কাঠ-বাদাম ( ALMONDS ) নিয়ে যতো কথা :

                                                  বাদাম  নিয়ে  যত  কথা 

               

Almonds, sliced, raw 0.25 cup 23.00 grams Calories: 132 GI: low
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
biotin	14.72 mcg	49.1	6.7	very good
vitamin E	6.03 mg (ATE)	40.2	5.5	very good
manganese	0.53 mg	26.5	3.6	very good
copper	0.23 mg	25.6	3.5	very good
vitamin B2	0.23 mg	17.7	2.4	good
phosphorus	111.32 mg	15.9	2.2	good
magnesium	61.64 mg	15.4	2.1	good
molybdenum	6.78 mcg	15.1	2.1	good
fiber	2.81 g	11.2	1.5	good

(  article's    References...; www.whfood.com )

          আমাদের  সমাজে  একটি  কথা  প্রচলিত  আছে  আর  তা  হচ্ছে   "  প্রিভেনশন   ইজ  বেটার  দেন  কিউর "  ৷  কথাটি  কিন্তু  একবারেই  সত্য  ৷  কারণ  আজকাল  ঔষদেও  বেজাল  পাওয়া  যাচ্ছে  ৷  তাই  চিকিৎসা  করে  অনেক  সময়  ভাল  ফলও  পাওয়া  যায়  না  ৷ তাই  যদি  অসুখ  বিসুখকে  আগেই  প্রতিরোধ  করা  যায়  তবে  তা  হবে  মঙ্গলজনক  সবার  জন্যেই  ৷

          আগে  বাদাম  গোত্রের  যে  কোনো  জাতের  বাদামকেই  খাদ্য  তালিখা  থেকে  বয়স্করা  বাদ    দিতেন  ৷ কারণ  আগে  বিশ্বাস  করা  হত  বয়স্করা  যে  কোনো  গোত্রের  বাদাম  খেলে  শরীরে  কলেষ্টরেল এর  পরিমান  বৃদ্ধি  পাবে  এবং  সঙ্গে  সঙ্গে  শরীরের  ওজনও  বেড়ে  যাবে  ৷  

          কিন্তু  বর্তমানে  বিভিন্ন  বৈজ্ঞানিক  গবেষণায়  প্রমাণ  পাওয়া  গেছে  বাদাম , বিশেষকরে  কাঠবাদাম বা  আখরুট  বাদাম ( বা Almand  বাদাম ) খেলে  ওজনও  বাড়ে  না  , কলেষ্টরেলের  পরিমান  ও  বাড়ে     না    ৷  অধিকন্ত  মানুষের  হার্টের  অনেক  উপকার  করে  ৷  শরীরের  রোগ  প্রতিরোধ ক্ষমতা  বাড়ায়  এবং  আরো  অনেক  উপকার  করে ৷  তাই  প্রাকৃতিক  উপায়ে  রোগ  প্রতিরোধ  করতে  কাঠ-বাদাম  একটি  গুরুত্বপূর্ণ  ভূমিকা  পালন  করে ৷   ৷  বাংলাদেশে  আখরুট  বা  কাঠ-বাদাম  উৎপন্ন  হয়  না  ৷  ভারত  বা  পাকিস্তান  থেকে  বাংলাদশে  ইহা  আমদানী  করা  হয়  ৷  এর  বর্তমান  বাজার  মূল্য  হচ্ছে   ৮৫০/ থেকে ৯৫০/ প্রতি  কেজি  ৷  এককাপ  পরিমান  কাঠ-বাদামকে  পরিস্কার  পানি  দিয়ে  ভালভাবে ধৌতকরে  , পানি  ঝরিয়ে  মাইক্রো-ওভেনে  হাই-পাওয়ারে  ৫/৬ মিনিট  বেকিং  এর  পরে ফেনের  বাতাসে  ঠাণ্ডা  করে  নিয়ে  এয়ারটাইট  কৌটায়  সংরক্ষণ  করতে  হয়  ৷  দৈনিক  ১৫/১৬ টা  চিবিয়ে  খেলেই  মোটামোটি  ডেইলি ডোজ  মেইনটেইন  হয়ে  যাবে  ৷  হার্টের  রোগীরা  পরিমান  বাড়িয়ে  খেতে  হবে ৷  সাধারণ  চুলোয়   তাওয়াতে  ও  বেক  করা  যাবে  ৷  গন্ধ  বের  হওয়া  পর্যন্ত  বেক  করতে  হয়  ৷  কাঁচা  চিপ্ছ  করে  কেটে  টকদই  বা  কোয়েকার্সের ( oats meal ) সঙ্গে   মিলিয়েও  খাওয়া  যায়  ৷  

