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Nutritious Nuts


Discussions on "Nutritious Nuts" in "Healthy and Nutritive Foods" forum.


  1. #1
    wonder is offline Commander's of Penmai
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    Nutritious Nuts

    NUTS

    • Can be easily carried anywhere
    • No need of special containers or carry boxes.
    • Have long a shelf life.

    Nuts are must -

    • Nuts nutrition loaded with excellent source of monounsaturated-fatty acids (MUF) such as oleic and palmitoleic acids, which help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol."
    • They are rich source of all important omega-3 essential fatty acids like Linoleic acid, α-Linolenic acid(ALA), Eicosapentaenoic acid, Docosahexaenoic acid etc. Their virtues of anti-inflammatory action help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Omega-3 fatty acids also offer some benefits in condition thereby s such as rheumatoid arthritis and in cases of Schizophrenia, depression and Alzheimer’s disease.
    • Nuts are the storehouse of health benefiting poly-phenolic flavonoid antioxidants such as carotenes, resveratrol, lutein, cryptoxanthin, etc. These compounds have been found to offer protection against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/ fungal infections. Resveratrol in peanuts reduces stroke risk by alteration of molecular mechanisms in the blood vessels, reducing their susceptibility to vascular damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and increased production of the vasodilator hormone, nitric oxide.
    • Other than calories, and vitamins, nuts are rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required for the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and plays important role in prevention of dental caries.
    • They contain very good levels of vitamin-E, a powerful lipid soluble antioxidant. Vitamin E is required for maintaining the integrity of cell membrane of mucus membranes and skin; protecting it from harmful oxygen-free radicals.
    • Nuts nutrition provides many vital B-complex groups of vitamins such as riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6, and folates which are essential for optimum health and well-being.

    · Walnuts, pecans and chestnuts have the highest antioxidant content of the tree nuts, with walnuts delivering more than 20 mmol antioxidants per 3 ounces (100 grams). Peanuts (although technically, a legume) also contribute significantly to the dietary intake of antioxidants.
    · Nuts' high antioxidant content helps to reduce the risk of death from cardiovascular and coronary heart diseases.
    Culinary Uses

    • Nuts can be eaten as they are or either salted, or sweetened.
    • Sprinkle over desserts, particularly sundaes, ice cream and enjoy!
    • They can be employed in confectionery, as an addition to breads, biscuits, sweets, muffins, and cakes.
    • Many kinds’ nuts are also used to make nutritious butter.



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  2. #2
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    Re: Nutritious Nuts

    Thanks for the share

    Jayanthy





  3. #3
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    Re: Nutritious Nuts

    Almonds

    History -

    Almonds are thought to have originated in western Asia and North Africa. They have been written about in many historical texts, including the Bible. The almond tree is one of the earliest domesticated tree nuts, because wild almonds produce cyanide; even eating a few dozen at one time can be fatal.

    How to Store
    -

    It should be kept them in an airtight container so the oil does not go rancid. Almonds keep best in a dark, cool environment such as your refrigerator, where they can stay good for up to two years. To store for up to four years, they should be freezed in airtight containers.

    Almond Concerns
    -

    Almonds are not to be pasteurized and not irradiated, as this makes them nutritionally deficient.

    Wild almond varieties are toxic, domesticated almonds are not.
    It is estimated that one to two percent of the population is allergic to tree nuts (almonds, pecans, walnuts, cashews, Brazil nuts, hazelnuts, pine nuts, pistachios and macadamia nuts), peanuts or both.

    Children should not be fed with any kind of nuts at least one year old.
    Facts

    Wonderfully delicious, almonds have long been revered as the epitome of wellness and health. Its plant is a small deciduous tree, native to mineral-rich West-Asian mountain ranges that provide fertile conditions favourable for their growth. In recent years, it is being cultivated in many regions of the world as an important commercial crop.

    Botanically, they are the fruits from species of tree belonging to the family of Rosaceae, of Genus: Prunus. Scientific name: Prunus dulcis.
    During spring season, the tree bears whitish-pink flowers that ultimately become fruits by autumn. In structure, the fruit is a drupe. A single edible seed (kernel), known as ‘almond nut’, is actually enclosed inside the stony hard shell. Almond kernel features oval to conical in shape, brown in colour, measuring about 2 cms in length and 1 cm in breadth and weigh about 1 to 1.5 g.

