BOOST HEMOGLOBIN WITH IRON RICH FOODS

Hemoglobin is an extremely essential protein for the human body mainly as it carries the oxygen to different parts of the body. It is hence essential that we maintain its level in the body. And Iron is an important element that combines with the protein allowing it the potential to carry oxygen.

The Importance of Iron in Health

Iron is an important nutrient, without which life could not exist. Iron is an essential mineral, which forms the main component of the blood called, haemoglobin. Haemoglobin is the element found in red blood cells, which gives blood it's red colour. It is needed to transport water and oxygen throughout the body to the various organs. Deficiency in haemoglobin means there are not enough of these helpers in the blood to distribute oxygen, which is why people lacking in iron feel tired and worn out all the time.

It is important to maintain healthy levels of iron in your blood stream for your body to function properly. If you are found to be deficient in iron, with time and dedication, you can easily . It takes 4 - 6 weeks to for blood to regenerate and replenish itself, so do not expect overnight results. Give yourself at least 1 - 2 months of regular intake of iron rich foods to reclaim healthy iron levels.

Iron deficiency can affect your life adversely and can lead to serious health problems. 

Tiredness all the time

Slow physical and mental development in children

Poor performance in school for children

Inflamed tongue (Glossitis)

Problems in regulating proper body temperature

Poor immune system

Signs of low hemoglobin include stomach upset, nausea, vomiting, diarrhoea, blood, fever and constipation, hair loss, tiredness and headaches. Low iron intake can also lead to anaemia.

Who needs iron?

People who are susceptible to low haemoglobin levels may include:

- pregnant women

- menstruating women

- growing children

- those recovering from illnesses

Hemoglobin also plays an important role in maintaining healthy skin, hair and body. Iron supplements should be consumed if the hemoglobin levels are too low.

People should ensure they obtain enough iron content from natural sources so that they can rebuild their haemoglobin levels in blood. Haemoglobin is a building block of blood and is very important, as we have seen above.

Daily recommended dietary intake

Women above 19 to 50: 18 mg

Men above 19: 8 mg

Following are few ingredients that can boost your iron intake; just add these healthy foods rich in iron to prevent diseases related iron deficiency.

Hemoglobin Rich Foods

To make it very clear first that Hemoglobin is formed in the human body and when we say hemoglobin rich food, we are speaking of sources that provide all the elements necessary for hemoglobin formation.

Vegetables:

Vegetables like beetroot and spinach, which is easily available in market, helps in the formation of hemoglobin. This helps to boost the level of blood count.

Fruits:

Fruits are another great source of iron. Fruits contain antioxidants, vitamins, minerals along with iron, which is very useful for the human body. The fruits rich in iron are watermelons, raisins, grapefruits, tomatoes, apples, bananas, oranges, strawberries and avocados.

Dairy products:

Dairy product such as milk, buttermilk, paneer, curd and cheese are good sources of hemoglobin. Food items like egg and hamburger meat are also good sources of hemoglobin.

Spices:

Spices like thyme, cumin seed, oregano, basil, cinnamon and sage are rich sources of iron. Therefore, don’t forget to include these spices in your diet.

Grains:

Breads, pasta and cereals are primary sources of iron. Grains like pearled barley, wheat flour, rice, long-grain brown rice, forfeited cereals and breads are also good sources of iron. Whole grains are the best sources of fiber as well.

Dried fruits:

Dried fruits like dried apricots, prunes, dates and raisins are excellent sources of haemoglobin. The high iron content in the dried fruit helps forming the red pigment in the blood.

Legumes:

Legumes like chickpeas, dried beans, limas, pintos, kidney, navy or white beans contain good amount of iron. Pumpkins and squash seeds help to increase the hemoglobin level in the blood.

Seafood:

Seafood is an excellent source of hemoglobin. Various varieties of seafood like tuna, clams, catfish, salmon, oysters and sardines are good sources of hemoglobin.

Meat:

Meat is the richest source of hemoglobin. Meat also contains vitamin B-12, which helps to maintain the normal iron level in the body. Red meat is the best source of hemoglobin.

Eggs:

Egg yolks are another very rich source of hemoglobin. Egg yolks are rich in iron and helps in the production of hemoglobin.

Chocolate:

Here is a good news for chocolate lovers. Chocolates and cocoa powder can considerably increase the hemoglobin levels.

Few Facts about Hemoglobin:

Avoid using too much of iron supplements.

Excessive intake of iron can cause stomach upset, nausea, vomiting, diarrhoea, blood, fever and constipation.

Iron in high doses can lead to iron poisoning and toxin production in the body.