                         \মধু কে  সর্ব-রোগের  মহাঔষদ  হিসেবে  ইসলাম  ধর্মবিশ্বাসীরা  বলেন  ৷  তবে  পরিমিত  পরিমান   খেলে  উপকার  হয় ৷  কিন্তু  বেশী  খেলে  শরীরের  ওজন  বেঁড়ে  গিয়ে  অন্যান্য  সমস্যার  সৃষ্টি  করে  ৷  আজকাল  অনেকে  কালাজীরার  তৈলকে  বা  কালিজীরাকে  আদর্শ  খাদ্য  মনে  করেন  ৷  ক্ষেত্রবিশেষে  কালিজীরা  ব্যবহারে  উপকার  পাওয়া     যায় ৷ কিন্তু  কালিজীরার  তৈলে  এসিডভ্যালু  অতিরক্ত  থাকাতে  তা  মানব  দেহের  ক্ষতির  কারণ  হয়ে  দাঁড়ায়  অনেক  সময়  ৷

               অলীভ  বা  অলীভ  অয়েলকে  সব  থেকে  ভাল  খাবার  তৈল  এতদিন  মনে  করা  হত  ৷  বর্তমানে  এক  গবেষণার  ফল  থেকে  জানা  যায় যে  , অলীভয়েলের  রান্নাকরা  সব  খাদ্যও  শরীরের  জন্যে  নিরাপদ  নয়  ৷  অলীভয়েল দিয়ে  যখন  রান্না  করতে  প্রথমে  কঠাই  বা  পাত্রে  তৈলকে  গরম  করতে  হয়  এবৎ  পরে  প্রয়োজনীয়  মসলা  গিয়ে  ভোনা  করতে  হয় , তখন  যদি  এই তৈল ও  মসলা  ভোনার  তাপমাত্রা  ১৫০ ডিগ্রী সেলসিয়াসের  উপর  চলে  যায়  তবে  অলীভ  অয়েলের  প্রপার্টি  বদলে যায় ৷  বদলে  যাওয়া  তৈল  তখন  মানব  দেহের  ক্ষতির  কারণ  হয়ে  পড়ে  ৷  তাই  এই  তৈলও  সবসময়  নিরাপদ  নয়  ৷  কিন্তু  কাঠ-বাদামের  এরকম  কোনো  ক্ষতিকারক  দিকের  আবিষ্কার  এখনও  হয়  নাই  ৷  ভারতীয়  খ্যাতিমান  হার্ট  বিশেষঙ্গ  মি: দেবী -সেঠী  তাঁর  এক  সক্ষাতকারে  কাঠ-বাদাম  বা  আখরুট  বাদামকে  মানব  হার্টের  একমাত্র  খাবার  হিসেবে  অবিহিত  করেছেন  ৷  তাই  ছোট  বড়  নির্বিশেষে  সকল  বয়সের  মানুষের  জন্যে  AMALDS  বা  আখরুট  বাদাম  একটি  আদর্শ  খাবার  এবং  অনেক  রোগের  প্রতিষেদক  ৷  তাই  যে  কেউ  ইহা  খেতে  পারেন  শরীরের  রোগপ্রতিরোধ  ক্ষমতা  বাড়াতেও , যদি  কোনো  আসুখ  না  ও  থাকে  ৷ 
    
