Almonds are one of the healthiest nuts or rather you can say seed. It is packed with essential nutrients which are required by your body to perform vital functions.
Almonds are commonly known as ‘Badam’. Almonds can be eaten as a whole, raw or roasted. The fruit of Almond is a drupe, which consists of a outer hard shell with a seed inside. Almonds are loaded with Vitamins, Minerals, Fiber, Proteins and Monounsaturated fat. It is very beneficial for your health, skin and hair.
There are 3 types of Almonds available in the Indian market:
- Mamra Almonds
- Gurbandi Almonds
- California Almonds
Mamra Almonds contribute to only 4% of the world market in comparison of California Almond which is almost 85%. The significant thing about Mamra Badam is that it is cultivated organically without using chemicals. You get them in the market in their natural state. Therefore Mamra Badam is considered more beneficial to health as compared to Gurbandi and California Badam.
Here, we are going to discuss the nutritional value and the benefits of Almonds one by one.
Nutritional Value of Almond
Almonds are rich in Vitamins, Minerals and health promoting phytochemicals. Almonds are composed of well balanced essential nutrients which help to maintain your overall good health.
Nutritional Chart
Almonds (Prunus dulcis), Nutritional Value per 100 gms
Source: USDA , National Nutrient Database
| Principle | Nutrient Value | Percentage of RDA |
| Energy | 579 Kcal | 29% |
| Carbohydrates | 21.55 g | 16% |
| Protein | 21.15 g | 38% |
| Total Fat | 49.93 g | 165% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 12.50 g | 30% |
| Vitamins | ||
| Folates | 44 μg | 12.5% |
| Niacin | 3.618 mg | 21% |
| Pantothenic acid | 0.47 mg | 9% |
| Pyridoxine | 0.137 mg | 11% |
| Riboflavin | 1.138 mg | 78% |
| Thiamin | 0.205 mg | 16% |
| Vitamin A | 2 IU | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 26 mg | 173% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 733 mg | 15% |
| Minerals | ||
| Calcium | 269 mg | 27% |
| Copper | 0.996 mg | 110% |
| Iron | 3.71 mg | 46.5% |
| Magnesium | 270 mg | 67% |
| Manganese | 2.285 mg | 99% |
| Phosphorus | 481 mg | 69% |
| Selenium | 2.5 μg | 4.5% |
| Zinc | 3.12 mg | 28% |
| Phyto-nutrients | ||
| Carotene-ß | 1 μg | — |
| Crypto-xanthin-β | 0 µg | — |
| Lutein-zeaxanthin | 1 μg | — |
Benefits of Almonds for Skin
Almonds are rich in antioxidants which help to protect your cells against oxidative stress which is one of the main reason for premature aging. Almonds are very beneficial for your skin as it helps to reduce dark spots and pigmentation. It helps to moisturize your skin and there goes a long list of its benefits for your skin.
1. Prevents Blackheads, Whiteheads and Acne
Blackheads, Whiteheads and Acne are common skin problems which are due to clogged pores of your skin. Your pores get clogged because of the dirt, dust and oil gets trapped inside the pores which results in blackhead and acne. The essential fatty acids found in Almonds helps to control the production oil which is secreted by sebaceous glands.
2. Natural Moisturizer
Almond Oil is an excellent moisturizer for your skin as it contains olein glyceride linoleic acid which helps to keep your skin hydrated for a long time. Almond oil does not have a greasy effect on your skin as it gets easily absorbed. Regular use of Almond Oil will give you a clear and glowing skin.
3. Prevents Aging
Almonds are rich in antioxidants which protect your skin cells from oxidative damage, which is primary reason for aging. With aging wrinkles and fine lines start appearing on your face. Applying Almond oil regularly helps to fight wrinkles and fine line and helps to make your skin smooth and healthy. Alternatively, you can make face mask of your own. Take a handful of almonds and soak it in water, crush it to make a fine paste. Add 1 teaspoon of honey and 1 teaspoon of yogurt to it. Apply for 20 minutes and wash off.