Consume iron rich food during post menstrual period and pregnancy.

Women have lower iron than men.

Girls between the ages of 14-18 should consume at least 15 mg of iron daily.

Iron helps to increase the body’s immune system.

Try to include iron rich foods in the diet to maintain a good level of hemoglobin. Hope you like the article. Don’t forget to leave us a comment.

WHY DO MARRIED MEN FLIRT

Flirting is often viewed as a way to meet potential mates. An overly flirtatious husband can cause several types of marriage problems. Often, the wife feels hurt, rejected, and alone.

The most common reasons why married men flirt:

-He is having a midlife crisis

-He is unhappy with wife

-He is not sexually attracted to his wife

-He likes the attention other women give him

-He is bored with married life

-He is insecure about self

-It makes him feel better about himself

-He needs to validate his attractiveness and sexuality

-He thinks flirting is harmless

-He is looking to have an affair

-It is exciting

-To meet emotional needs such as feeling liked, being popular, or being thought of as funny, entertaining, attractive, or sexy

-As a passive-aggressive way of getting even with the wife. He may have felt rejected sexually and emotionally, so the flirting can be a message to the partner to shape up or risk losing the marriage

-An attempt to get the wife's attention

What to do if your husband flirts

If your husband flirts, take a little time to yourself and think about how you feel when he flirts. Once you are familiar with your feelings talk with your husband about them. Talk with him in a non-confrontational way. Be careful not to threaten him. Let him know exactly how you feel and would it would take for you to feel better. Your husband might not realize he flirts. He also might not realize how it makes you feel. If your husband doesn't want to talk to you about it or says that you are over-reacting, try talking to him again when he is more receptive. For instance, he might be less willing to listen to you if he is drunk or has just come home after a stressful day at work. He may be more open to listen and talk about it on his day off from work or on a Saturday afternoon.

WHY DO MARRIED WOMEN FLIRT

Flirting is a often viewed as a way to meet potential mates. A flirtatious wife can cause several types of marriage problems. Often, the husband feels hurt, rejected, insecure, and alone.

The most common reasons why married women flirt:

-Her husband doesn't give her the amount of attention she wants

-She is unhappy with husband

-She is not sexually attracted to her husband

-She likes the attention other men give her

-She is bored with married life

-She is insecure about self

-It makes her feel better about herself

-She needs to validate her attractiveness and sexuality

-She thinks flirting is harmless

-She is looking to have an affair

-It is exciting

-To meet emotional needs such as feeling liked, being popular, or being thought of as funny, entertaining, attractive, or sexy.

-As a passive-aggressive way of getting even with the husband. She may have felt rejected sexually and emotionally, so the flirting can be a message to her husband to shape up or risk losing the marriage.

-An attempt to get the husband's attention.

What to do if your wife flirts

If your wife flirts, take a little time to yourself and think about how you feel when she flirts. Once you are familiar with your feelings talk with your wife about them. Talk with her in a non-confrontational way. Be careful not to threaten or accuse her. Let her know exactly how you feel and would it would take for you to feel better. Your wife might not realize she flirts. She also might not realize how it makes you feel. If your wife doesn't want to talk to you about it or says that you are over-reacting, try talking to her again when she is more receptive. For instance, she might be less willing to listen to you if he is had a stressful day at work of if she is worried about paying the bills. She may be more open to listen and talk about it on her day off from work or on a Sunday afternoon.

THINGS WOMEN DESPERATELY WANT FROM MEN

Someone once said 'To generalize on women is dangerous. To specialize on them is infinitely worse'.

Well, what women want still remains the un-answered question across the globe. However, men needn't lose hope for all is not lost. There are still a good number of things that most women like. Here are a few from the long list which can perhaps help you make her fall head over heels in love with you. Take your pick to woo and sweep her off her feet!

Strong man

Women love to be protected. So show in more ways than one to prove that you will be her saviour should your damsel land in distress! Women are always in awe of men who can step up in times of conflicts. Be sure you grab every opportunity that situation throws at you.

Transparency

Honesty is still the best policy. Never lie to her if you are thinking of a long-term relationship. Never mind you will face some initial flak, but eventually you will win over her trust.

Smell good

Deodorant Ads may be going overboard showing men being lured by women's perfume. But the other way is also true. Choose a deo that suits you. Especially if it's your first date, it's best not to try anything experimental. Know what smells best on you. Remember, what smelt heavenly on your friend might stink on your skin! For everything depends on your body odour. When you spray perfume on your body, what you smell is a combination of the deo spray and your body odour. Choose wise.