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  4. #4
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    Re: Nutritious Nuts

    Almonds - 1

    Nutritional Facts –

    Almonds are incredibly rich in minerals like manganese, magnesium, copper, phosphorus, iron, zinc and potassium. Selenium is also present in a significant amount.
    Vitamin

    It is
    a powerhouse of Vitamin E, Riboflavin, Thiamine, Niacin, Folate, good amounts of Vitamin B6 and Pantothenic Acid. .

    Caloric


    They
    have a very high caloric content, topping the scales at 575.0 per 100 gm.

    They do contain excessive oxalates can cause crystallization, which can lead to different issues. People that have kidney or gallbladder problems should avoid eating almonds.
    Manganese, Copper & Riboflavin

    Almonds are a very good source of manganese and copper, two trace minerals that are essential cofactors of a key oxidative enzyme called superoxide dismutase which disarms free radicals produced within the mitochondria (the energy production factories within the cells), thus keeping the energy flowing. Riboflavin (vitamin B2) takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). Riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur and are found throughout the body, particularly 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.

    Nutrition:


    · Packed with protein, almonds are 13 percent protein.

    · One ounce (or about 23 almonds) is an excellent source of vitamin E, magnesium, fibre and protein.

    · Almonds are filled with minerals such as magnesium, copper, potassium, calcium, phosphorus and iron, and also B vitamins.

    · A one-ounce serving of almonds contains about the same amount of antioxidants as a serving of broccoli.

    · Almonds are one of the best whole food sources of vitamin E, with about one third of the daily value per ounce.

    · Heart-healthy with monounsaturated fat, almonds are also cholesterol-free.

    · One-quarter cup of almonds contains about 18 grams of fat, of which 11 grams are heart-healthy monounsaturated fats.

    · 20-25 almonds contain as much calcium as 1/4 cup of milk.

    Health Benefits

    They are rich in dietary fibre, vitamins, and minerals and packed with numerous health promoting phyto-chemicals; the kind of well-balanced food ensuring protection against diseases and cancers.

    They are the complete source of energy and nutrients. They are rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." It is excellent in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favouring healthy blood lipid profile.

    They are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining cell membrane integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.

    They are free in gluten, one of the popular ingredients in the preparation of gluten-free food formulas which are healthy alternatives in people with wheat food allergy and celiac disease.

    They are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6, and folates which.work as co-factors for enzymes during cellular substrate metabolism.

    They are also an incredible source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

    Almond oil is extracted from the nuts used as an emollient. Applied regularly, it helps keep skin well protected from dryness, used in cooking in Iran, and Turkey. It is also used as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical and cosmetic industries.

    Hand full of almonds a day provides much of recommended levels of minerals, vitamins, and protein. Besides, almond oil extracted from the nuts has been used in cooking, and in medicine.

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  5. #5
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    Re: Nutritious Nuts

    ALMONDS - 2

    Health Benefits

    They lower the risk of gallstones, can help you lose weight, reduce high blood pressure, protect against cardiovascular disease and help people manage diabetes. It reduces blood sugar level, weight and LDL (bad) cholesterol, so including almonds in your diet keeps the heart and blood healthy.

    Anti-Inflammation
    - Certain fatty acids are essential, and can be very beneficial for overall health. The body can’t create its own fatty acids, so, it had to be obtained from dietary sources. Almonds have two very important fatty acids, both linoleic and linoleic acids. Those fatty acids help to reduce inflammation all around the body and they help to reduce the levels of “bad” cholesterol (LDL cholesterol), and promote healthy skin and hair.

    Alzheimer’s disease
    - It reduces their risk of Alzheimer’s disease because of its positive effect on neural activity. Stimulating new neural passageways and connections can keep Alzheimer’s disease and neural degeneration from developing.

    Blood Pressure
    - The potassium present in almonds helps to regulates blood pressure and almonds are very low in sodium, which helps to control fluctuating blood pressure.

    Brain Function
    - Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease. Almond contains all the nutrients that the brain needs to develop. Almonds are a source of many nutrients which help in the development and health of the human brain, have been connected to a higher intellectual level and they have long been considered an essential food item for growing children. Almonds and almond oil, is nutritive to the overall health and functioning of the nervous system.

