Prized for centuries in ancient Indian texts for their health restoring properties, almonds stand out among nuts with respect to their special nutrition profile. Almonds contain high amounts of protein, fibre, calcium and vitamin E. The fat is predominantly heart-healthy mono-unsaturated (70 per cent), the type found in olive oil, a highly desirable type of fat which has been shown to reduce bad cholesterol levels and increase the good cholesterol. A meta-analysis of seven almond studies showed as high as 10 per cent reduction in total cholesterol and LDL (bad) cholesterol for subjects with high cholesterol levels. This cholesterol-lowering effect is almost similar to that of other heart-healthy foods such as oats and soy.
Almonds may have a role in treating diabetes and improving glycemic control.

A recent study reported that low-calorie diets supplemented with nuts produce a more lasting and greater magnitude of weight loss among obese individuals while improving insulin sensitivity.
Almonds’ richness in vitamin E and other powerful antioxidants contributes to their role in prevention of heart disease, diabetes and cancer. The antioxidant polyphenols, vitamin E and dietary fibre in almonds may be the components that exert the greatest cancer preventive effect. Additionally, vitamin C and E in almonds work in synergy with the polyphenols to reduce oxidation and preventing damage from free radicals (rogue elements in the body that can destroy cells and potentially lead to problems such as heart disease and stroke).

The high calcium and magnesium levels make almonds a great choice for improving bone health particularly among children and women. Almonds are also rich in folic acid, which make them useful for preserving nerve cells, delaying ageing and preventing heart disease.
Due to their richness in fibre, protein and high quality of fat, almonds make a high nutrient and high satiety food for weight watchers. Numerous studies have corroborated these findings. Almonds are rich in a special amino acids (building blocks of proteins) known to release hormones that help control appetite. In addition, this essential amino acid is also necessary for synthesis of neurotransmitters in brain and thereby helping in alleviating depression, controlling addictive behaviour and encouraging mental alertness.

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