Surprises galore

Women love surprises be it chocolates, love notes, gifts or even a bouquet of flowers. Women don't mind them in any numbers. You are sure to score brownie points with this one!

Perfect body

What with the celebrities being obsessed with getting a six pack or eight pack abs, girls too go ga ga over men with a well-toned body. Get into the habit of regular workout so you can make heads turn!

Dress well

Nothing turns off a women than a poorly-dressed man. Do a style-check, spot the trends in fashion, speak to a stylist to find out what looks best on you. Clothes maketh man literally!

Crowning glory

Nothing like a funky haircut! A good hairstyle can give you a different look altogether. What are you waiting for? Get that stunner look so you can impress that chick you have been eyeing.

Magic of your hands

You might have taken your girlfriend to the hottest restaurants in town, yet she will not mind if you can cook one of her favourite dishes (or even plain instant noodles) when she's hungry. Such moments are never forgotten.

There's a joke doing the rounds that 'A woman's mind is cleaner than a man's That's because she changes it more often'. However, there are some things that remain constant.

HEALTH BENEFITS & USES OF LEMON

Bright, flavorful, and juicy; lemons are the most popular citrus fruit in the world. From Indian Ayurveda, to Italian cuisine (where lemons are practically a culture themselves), lemons are used all across the world to enhance the flavor of food, soothe a sore throat, and even cure certain diseases.

Lemons are rich in many nutrients, such as Vitamin C, pectin, flavonoid antioxidants, B-vitamins, potassium and calcium. It’s no wonder these little yellow fruits have so many different uses!

Below you’ll find several benefits of lemons you may not know about that can make you healthier, improve your appearance and simply make certain tasks easier.

After reading these benefits and uses, you will definitely try to eat more lemons and use them in more and more ways.

Heath benefits & uses of Lemon

Balance Body’s pH

The stress of modern life, junk food, pollution, lack of exercise and other toxins can throw our body off balance. Although lemons are very acidic, their nutrient content is alkaline-forming and thus helps make our body more resistant to a number of health problems. A cup of warm water with some lemon squeezed in will help you start your day in a healthy way.

Relieve Indigestion and Constipation

Lemons are very antibacterial and as such they destroy bad bacteria in your body, and allow the good bacteria to flourish. The good bacteria help with problems such as indigestion and constipation. A glass of water with the juice of one lemon, or any other means of combining lemons with a large meal, will help stimulate peristalsis and the production stomach acids to start the digestion process.

A helpful diet aid

When you are on a diet a lemon can be your best ally for many different reasons. First, it contains Pectin, a fiber that can help you in feeling fuller and eating less. Thanks to this, a glass of lemon tea before a meal can help prevent overeating. The second thing is that lemon juice happens to be a natural diuretic. This means it helps the body get rid of excess water it doesn’t need through increased urination, this will make you feel less heavy and less puffy.

Natural parasite killer

Parasites and intestinal worms are very hard to get rid of, but there is a key element to get rid of them that lemons can help you with. Parasites love acidic environments and drinking lemon juice or eating lemons will make your digestive system a more balanced environment which the parasites will die in.

Natural mouth wash

If you have bad breath or canker sores a lemon might be an easy, cheap and simple way to deal with them. Apply fresh lemon juice to the area or gargle just like any other oral care aid. If you have bleeding gums you can massage freshly squeezed lemon juice to the area with the problem, and directly deal with the bacteria causing all the pain.

Relax and Boost Concentrate

The gentle scent of a lemon has been scientifically proven to have a calming effect. The lemon's essential oil has the ability to increase your level of concentration and alertness in your work or studying environment, with just the fresh smell they emit.

Exfoliate and renew your skin

The vitamin C in the lemon has a beneficial effect on your skin as well as your body. Many skin care products are high on vitamin C because it stimulates cell renewal by gently exfoliating your skin. By using a slice of lemon as a facial scrub you will remove stubborn dirt and dead skin from your face and reveal the fresh, clean and healthy layer underneath.

Cure Acne

If you suffer from acne, lemon juice makes a great natural antibacterial treatment for acne. Simply wet a cotton ball in lemon juice and apply it to your face once at night on areas with acne, blackheads and eczema as an alternative to topical acne treatments. Wash the solution off with water the following morning, and follow your regular skincare routine.

Detoxify  your liver

Herbalists and naturopaths claim that the sourness of lemons signals the body to activate the liver and kidneys, and that the antioxidants help enhance the kidney and liver function. This enables them to better detoxify themselves and the rest of the body. As previously mentioned, lemons are also a mild diuretic which encourages your body to release stored unused water along with the accumulated waste products cleaned by your liver.