    Tips
    - Two or three pieces of soaked almonds are enough for children to be given in the morning and the outer shell should be removed if it causes allergic reactions, as the majority of the nutrients are not held in the shell

    Bones and Teeth
    - The phosphorus in almonds helps make this possible. Almonds are a fantastic source of many vitamins and minerals, and phosphorous. Phosphorous have a considerable impact on the strength and durability of bones and teeth, while also preventing the onset of age-related conditions like osteoporosis
    Cancer

    Almond has a laxative effect which can facilitate toxin removal which is an important process to prevent colon cancer. Almond improves digestion and elimination. Almonds improve the movement of food through the colon, thereby preventing build-up and subsequent colon cancer.

    Cholesterol:
    Regular consumption of almonds helps to increase the level of high density lipoproteins(HDL) and they reduce the level of low density lipoproteins (LDL). This balance is vital to a healthy cholesterol level, and a reduction of LDL (bad cholesterol) is always a good thing.

    Heart:
    The mono-unsaturated fats, protein and potassium contained in almonds are all instrumental in healthy heart. Vitamin E is an effective antioxidant that reduces the risk of heart diseases, while the presence of magnesium in almonds helps to avoid heart attacks. Almonds help reduce the presence and impact of C-reactive proteins which causes artery-damaging inflammation. Almonds are also a great source of folic acid and help to reduce the level of homocysteine, which causes fatty plaque build-up in arteries.

    The flavonoid in the skin of almonds combines with Vitamin E to form a powerful shield against artery wall damage. Research has actually shown that people who ingest high levels of Vitamin E are actually 30-40% less likely to contract heart disease.

    Cholesterol and Heart Disease
    -

    Almonds added to the diet have a favourable effect on blood cholesterol levels. Almonds are high in monounsaturated fats and the antioxidant action of the vitamin E which reduced risk of heart disease. In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium.

    Almonds are rich in fibre, plant sterols and polyunsaturated fatty acids which lower the body’s bad cholesterol. So, people who consume the right amount of almond in their diet everyday are less likely to develop diseases that cause heart attacks.

    Almond contains L-arginine that has the capability to reduce blood clot formation and strengthens arterial walls. It has omerga-3 fatty acids which help regulate cardiac rhythms. It is also rich in vitamin E.

    Magnesium is Nature's own calcium channel blocker which helps 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.

    Potassium, an important electrolyte involved in nerve transmission 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 cardiovascular health by providing 162 mg of potassium and only 0.2 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.

    Those who consume nuts five times a week have about a 50 percent reduction in risk of heart attack. It was found that the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease.

    Practical Tip
    : To lower the risk of cardiovascular and coronary heart disease, a handful of nuts or tablespoon of nut butter at least 4 times a week should be taken.

    Constipation:


    Almonds are rich in fibre, and like most other fibre-rich foods, almonds help prevent constipation. However, it is also important to drink a significant amount of water when eating almonds to speed up the digestive process and beneficial effects. The amount of fibre in 4 or 5 almonds is enough to keep digestion and bowel movements regular.
    Diabetes

    Eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating. Almonds help to reduce the reactionary rise in and insulin level after meals and help regulate the absorption and processing of glucose, making the entire process much smoother, and subsequently safer. Almond is very beneficial for diabetic patients which help to increase insulin sensitivity. It is important that individuals follow the recommended daily almond consumption.

    Practical Tips
    : A handful of lightly roasted almonds can be added to the salad steamed with healthy vegetables. When eating foods with a higher glycemic index, including almonds in the meal can help to keep blood sugar under control.

    Energy:
    The presence of manganese, copper and Riboflavin in almonds helps in energy production and metabolic rate.
    Gallstones – Those eat almonds have lower risk of
    developing gallstones.


    It lowers the rise in blood sugar and insulin after meals.

    Immune System


    The
    body has many components that add to overall health, including the alkalinity of the systems.. Almonds are great sources for alkali materials, which benefit the immune system, increase the ability to stave off diseases and various health conditions. It also has a high content of Vitamin E, which is a powerful antioxidant that seeks out all the damaging free radicals in the body and eliminates them, because they actually promote chronic diseases and can be horribly hazardous to the body’s organ systems. Antioxidants like the Vitamin E found in almonds affect all major diseases, including cancer and heart disease.

    Nervous System
    -

    According to Ayurveda, almonds help increase high intellectual level and longevity.

