Almond and Its Healthy Benefits

Almond  is one of the important stone fruit grown in Pakistan. Almonds are not actually nuts. They belong to the genus Prunus, which includes plums, cherries and peaches. Almonds are among the world’s most popular tree nuts. They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals.
Almonds are packed with vitamins, minerals, protein, and fiber, and are associated with a number of health benefits. Just a handful of almonds  approximately 1 ounce contain one eighth of our daily protein needs.

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Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc and calcium you get from almonds.
Vitamin E is a family of fat soluble antioxidants. These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage. Almonds are among the world's best sources of vitamin E. Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer's disease.

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It is found that individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2 to 3 times.
Almonds, along with nuts and seeds in general, are often associated with improved levels of blood lipids and being good for the heart. Including almonds in your diet may help ward off heart disease.
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.
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. As far as vegetable foods are concerned, nuts and seeds are the richest in fiber after cereals, which could explain why almonds are good for cardiovascular health.

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

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

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