Lower your blood pressure

The Pectin in lemons can help lower the cholesterol which causes high blood pressure. Flavonoids, as well as vitamin P, also help strengthen the blood vessels themselves and lower the risk of damage to them, due to high blood pressure.

Get Rid of Dandruff

A simple way to treat dandruff by yourself is to make a hair mask, using lemon juice and other natural ingredients like coconut oil. Use this mask to moisturize your dry scalp, but don't use it for too long or too often as lemon juice can also lighten your hair.

Make Your Feet More Attractive

The solution for rough and scaly feet might be right inside your own kitchen. The citric acid along with the vitamin C in lemons can slough off dead skin, enhance skin renewal, and brighten dark skin areas. Simply soak your feet in some hot water with the juice of 2-3 lemons, 2 tablespoons of olive oil and ¼ cup of milk for about 20 minutes. Your feet will not only be softer than ever but will also smell much better!

A homemade cure for fever and chills

Lemon tea and lemon juice have long been used as homemade remedies to help lower fever. A drink of lemon tea with honey every few hours should help subside any chill or fever you might have. If you still feel bad just remember that you should go see your physician.

Get healthy glowing skin

Lemons don't have to be used only to repair damaged skin, the Vitamin C found in them is used by your body to make collagen and elastin. Both are tissues responsible for giving your skin a glowing and youthful appearance. Simply start eating more lemons or apply lemon juice to your skin, and after a time you will see the effect.

Pain relief

The oils found in lemons create an aroma that relaxes blood vessels and reduces inflammation, both are key factors in pain relief. If you suffer from sore joints or other inflammatory diseases drink a glass of lemon water every day and it could help ease your symptoms. Lemon extract can even help alleviate pain caused by sunburn if applied to the skin with water and gently rubbed on the sore area.

A treatment for varicose veins

The blood-vessel strengthening properties of lemon can be used to reduce the appearance of varicose veins, making your legs look younger and healthier. Add a few drops of lemon essential oil to a moisturizing oil of your choice (like jojoba or avocado oil) and massage into the affected area. Doing so on a regular basis will slowly make the veins disappear from the top of your skin.

THINGS NEVER TO SHARE WITH YOUR BOYFRIEND

Where to draw the line in a relationship is very important. Certain information should only be limited to you. 

Personal affairs call for careful attention. And when it comes to a relationship, it makes all the more sense to keep certain personal information and details to self. The same applies to your boyfriend too. You too might be having very true and genuine feelings for each other, but being careful always helps one as an individuals. Here's a list of things never to share with your boyfriend

Your password

This is a big NO NO when it comes to sharing something with your boyfriend. Be it your email or Facebook or twitter id password, keep the sensitive information to yourself. Even though you might trust him a lot and also love him beyond words, but there are certain things like passwords that you should never share.. Let you two have your different worlds.

Your diary

It may seem romantic to share your thoughts by sharing your diary, but that too is highly avoidable. Never ever should you let your boyfriend know how you think and what you think.

Personal pics and videos taken on your smartphone

If the pics of you two are clicked or videos are taken on your smartphone, do not transfer those to him. Transfer those to your computer or tablet. And delete from your database. If they are of too intimate in nature and you do not like the whole set of relatives of either side take notice of those, delete them from your smartphone silently without informing him.

Your dislike for his family

It is best you keep this secret to yourself and not let this one out either to him or your friends. There will always be some who cannot get along well with their boyfriend’s mother or sister. You need not tell him this. Not only will it make him sad but it might also ruin your relationship.

Your secrets

You never know when a relationship can go sour. So avoid sharing all the crucial and sensitive information that is related to you till you are sure of his conduct and intentions. If he is too inquisitive, just give a rough sketch of you as a person, but do not give too many details of your life.

Best friend's secrets

Your best friend has been there and done that for you all the time. But don't make the mistake of revealing your best friend's secret to him. This will be absolute betrayal to your best friend. So keep some secrets to yourself.

Your past….in detail 

Well even if you’ve mentioned about your ex boyfriend to your current one, make sure you do not give out too many details to him. Keep this a secret. It does not mean that you are cheating on him. It just shows that you do not want unnecessary trouble.

HEALTH BENEFITS OF WATERMELON

Want to quench thirst and re-boost your body with anti-oxidant lycopene and vitamin-A? Watermelon has everything you need to beat the scorching summer heat. Wonderfully delicious, thirst-quenching melons are the great source of much-needed water and electrolytes to beat the tropical summer temperatures. Their refreshing quality and sweet taste help to combat the heat and also provide a guilt-free, low maintenance dessert for kids and adults alike to enjoy.