    Pregnancy:

    Almonds contain folic acid, which helps reduce the incidence of birth defects in new-born babies. It also stimulates healthy cell growth and tissue formation. Pregnant women who include almond in their diet may help to save their babies from birth defects because almonds contain folic acid that is essential for brain development. It also plays an essential role in healthy tissue and cell formation. Neural tube defects, anencephaly and spina bifida are the most common conditions that result from an insufficient folic acid supply while babies are inside their mother’s womb.

    Skin
    -

    Almond oil is incorporated in skin products and used in therapeutic massage. It has excellent emollient properties that can help make skin healthy and beautiful. It is highly recommended for new born babies. Almond milk is also used in some soap products that can help improve the skin’s complexion. Almond oil massages are often recommended for new-born babies. Almond milk is also added to some soap, because of almonds well-established reputation of improving the complexion of skin.

    Weight Loss -

    Although nuts are high in fat, frequent nut eaters are thinner on average than those who almost never consume nuts. Those who ate nuts at least two times per week were less likely to gain weight. It is low in calories and is packed with plenty of nutrients. A handful serving is enough to provide enough energy for a day. Unsweetened almond milk is good for weight loss. The mono-unsaturated fat contained in almonds satisfies appetite and prevents over-eating. It contributes to the sensation of being full, despite eating only a small amount. The fibre contributes to consistent bowel movements, which helps in weight loss and the general health of the body through the elimination of toxins.

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  6. #6
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    Re: Nutritious Nuts

    Tips for eating or cooking:

    1. How to get the nutrition from almonds: Almonds can be difficult to digest and stress the pancreas. To get maximum nutrition it is best to soak them before they are eaten or roast. They become actually sprout when soaked and neutralizes the phytate, allowing the nutrients from the nut to be released.

    2. Almond flour is great in gluten-free cooking and baking.

    3. Almond Milk with its mild flavour and light colour is a very good alternative for those needs to be dairy free, soy free or vegan.

    4. Green almonds are dipped in sea salt and eaten as snacks on Iran street markets.

    5. Eat almonds with the skin, as it contains more than 20 antioxidant flavonoids.

    6. Almond oil is good for cooking at high temperatures; it has a high smoke point.
    7. It’s so gentle and moisturizing that it is great for baby massage.

    Almond can be eaten as a dry fruit, soaked and used as a paste, the oil extracted is valuable for a several remedies, marzipan made with almonds adds to cakes.

    Soak almonds overnight and grind into a smooth paste. Apply on the face and after 20 minutes wash gently. It smoothes the skin and removes blemishes.

    Eating soaked almonds – just 4 – 5 of them – first thing in the morning helps the body to digest protein all day long.

    Almond oil applied on the scalp rejuvenates hair growth and stimulates hair follicles.

    Almond oil applied under the eyes overnight, reduces dark shadows.

    A mask made with almond oil and a few drops of honey is really good for keeping away wrinkles.

    A paste of almonds mixed with some rose water is an excellent and refreshing face wash.


    Some Facts -

    Almonds are actually stone fruits related to cherries, plums and peaches.

    2.51 million tons of almonds were produced in 2010

    United States is the largest producer of almonds. Unfortunately, it also demands that almonds are pasteurized or irradiated.

    From ancient Egypt to modern times, almonds have always been a popular ingredient in lotions and potions.

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    Re: Nutritious Nuts

    Almonds- 4

    Side Effects of Almond

    Although a very beneficial health food, almonds may also be detrimental to the health when consumed in high amounts every day. Here are some of the side effects of almonds:

    1. Slows down the functions of the nervous system


    Too much almond may increase the effect of anaesthesia and other drugs that are used for the same purpose. People who will undergo surgery are advised not to take too much of the nut, its oils, and other products two weeks before and after surgery.

    2. May interact with some drugs


    The high manganese content of almonds can restrict the functions of other medications, more particularly antipsychotic drugs, laxatives, antacids, blood pressure medicines, and antibiotics.

    3. Gastrointestinal issues


    Almonds contain just about the right amount of fiber that the body needs each day. However, exceeding that amount may lead to constipation, bloating, or diarrhea.

    4. May contain toxins


    Almonds contain low amounts of hydrocyanic acid. However, when eaten in increased amounts, it may cause food poisoning. Regulating intake is highly recommended.

    5. Allergic reactions


    There are many cases wherein certain allergic reactions are triggered when eating high quantities of almonds every day. Common instances are hives, tingling, and burning sensations in the mouth, and gastrointestinal problems.