4. Reduces Melanin Production
Almonds are known to reduce the production of Melanin as it is rich in Vitamin E, though it does not directly reduce melanin production but is known to reduce hyperpigmentation caused by melanin. Thus is very effective in treating dark spots. Almonds can be crushed to paste and applied on your face. It works as a natural scrub which helps to remove dead skin cells and impurities, keeping your skin soft and supple.
5. Healthy Glowing Skin
Almonds are very beneficial for your skin as it ensures a healthy and a glowing skin. It is packed with essential nutrients which nourishes your skin from within. The high level of antioxidants in Almonds helps to fight free radicals which make your skin dull and lifeless. Almonds is rich in Vitamin E, which is an important component for healthy and glowing skin, as it helps to keep your skin hydrated and well nourished giving it a natural glow.
6. Reduces Skin Inflammation
Almonds have anti-inflammatory properties due to which it is very helpful in treating various skin diseases like Rosacea and Psoriasis. Crush Almonds to make a fine paste and apply on the affected part by mixing a suitable carrier oil.
7. As a Makeup Remover
Almond Oil works well as a makeup remover, as it is gentle on skin and can be effectively used to remove dirt, grime and makeup from your face without clogging the pores of your skin. Take few drops of Almond Oil on a cotton pad and gently wipe your face with it to quickly get rid of grime and makeup.
8. Protects skin from sun exposure
Almond Oil is known to protect your skin from sun damage. Almonds contain high amount of Vitamin E which provides nourishment to your skin and protects it from sun damage. Almond milk is very effective in treating sunburn.
9. Treats Dark Circles and Puffy Eyes
Almonds are rich in antioxidants and it has anti-inflammatory properties due to which it is very effective in treating dark circles and under eye puffiness. Almond Oil contains retinol, Vitamin E and K due to which it effectively treats lighten the dark circles and puffiness, without irritating the delicate skin around the eyes.
10. Treats Stretch marks
Almonds oil is known to treat stretch marks effectively because of its emollient properties. It forms a thin layer on the skin by trapping the moisture inside and helps to keep it hydrated. Almond Oil are high in Vitamin E, thus it gives elasticity to your skin which makes it resistant to tearing.
Benefits of Almonds for Hair
Almonds are an excellent tonic for hair. Almonds are loaded with nutrients which are very beneficial for healthy hair.
1. Promotes Hair Growth
Deficiency of magnesium often leads to hair loss. Almonds are rich in minerals including Magnesium which are required for healthy strands. Consuming a diet rich in Magnesium will not only provide nourishment to your hair but also for provide nutrients for proper functioning of body.
2. Cures Dandruff
Almonds oil is beneficial in treating dandruff as it has got anti-inflammatory properties which help to soothe the dry and irritated scalp. Mix equal quantities of Almond Oil and Castor Oil and apply generously on your hair and scalp. After 30 minutes, wash off.
3. Provides Strength and Nourishment to Hair
Almond Oil is light and easily absorbed by the skin and it is rich is nutrients which are very beneficial for growth of hair. These nutrients penetrate deep into the hair follicles and provide strength and nourishment to hair.
4. For Long and Thick Hair
Almond Oil is excellent for long and thick hair. Almonds are rich in protein which is essential for the synthesis of keratin which is an important constituent of hair. Applying a hair mask which is rich in protein ensures long and thick hair. Take 2 tablespoons of Almond Oil, 2 tablespoons of Castor Oil and 1 Hibiscus flower. Mix all the contents well and heat for a while. Apply on your scalp and massage for 15 minutes. Wash off after an hour. Do this once every week to get your dream hair.
5. Reduces Hair fall
Almonds are a rich source of biotin or Vitamin B7 which promotes hair growth and provides essential nutrients to the hair follicles, thus helps to keep your hair nourished from root to tip. This eventually reduces hair fall.
6. For Soft and Silky Hair
Almond Oil is rich in Omega 3 and Omega 6 fatty acids, which helps to keep your hair hydrated. Thus making it soft and silky
7. Controls Frizzy Hair
Almond Oil can be applied to your in various ways. It also acts as a leave in conditioner after hair wash. This helps to control frizzy hair as it leaves your hair moisturized. After hair wash ensure that all your hair is detangled and is dry. Comb your hair properly and take 2-3 drops of Almond Oil and apply on your hair and quickly get rid of that pesky frizzy hair.