                     নিম্নে  ইন্টারনেট  থেকে  সংগ্রহ  করা  কিছু  তথ্যাদি  সরাসরি  যুক্ত  করে  দেয়া  হল  আগ্রহীদের  জন্যে,  যাহাতে  বিস্তারিত  ভাবে  আরো  অনেক  মেডিকেটেড  তথ্যাদি  জানা  যাবে  ৷

               

                      Fortunately, the delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory dishes. Although packaged almonds are available year round, they are the freshest in mid-summer, which is when they are at the height of their season.

                   The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut. 

Almonds, sliced, raw
0.25 cup
(23.00 grams)

Calories: 132
GI: low

NutrientDRI/DV

 biotin49%

 vitamin E40.2%

 manganese26.5%

 copper25.5%

 vitamin B217.6%

 phosphorus15.9%

 magnesium15.4%

 molybdenum15%

 fiber11.2%

This chart graphically details the %DV that a serving of Almonds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System

     

. Additional information about the amount of these nutrients provided by Almonds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Almonds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

          Lower LDL-Cholesterol and Reduce Your Risk of Heart Disease

                  A high-fat food that's good for your health? That's not an oxymoron, its almonds. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease. Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction—45%—when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy products).

A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL cholesterol levels, a diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber (in high amounts in beans, oats, pears) reduced blood levels of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks.

In addition to their cholesterol-lowering effects, almonds' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin Efound in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.

           In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium.

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.

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 your 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.

       Almonds Provide Double-Barreled Protection against Diabetes and Cardiovascular Disease

         Lessening after-meal surges in blood sugar helps protect against diabetes and cardiovascular disease, most likely by lessening the increase in cholesterol-damaging free radicals that accompanies large elevations in blood sugar. This is one reason why low- glycemic index diets result in lower risk of diabetes and heart disease.

Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result.

 (Jenkins DJ, Kendall CW, Journal of Nutrition)

            Researchers fed 15 healthy subjects 5 meals providing a comparable amount of carbohydrate, fat and protein: 3 test meals (almonds and bread, parboiled rice, and instant mashed potatoes) and 2 bread control meals. Blood samples, taken before each meal and 4 hours afterwards, showed levels of protective antioxidants increased after the almond meal, but decreased after the other meals. And not only did the almond meal increase antioxidant levels, but unlike the other foods, almonds also lowered the rise in blood sugar and insulin seen after eating.

                Further research shows that 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. (Jones AR, Kendall CW, Metabolism)

               In this study, after an overnight 10-12 hour fast, 9 healthy volunteers were randomly fed 3 test meals and 2 white bread (high glycemic) control meals on separate days. Each meal contained 50 grams of carbohydrate from white bread eaten either alone or in combination with 1, 2, or 3 ounces of almonds. To check subjects' rise in blood sugar, blood samples were taken for glucose analysis immediately after eating, and at 15, 30, 45, 60, 90 and 120 minutes.

                 Eating almonds reduced the glycemic index (GI) of the meal and subjects' rise in blood sugar in a dose-dependent manner—the more almonds consumed, the lower the meal's GI and the less the rise in subjects' blood sugar after eating.

                 When one-ounce of almonds was eaten along with white bread, the GI of the meal (105.8) was comparable to eating white bread alone, but when two ounces of almonds were consumed with the white bread, the GI dropped to 63, and when 3 ounces of almonds were eaten, the GI was only 45.2—less than half the GI of the white bread only meal.

                 Subjects' blood sugar rose 2.8 mmol/L after eating only white bread. When one ounce of almonds was eaten with the bread, blood sugar rose 2.2 mmol/L. Eating two ounces of almonds with the bread resulted in a rise in blood sugar of 2.0 mmol/L, and eating three ounces of almonds caused blood sugar to rise only 1.6 mmol/L—less than half the rise seen after eating white bread alone.

