalance should eat them in small quantities. Due to their heavy quality, you need a strong agni, or digestive fire, to metabolize them. If your agni is low, strengthen it first before taking almonds. The only people who should avoid consuming almonds are those with high Pitta in the blood.

You can add almonds to almost every meal and cuisine. Almonds are used in Mughlai cuisine and to prepare sweet dishes. Almonds have a nutty yet pleasantly sweet taste. They can be enjoyed in both salted and unsalted forms. Roasting almonds before serving them brings out their crunchy taste and their healthy oil.

The sweetened almond drink is a popular Indian beverage made using almond milk. Blend almond milk, fruits, and frozen yogurt to make a delicious smoothie. Blanched almond works well as an attractive garnish on cakes, cookies and other sweets. Almond paste is used in the preparation of soups or vinaigrette.

Slivered blanched almonds are sprinkled over desserts, particularly sweet dish and ice cream. Diced almonds work best for stuffing and coatings. Almond is also used to prepare the delicious almond butter.

There are other forms of almonds one can have as per their tastes like Almond Cookies, Almond Biscuits, Almond Flour, Almond Syrup, Almond Milk, Almond Oil.

Things to Know:

n  California is the world's largest producer of almonds.

n  473ml of almond oil is obtained from 453kg of almonds.

n  40% of the almonds produced are utilized in the chocolate industry.

n  Drug Interaction: Almonds are high in manganese. If you eat far too many almonds, especially if you already have a rich manganese diet, this may possibly induce drug interactions. Excessive amounts of manganese in your blood can get in the way with some anti psychotic drugs, and also antacids, laxatives, blood pressure medications and certain antibiotics.

n  Overdose of Vitamin E: Around 7 mg vitamin E is present in 1 ounce of nuts, approximate one-half the quantity you require on a daily basis. Too much amount along with other Vitamin E supplements may lead to stomach pain, nausea, diarrhea, dizziness, headache, tiredness or blurred vision.

In a nutshell Almonds are aphrodisiac, brain-tonic, high fiber laxative, promotes- virility, build-semen, muscle tonic, skin tone enhancer, bone strengthener, nutritive, tonic.

Just a handful of nutrient-rich almonds a day helps promote heart health, prevents weight gain, and it may even help fight diseases like diabetes and Alzheimer's. They are also effective in lowering blood sugar levels, reduces blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.