8. Treats scalp inflammation
Pollution, dust, smoke, excessive use of chemicals and hair dryers on your hair does a lot of damage to your hair as well as scalp, which may lead to scalp infection as well. Almond Oil is known for its anti-inflammatory properties, which helps to soothe irritated scalp. Take Almond Oil, Castor Oil and Olive Oil is equal quantities, slightly heat it and apply on your scalp and hair. Let it stay for 1 hour and wash off. Do this regularly to get rid of itchy scalp.
9. Prevents Premature graying
Almond Oil is rich in Vitamin A and E, which are the vital nutrients for healthy hair. Almond Oil is also rich in antioxidants which fight of free radicals responsible for oxidative stress and leads to premature graying of hair.
10. Prevents Split End
Almond Oil is rich in Antioxidants, Vitamins and Minerals which are necessary for healthy scalp and hair. Almond Oil helps to treat various hair conditions. Many factors like scalp inflammation, dandruff, lack of proper nutrition, lack of proper hair care, excessive use of chemicals on hair can lead to hair fall and split ends. Your hair needs proper nourishment from root till tip to get rid of split ends. Minerals like Zinc, Calcium and Magnesium give strength and nourishment to your hair follicles, thus preventing split ends.
Benefits of Almonds for Health
Eating a handful of Almonds daily is very beneficial for your overall health. Let’s discuss some health benefits of Almonds.
1. Helps to Lower Cholesterol
Almonds are the best source of Vitamin E which is a powerful antioxidant and helps to lower LDL (bad cholesterol) and avoids artery-clogging oxidation of cholesterol. Eating Almonds on a regular basis helps to lower bad cholesterol at the same time helps in the increase of HDL (good cholesterol).
2. Enhances Brain Power
Studies show that Almonds are rich in riboflavin and L-carnitine- nutrients which help in the growth of brain cells. Almonds are known to contain phenylalanine which is another chemical which boost our cognitive power.
3. Boosts Energy
Almonds are rich in essential minerals like Manganese, Riboflavin and Copper and are loaded with Vitamin E which gives nourishment and energy to your body. It is a rich source of protein which help to sustain energy .
4. Treats Anemia
Anemia is caused when the oxygen carrying capacity is reduced in the Red Blood Cells, causing tiredness and fatigue. Almonds are rich in Minerals like Copper, Iron and Magnesium which helps to synthesize hemoglobin in the Red Blood Cells, thus effectively treats Anemia.
5. Controls Weight
Almonds are known to aid in weight loss as it is rich in monounsaturated fat and dietary fibers which help to make your stomach feel full, thus prevents overeating.
6. Increases Digestion
Almonds are rich in fiber which helps to increase the process of digestion. It also helps to flush out toxic and unwanted substances from your body.
7. Maintains a Healthy Heart
Almonds are good for healthy heart. It has been found in recent studies that eating Almonds has significantly increased antioxidants in the blood, which helps to lower blood pressure and reduce strain on arteries, thus facilitates the flow of blood which helps to keep your heart healthy.
8. Reduces body fatigue
In order to fight body fatigue, you should ensure a diet which is rich in protein. Proteins are essential for muscle health as it repairs the damaged ligament and tissues and gives instant energy to your body, thus reducing body fatigue.
9. Beneficial for Nerves and Muscles
Almonds are rich in Vitamins and Minerals like Magnesium which is beneficial for your nerves and muscles.
10. Strengthens Your Bones
Almond helps to strengthen your bones and teeth. Almond Milk is a rich source calcium and Phosphorus which gives strength to your bones and reduces the risk of Osteoporosis.
So, having a handful of Almonds daily can do a lot of wonders to your health.
Also read:
Almond Oil for Skin – Benefits and Recipe
Almond Oil vs Olive Oil – Which Oil is Best for Skin and Hair