                  Practical Tips: 

             Don't just enjoy almonds as a between-meal snack. Spread a little almond butter on your toast or down the center of a stalk of celery. Add a handful of lightly roasted almonds to your salad or chop and use as a topping for pasta, steamed or healthy sauteed vegetables. When eating foods with a higher glycemic index, including almonds in the meal can help keep your blood sugar under control.

                Crazy about Your Heart? Go Nuts

                 Other nuts appear to be cardio-protective as well. Research published in theBritish Journal of Nutrition (Blomhoff R, Carlsen MH), which identified several nuts among plant foods with the highest total antioxidant content, suggests nut's high antioxidant content may be key.

                   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 our dietary intake of antioxidants.

                   Nuts' high antioxidant content helps explain results seen in the Iowa Women's Health Study in which risk of death from cardiovascular and coronary heart diseases showed strong and consistent reductions with increasing nut/peanut butter consumption. Total death rates decreased 11% and 19% for nut/peanut butter intake once per week and 1-4 times per week, respectively.

                     Even more impressive were the results of a review study of the evidence linking nuts and lower risk of coronary heart disease, also published in theBritish Journal of Nutrition. (Kelly JH, Sabate J.) In this study, researchers looked at four large prospective epidemiological studies—the Adventist Health Study, Iowa Women's Study, Nurses' Health Study and the Physician's Health Study. When evidence from all four studies was combined, subjects consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease.

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

                   Almonds Surpass Whole Wheat Muffins for Improving Blood Fats

                  Even individuals who are experiencing problems with their blood fat levels may not automatically need to shy away from high-fat food snacks like almonds. Researchers at the University of Toronto, Canada have shown that a 2.5 ounce snack of almonds each day can do a better job in lowering blood LDL and raising blood HDL than a whole wheat muffin having the same amount of fat and fiber as almonds. They also found that markers of antioxidant status in the body could be improved with the incorporation of almond snacks. It was the many phytonutrients (especially flavonoids) found in almonds that were believed to account for some of these special almond benefits.

Whole Almonds (with Skins) Provide Most Heart Healthy Benefits

New research on almonds adds to the growing evidence that eating whole foods is the best way to promote optimal health.

                    The flavonoids found in almond skins team up with the vitamin E found in their meat to more than double the antioxidant punch either delivers when administered separately, shows a study published in the Journal of Nutrition.

                      Twenty potent antioxidant flavonoids were identified in almond skins in this study, some of which are well known as major contributors to the health benefits derived from other foods, such as the catechins found in green tea, and naringenin, which is found in grapefruit.

                      "We have identified a unique combination of flavonoids in almonds," said Jeffrey Blumberg, Ph.D., senior scientist and director of the Antioxidants Research Laboratory at Tufts University. "Further blood tests demonstrated that eating almonds with their skins significantly increases both flavonoids and vitamin E in the body. This could have significant health implications, especially as people age."

                      Blumberg's team tested the effects of almond skin's flavonoids alone and then in combination with the vitamin E found in almond meat on blood samples containing LDL cholesterol. While almond skin flavonoids alone enhanced LDL's resistance to oxidation by 18%, when almond meat's vitamin E was added, LDL's resistance to oxidation was extended by 52.5%!

"The synergy between the flavonoids and vitamin E in almonds demonstrates how the nutrients in whole foods such as almonds can impact health," says Dr. Blumberg.

Two other studies have recently confirmed the heart-healthy benefits offered by whole almonds:

                       A study published in the American Journal of Clinical Nutrition, which found that, as part of a diet rich in heart healthy foods such as soy, viscous fiber and plant sterols, almonds can reduce cholesterol levels as much as first generation statin drugs.

