Almonds (Badam) – the king of Nuts

We have seen the medicinal benefits of many plants (Insulin plant, Bitter Gourd), leaves (Moringa), fruits (Grapes, Watermelon) and vegetables (Potatoes, Tomatoes, Onions, Green Peas) in previous posts. Now let us see how nuts can play a crucial role in our healthy living.

There are many nuts that we use daily for cooking but we will discuss only a few important nuts like Almonds, Cashews, Walnuts, and Pistachios in upcoming posts. Each of these have different health benefits.

Let us take Almonds now (or Badam in India, Persia etc.). 

Almonds are called world’s healthiest nut also sometimes the king of nuts. This delicious versatile almond is available throughout the year. 

Almonds are an ancient food – mainly from the Mediterranean regions (seems the Romans referred these as Greek nuts) extending all the way till the Indus. 

Although we think of Almonds as a Nut, it is actually the seed of the fruit of the almond tree.  Check out the nice white and pink flowers with fruit from an orchard in Iran.(Photo By: شهریار)

They are high in monounsaturated fats which are associated with reduced risk of heart diseases. A quarter cup of almonds contains 62 mg of magnesium and 162 mg of potassium. When there is enough magnesium around veins and arteries helps to breathe comfortably and improves flow of blood, oxygen and nutrients throughout our body. Potassium is an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart.

Currently United States produces the maximum between 50% to 80% and all of it is produced in California. 

Almonds can be eaten as raw, roasted and also with many dishes. Almonds are used in various recipes, especially in bakery items like chocolate, breads and also used as medicine.  

Almond Tart  
Photo By: Lorraine Murphy

Almonds are rich in calcium which helps for bone strength. 

They are also high in vitamin E which helps the condition and appearance of skin. 

Since the skin of these nuts has got heart protecting compounds called Flavonoids, if you take Almonds with its skin, it will help to protect heart. (We also read about Flavonoids in Grapes and how they help reduce the Plaque buildup in arteries)

In Short, Almonds 

• Reduce the risk of Heart attack and lower bad cholesterol in our body. 
• Protect artery walls from damage due to their Flavonoid content. 
• Help to build strong bones and teeth because of phosphorous present in them 
• Lower the rise in blood sugar and insulin after meals 
• Help to nourish the nervous system. 

Just a handful of almonds contains one eighth of our necessary daily protein. 

Almond oil is extracted from the nuts used as an emollient (or moisturizer). If applied regularly it will help to protect the skin from dryness. This oil is used in cooking and is used in some medicines in aromatherapy. Also used in cosmetic industries and in pharmaceuticals.

Eat nuts to cut the risk of cancer and heart diseases. Eating nuts everyday may prolong our life. Better to take few almonds along with other nuts daily during your tea time.

Your comments about this post are welcome.

Benefits of Potatoes – Staple food for many, Healthy for most.

In earlier posts, we have seen the benefits of onions and tomatoes. Now must see the other vegetable that is regular used, that is POTATOES and how they help for healthy living. Potatoes belong to Nightshade family like tomatoes and eggplants. And potatoes are considered a staple family vegetable. As most of you know, It is one of the root vegetables.

Potato flowers
Image by: ARS, USDA

Potatoes are a very popular food source. But unfortunately many people eat them in the forms of chips, French fries, baked potatoes etc. These types are loaded with fats and may be one of the reasons to contribute to heart attack. But without deep frying and without adding fat, potatoes are a high fiber food and with low calories that help significant protection against cardiovascular diseases and many others.

They are very good sources of Vitamin B6, Vitamin C with Potassium, Copper, Manganese, Phosphorous, Niacin, Pantothenic acid etc., Vitamin B6 helps our nervous system. B6 is necessary for creation of amines.

Potatoes also contain anti-oxidant properties. A study reveals that regular consumption of potatoes can lower high blood pressure. Another theory reveals that LECTINS contain in the potatoes inhibit cancer cells. One medium skin on potato provides 45 percent of our daily value of vitamin C and more potassium than a banana. This family favoured vegetable is just 110 calories.

