Almond

HABITAT

The almond is an important nut native to Central Asia, but today is produced worldwide in hot‒arid Mediterranean climate regions. The optimal temperature for their growth is between 15 and 30°C. It grows up to a height of 6-8m bearing red flowers.

INTRODUCTION

The almond, which is known as the king of nuts, is a highly nutritious food. Almonds are rich in healthy fats, proteins, minerals, and vitamins. In addition to its nutritional values, it has some medicinal values that may be helpful for treating certain diseases and health problems. The almond is an effective health building food, both for the body and the mind; it is also a valuable food remedy for several common ailments.

BENEFITS

Memory Booster: Almond is a rich source of essential nutrients, such as tocopherol, folate, polyphenols and mono- and poly-unsaturated fatty acids which help in the development and health of the human brain. It contains two vital nutrients, riboflavin, and L-carnitine, which have been linked to increased brain activity, resulting in new neural pathways and a decreased occurrence of Alzheimer’s disease.

Ayurvedic View: Sleeplessness and stress are the main causes of a weak memory or memory disorder. Almond is used as a brain tonic to improve concentration and enhance the memory due to its Vata balancing and Balya (strength provider) properties. Due to its Vata balancing property, it helps to reduce stress and get proper sleep. It also protects the brain cells from damage and helps to regain energy due to its Balya (strength provider) property.

Reduces Cholesterol: It is beneficial in reducing the level of LDL (bad cholesterol) and raising the level of HDL (good cholesterol) due to its low content of saturated fat and high content of vitamin E. It also contains unsaturated fatty acid (oleic acid), phytosterols, fiber content and other bioactives that help control high cholesterol level.

Ayurvedic View: High cholesterol is due to an imbalance of Pachak Agni (digestive fire). Impaired digestion at the tissue level produces excess waste products or Ama (toxic remains in the body due to improper digestion) which leads to accumulation of bad cholesterol in the body that eventually blocks the blood vessels. Almond helps in controlling high cholesterol due to its Ushna (hot) potency along with its Ama (toxic remains in the body due to improper digestion) reducing property. Almond also helps to remove blockage from the blood vessels by eliminating toxins and preventing accumulation of bad cholesterol.

Regulates Blood Sugar: Almonds are known to be the best and ideal choice for diabetes. This is because almonds have very low glycaemic index which do not let blood sugar levels spike up immediately. Almonds are the perfect combination of good quality fats (MUFA) and very low carbohydrates.

Good for Weight Loss: Almond could help in fat loss by bringing in satiety (feeling of fullness). This is because Almond is rich in protein and fibre, the two components in a diet which is known for causing satiety, thus helping to get over any kind of hunger pangs.

Ayurvedic View: Increase in weight starts with diet and lifestyle disturbances that weaken the digestive fire and leads to an accumulation of Ama. This causes an imbalance in the Meda dhatu ultimately resulting in obesity. Almond helps to reduce weight as it improves your Pachak Agni (digestive fire) and removes Ama due to its Ushna (hot) property. It also gives a feeling of fullness and controls overeating due to its Guru (heavy) property.

Promotes Healthy Skin and Hair: Almond is rich in magnesium which is an essential nutrient for healthy hair. Also, Almond is source of anti-oxidants as well as vitamin E which is a fat-soluble anti-oxidant which can protect skin and hair from damage due to oxidative stress (damage due to free radicals) or due to the sun and avoid greying of hair. It contains alpha-tocopherol and polyphenols which have photo-protective effects i.e., it helps protect from damage due to exposure to UV radiation

Ayurvedic View: Almond prevents cell damage and removes excessive dryness due to its Snigdha (oily) property.

MECHANISM OF ACTION

Almonds elevate the levels of acetylcholine (Ach), a neurotransmitter in the brain that helps enhance memory and help fight conditions like Alzheimer's disease. The mechanism which is responsible for the LDL-cholesterol reduction is decreased absorption of cholesterol and bile acid, increased bile acid and cholesterol excretion and an increased LDL-cholesterol receptor activity. The nutrients of almonds regulate the enzymes which are involved in cholesterol synthesis and bile acid production. The flavonoids antioxidants pair up with Vitamin E and scavenges free radicals that causes inflammation. Thus prevents oxidation of LDL cholesterol. It also aids in increasing good cholesterol levels.

CLINICAL STUDIES & REFERENCES

Berryman CE, West SG, Fleming JA, et al.Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL‐cholesterol: A randomized controlled trial. J Am Heart Assoc.2015;4(1)e000993.
Batool Z, Sadir S, Liaquat L, et al.Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia.Brain Res Bull.2016;120:63-74.
Spiller GA, Jenkins DJ, Cragen LN,et al.Effect of a diet high in monounsaturated fat from almonds on plasma cholesterol and lipoproteins.J Am Coll Nutr.1992;11(2):126-30.
Jenkins DJA, Kendall CWC, Josse AR, Salvatore S, Brighenti F, Augustan LSA, Ellis PR, Vidgen E, Venkat Rao A.. Almonds decrease postprandial glycemia, insulinemia and oxidative damage in healthy individuals. J. Nutr. 2006; 136(12): 2987-92.
Jenkins DJA, Kendall CWC, Marchie A, Josse AR, Nguyen TH, Fowlhner DA., Lapsley KG., Blumberg J. Almonds reduce the biomarkers of lipid per oxidation in older hyperlipidaemic subjects. J. Nutr 2008; 138: 908-13.