                     And a second study by the same research team, published in the European Journal of Clinical Nutrition, and found that, as part of the same heart healthy eating plan, almonds can reduce C-reactive protein, a marker of artery-damaging inflammation, as much as statin drugs. Need more reasons to make almonds a staple in your healthy way of eating? Ounce for ounce, almonds are the one of the most nutritionally dense nuts. As well as providing an array of powerful flavonoids, almonds are among the richest sources of vitamin E in the diet.

                     Almond's Healthy Fats May Help You Lose Weight

                    A study published in the International Journal of Obesity and Related Metabolic Disorders that included 65 overweight and obese adults suggests that an almond-enriched low calorie diet (which is high in monounsaturated fats) can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates. Those on the almond-enriched low calorie diet consumed 39% of their calories in the form of fat, 25% of which was monounsaturated fat. In contrast, those on the low calorie diet high in complex carbohydrates consumed only 18% of their calories as fat, of which 5% was monounsaturated fat, while 53% of their calories were derived from carbohydrate. Both diets supplied the same number of calories and equivalent amounts of protein. After 6 months, those on the almond-enriched diet had greater reductions in weight (-18 vs. -11%), their waistlines (-14 vs. -9%), body fat (-30 vs. -20%), total body water (-8 vs. -1%), and systolic blood pressure (-11 vs. 0%). Those eating almonds experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet! Among those subjects who had type 1 diabetes, diabetes medication reductions were sustained or further reduced in 96% of those on the almond-enriched diet versus in 50% of those on the complex carbohydrate diet.

               Eating Nuts Lowers Risk of Weight Gain

Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.

The 28-month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.

And, among the study participants who gained weight, those who never or almost never ate nuts gained more (an average of 424 g more) than those who ate nuts at least twice weekly.

                Study authors concluded, "Frequent nut consumption was associated with a reduced risk of weight gain (5 kg or more). These results support the recommendation of nut consumption as an important component of a cardioprotective diet and also allay fears of possible weight gain."

             Practical Tip

     :         Don't let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts!

• Spread some nut butter on your morning toast or bagel.
• Remember how many great childhood lunches involved a peanut butter and jelly sandwich? Upgrade that lunchbox favorite by spreading organic peanut butter and concord grape jelly on whole wheat bread.
• Fill a celery stick with nut butter for an afternoon pick-me-up.
• Sprinkle a handful of nuts over your morning cereal, lunchtime salad, dinner's steamed vegetables.
• Or just enjoy a handful of lightly roasted nuts as a healthy snack.

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                Daily Consumption of Almonds May Help You Eat a Healthier Diet

                      If you've been reluctant to add almonds to your diet because of their high calorie count, a study published in the British Journal of Nutrition may help convince you to give these delicious, nutrient-dense nuts a try.

                 In this study, the normal eating patterns of 43 men and 38 women were followed for 6 months. Then they were told to eat approximately 2 ounces or one-quarter cup of almonds daily but were given no other instructions about changing their diet, and followed for an additional 6 months. By the end of the study, a number of very beneficial changes were seen to naturally occur.

                 While eating almonds, study participants' intake of health-promoting monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein, vitamin E, copper and magnesium significantly increased by 42, 24, 12, 19, 66, 15, and 23%, respectively

.

                At the same time, their intake of trans fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased by 14, 9, 21, 17 and 13%, respectively. Both sets of changes in nutrient intake closely match the dietary recommendations known to prevent cardiovascular and other chronic diseases.

             Manganese, Copper & Riboflavin—More Help with Energy Production

                     Almonds are a very good source of manganese and copper, two trace minerals that are essential cofactors of a key oxidative enzyme calledsuperoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells), thus keeping our energy flowing. Fortunately, Mother Nature supplies both mineral cofactors in almonds. Riboflavin (vitamin B2) also plays at least two important roles in the body's energy production. When active in energy production pathways, riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur.

Flavoproteins 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.