    6. May cause kidney and bladder stones


    Studies show that almonds contain high amounts of oxalate that can turn into solid deposits in the kidneys and the gall bladder. Those who are prone to this disease are advised against taking increased amounts of almonds.

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  8. #8
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    Re: Nutritious Nuts

    Almonds- 5

    Medicinal Uses

    • Taking a combination of one teaspoon almond oil, ten drops of ginger juice and some lemon juice helps provide relief from issues like whooping cough, asthma and bronchitis.

    • Almond benefits in reducing muscle sprains. For this, you have to massage the affected area with a mixture of almond oil and garlic oil (equal ratio)

    • Regularly having about three ounces of almonds in a day helps lower cholesterol level. In case of diabetes, soak a handful of almonds in water overnight, peel off their brown skin and then consume them in the morning on an empty stomach.

    Almonds also improve concentration.

    • Gently rubbing a combination of two teaspoons of almond oil and one teaspoon of rose oil on the chest is valuable when dealing with Angina.

    • Soak about 8-10 almonds in water for a couple of hours. Next, remove their skin and grind them to form a paste. Eat this paste daily for about three months to heal Anemia.

    • Having a glass of milk mixed with a few drops of sweet almond oil helps in getting rid of dry cough caused by heat.

    • To treat nervousness and anxiety, soak 10 almonds in water overnight. Next, remove the skin and grind the almonds. Add one teaspoon of nutmeg and a pinch of dry ginger powder in it.

    Mix this paste in a glass of warm milk and drink it. Besides, one can massage the temples with a solution of almond oil and lavender essential oil.

    • Soak 8-10 almonds overnight, remove the skin and grind them along with an equal amount of black peppercorns to form a pasty mixture. Add this in a cup of milk and consume it to improve sexual debility.


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    Re: Nutritious Nuts

    Almonds- 6

    Medicinal Uses

    • Mild bleaching benefits of almond are valuable in many ways. To brighten the complexion combine equal amounts of almond oil and honey and apply it on skin.

    To remove sun tan apply a mixture prepared from half teaspoon almond oil, one teaspoon each of lemon juice, milk powder, honey and some rose petals too.

    • Regularly massaging the area under the eyes with almond oil reduces dark circles naturally. Follow this therapy for at least two weeks.

    • Frequently massaging the scalp with almond oil is good for hair and prevents hair fall.

    • When dealing with insomnia, prepare a paste by grinding 7-10 blanched almonds and half a teaspoon of khus khus (poppy seeds). Add this mixture in half a cup of milk. Finally, rub this paste on your palms and soles before going to sleep.

    • Almond benefits in stimulating digestion. For this, you need to consume about two teaspoons of sweet almond oil in a day. It strengthens the immune system. Do not follow this treatment for more than a week, though.

    • Taking half a cup of warm milk mixed with one teaspoon of almond oil relieves indigestion and constipation.

    • Eating a few raw almonds slowly serves as a simple natural cure for heart-burn.

    Traditionally, almond “bonbonieres” are distributed as wedding favours as these sugared almonds denote romance, happiness, children and good fortune.

    According to Jews, combination of shelled almonds and raisins serves as a good luck symbol. The nut is also mentioned in several stories from Bible.


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    Re: Nutritious Nuts

    Almonds- 7

    Precautions

    Excessive consumption of almonds may cause gain in weight. It may cause bloating and constipation as well.

    It is likely to produce heat in the body, especially in hot climatic conditions.

    It is good to soak the nut in water overnight, remove its brown skin and then consume it.

    Besides, though rare still, certain individuals may be allergic to almonds.

    The almond is native to Iran, from north-western Saudi Arabia.

    The sweet almond itself contains practically no carbohydrates and may therefore be made into flour for cakes and cookies for low carbohydrate diets or for patients suffering from diabetes mellitus or any other form of glycosuria.

    Almond flour is gluten free and so a popular ingredient in cookery in place of wheat flour for gluten-sensitive people, and people with wheat allergies and coeliac disease.

    Almonds can be processed into a milk simply called almond milk; the nut's soft texture, mild flavour, and light colouring (when skinned) make for an efficient analog to dairy, and a soy-free choice, for lactose intolerant people, vegans, and so on.

    Raw, blanched, and lightly toasted almonds work well for different production techniques, some of which are very similar to that of soymilk and some of which actually use no heat, resulting in "raw milk".


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