Note: Lectins (contained in other nightshade plants, dairy etc) can cause problems for some. They should avoid the foods with high source of Lectin and also use fermentation, soaking etc, before cooking to get rid of Lectins in the vegetables before cooking

Boiled potatoes are naturally rich in vitamins and minerals like Potassium, Phosphorus with B complex Vitamins. Please note, potatoes are not inherently Fattening.

Colorful varieties of Potatoes
Image by Agricultural Research Service,
agency of USDA

There are more than 4000 varieties of potatoes with different in sizes (Check out the wikipedia link on Varieties of Potatoes) , in colours with different content of starch and flavour according to the cultivation.

Potatoes have natural starchy flavour, they serve as a good complement to many dishes in cooking and widely used by us. The skin of the potato is a concentrated source of dietary fiber. So to get the full benefit do not peel the skin fully. Just wash potatoes well and remove the unwanted bruises, deep eyes with the help of a knife and use it with the skin. Potatoes help to build a strong bones and muscles in our body.

So do not omit potatoes in your regular diet. Onions, Tomatoes and Potatoes are good combination is it not?

Your comments are welcome. Request you to give your comments regarding this post in the comments column and request to share the benefits with others.

Tomatoes - Sauce, Salad, Juice, Pizza, others. Many uses and Many benefits.

In my previous post we discussed about benefits of grapes. Now we can see about the health benefits of TOMATOES.

We can see always these three vegetables onions, potatoes, and tomatoes stored in every kitchen shelf. One way or other they are used in our daily dishes. These have become our traditional vegetables. I have given the medicinal benefits and usages of onions in one of my previous posts. Hope you would have gone through that post. Now it is the turn of Tomatoes. 

Handful of different tomatoes
from Ho Farms in
Kahuku, Hawaii.
Photo courtesy of USDA NRCS

Tomatoes are part of nightshade family like potatoes and eggplants. Even though they are fruits they are considered as vegetables. Ripe tomatoes should be used within two or three days and it is better never refrigerate them since in cold temperature their flavor is lost and the flesh turns grainy. 

The word tomato comes from Spanish word tomate. Tomatoes are grown worldwide for its edible uses. It is learnt that there are more than 7500 varieties of tomatoes are grown in various purposes. They are grapes tomatoes, cherry tomatoes, plum tomatoes and so on.  Hybrid plants are common.

What are all the medicinal benefits of tomatoes?

Tomatoes contain the bright-red carotene lycopene which is one of the natural powerful anti-oxidants. Studies reveal that lycopene especially in cooked tomatoes help to prevent prostate CANCER. Consumption of tomatoes has been associated with decreased risk of breast cancer, head and neck cancers also.

Tomatoes are beneficial for reducing cardiovascular risk associated with type II diabetes. They are sweet, juicy and delicious with low in calories and fat free. They are good sources of Vitamin A, C, K with Folate and Potassium. They are low in Sodium, Saturated fat, Cholesterol.

They also provide Thiamine, Niacin, Vitamin B-6, Magnesium, Phosphorus, and Copper which are very essential medicinal properties for keeping good health. The vitamin A present in tomato helps  improve vision.

Tomatoes help skin to protect against sun damage. The content of lycopene makes skin less sensitive to UV light damage. It also helps in building strong bones because of Vitamin K and Calcium. They are very good source of Chromium which helps to regulate blood sugar levels. 

Green unripe tomatoes
Photoby: TigerisLagoona

Another interesting report is tomatoes can prevent kidney stones and gallstones when eaten without seeds.

Tomato can be consumed as raw, can be made as a healthy juice, and can be mixed in salads, or in cooking of dishes. Tomatoes pickles are very good to eat. Unripe tomatoes like the ones in the photo can also be used in cooking. 

If you have anything more about this wonder vegetable please free to add here. Also feel free to put your questions or comments. Also, provide any feedback on the topics or contents.