                   The oxygen-containing molecules the body uses to produce energy can be highly reactive and can inadvertently cause damage to the mitochondria and even the cells themselves. In the mitochondria, such damage is largely prevented by a small, protein-like molecule called glutathione. Like many "antioxidant" molecules, glutathione must be constantly recycled, and it is vitamin B2 that allows this recycling to take place. (Technically, vitamin B2 is a cofactor for the enzyme glutathione reductase that reduces the oxidized form of glutathione back to its reduced version.)

                   Help Prevent Gallstones

         Twenty years of dietary data collected on over 80,000 women from the Nurses' Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as having a handful of almonds as an afternoon pick me up, tossing some almonds on your oatmeal or salad or packing one almond butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week.

How to Enjoy

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

For some of our favorite recipes, click Recipes.

Tips for Preparing Almonds:

Whole shelled almonds can be chopped by hand or can be placed in a food processor. If using a food processor, it is best to pulse on and off a few times, instead of running the blade constantly, as this will help ensure that you end up with chopped almonds rather than almond butter.

                    To roast almonds at home, do so gently—in a 160-170°F (about 75°C) oven for 15-20 minutes—to preserve the healthy oils. For more on the effect of high heat roasting on nuts, please see the following article.

                 We don't recommend blanching almonds because blanching nuts removes their skin and they are no longer considered a whole food. Studies have shown that the skin of nuts are nutrient-rich. For example, researchers found that the flavonoid phytonutrients found in almond skins team up with the vitamin E present in their meat to more than double the antioxidant power delivered by either one of these nutrients separately.

A few quick serving ideas:

              Add a punch to plain yogurt by mixing in some chopped almonds and dried fruit.

Enhance a healthy saute of curried vegetables with sliced almonds.

Add some almond butter to a breakfast shake to boost its taste and protein content.

Almonds and apple slices make a wonderfully simple, on-the-go power snack.

Make a delightful cold rice salad with almonds, fresh garden peas and currants.

Add sliced almonds to chicken salad.

Individual Concerns

The commercial roasting process of nuts is a form of deep-frying, usually in saturated fat, such as coconut oil and palm kernel oil. Deep-fried foods have been linked to high levels of LDL (the bad form of cholesterol) and to thickening of larger artery walls.

Almonds and Oxalates

Almonds are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating almonds. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"

Allergic Reactions to Tree Nuts (Such as Almonds)

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It's important to realize that the frequency of problems varies from country to country and can change significantly along with changes in the food supply or with other manufacturing practices. For example, in several part of the world, including Canada, Japan, and Israel, sesame seed allergy has risen to a level of major concern over the past 10 years.

In the United States, beginning in 2004 with the passage of the Food Allergen Labeling and Consumer Protection Act (FALCPA), food labels have been required to identify the presence of any major food allergens. Since 90% of food allergies in the U.S. have been associated with 8 food types as reported by the U.S. Centers for Disease Control, it is these 8 food types that are considered to be major food allergens in the U.S. and require identification on food labels. The 8 food types classified as major allergens are as follows: (1) wheat, (2) cow's milk, (3) hen's eggs, (4) fish, (5) crustacean shellfish (including shrimp, prawns, lobster and crab); (6) tree nuts (including cashews, almonds, walnuts, pecans, pistachios, Brazil nuts, hazelnuts and chestnuts); (7) peanuts; and (8) soy foods.

These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.

Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.

Nutritional Profile

               Almonds are a very good source of vitamin E, manganese, biotin, and copper. Almonds are a good source of magnesium, molydenum, riboflavin (vitamin B2), and phosphorus. Fortunately, although one-quarter cup of almonds contains about 11 grams of fat, a sizable portion of it (7 grams) is heart-healthy monounsaturated fat.

For an in-depth nutritional profile click here: Almonds.

In-Depth Nutritional Profile

                In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Almonds is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

                 In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling.

(  article's    References...; www.whfood.com )