Along with cantaloupe and honeydew, watermelons are a member of the botanical family Cucurbitaceae. There are five common types of watermelon: seeded, seedless, mini (also known as personal), yellow and orange. It is widely grown across many tropical countries where it is one of the major commercial crops.

Watermelon was originated from southern African countries and from where it spread to all over the tropical and subtropical regions. The plant bears many yellow colored flowers that may require honeybees for pollination.

Externally, the fruit features smooth, deep green or yellow color thick exterior rind with light-green or gray colored vertical stripes all over its outer surface. Internally, the flesh is juicy, pink, red, or yellow with numerous small black seeds embedded in the middle third of the flesh. Watermelon has a neutral flavor, and tastes somewhat plain-sweet like light sugar syrup.

Varieties of watermelon-fruits are cultivated world over, featuring variation in their size, shape, and color of the flesh (red, orange, and yellow).

Nutritional Facts of Watermelon

One cup of diced watermelon (152 grams) contains 43 calories, 0 grams of fat, 2 grams of sodium, 11 grams of carbohydrate (including 9 grams of sugar and 1 gram of fiber) and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.

Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine. According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.

Despite being a great source of the above nutrients, watermelon is made up of 92% water.

Health Benefits of Watermelon

Rich in electrolytes and water content, melons are nature’s gift to beat tropical summer thirst.

Watermelons are very low in calories (just 30 calories per 100 g) and fats yet very rich source of numerous health promoting phyto-nutrients and anti-oxidants that are essential for optimum health.

Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

It is also rich in anti-oxidant flavonoids like lycopene, beta-carotene, lutein, zeaxanthin and cryptoxanthin. These antioxidants are found to offer protection against colon, prostate, breast, endometrial, lung, and pancreatic cancers. Phyto-chemicals present in watermelon like lycopene and carotenoids have the ability to help protect cells and other structures in the body from oxygen-free radicals.

Watermelon is an excellent source of carotenoid pigment, lycopene and indeed, superior to raw red tomato. 100 g of fresh melon provides 4532 µg lycopene, whereas only 2573 µg in tomatoes. 

Studies suggest that lycopene offer certain protection to skin from harmful UV rays.

Furthermore, it contains a good amount of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C, and manganese. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

Hydration: Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot winter months to prevent dehydration.

Inflammation: Choline is a very important and versatile nutrient in watermelon that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Asthma Prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables including watermelon.

Blood Pressure: A study published by the American Journal of Hypertension found that watermelon extract supplementation reduced ankle blood pressure, brachial blood pressure and carotid wave reflection in obese middle-aged adults with pre-hypertension or stage 1 hypertension and that watermelon extract improved arterial function.

Heart Disease: Diets rich in lycopene may help protect against heart disease. Watermelon is a good source of potassium; Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure; It thus offers protection against stroke and coronary heart diseases.

Cancer: As an excellent source of the strong antioxidant vitamin C as well as other antioxidants, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer prevention in several studies.

Digestion and Constipation: Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.

Muscle Soreness: Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon.

Skin Health: Watermelon is an excellent source of Vitamin-A, which is a powerful natural anti-oxidant, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Vitamin-A is also required for maintaining healthy mucus membranes and skin.

Adequate intake of vitamin C (one cup of watermelon provides 21% of daily needs) is also needed for the building and maintenance of collagen, which provides structure to skin and hair. Watermelon also contributes to overall hydration, which is vital for having healthy looking skin and hair.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.

HEALTH BENEFITS OF ALMONDS

The health benefits of almonds are extensive. Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer's and they are frequently used as a healthy solution for relief from constipation, respiratory disorders, coughs, heart disorders, anemia, impotency, and diabetes. It also helps in maintenance of healthy hair, skin care (psoriasis), and dental care.

Nutritional Facts about Raw Almonds

Nutrient                   Value

Vitamin A               0.34 IU

Vitamin B1             0.03 mg

Vitamin B2             0.3 mg

Vitamin B3            1.4 mg

Vitamin E               9 mg

Folate                     11.39 mcg

Calcium                 91.8 mg

Iron                         1.6 mg

Manganese           0.09 mg

Magnesium           98.7 mg

Phosphorous         168.6 mg

Potassium               257.4 mg

Zinc                           1.22 mg

Molybdenum          10.2 mg

Selenium                 0.98 mg

Each raw almond consists of approximately 7 calories. Here's more on calories in almonds. Raw almonds are rich in dietary fibers and proteins which play a significant role in burning the extra calories. So, if you are trying to reduce your weight, make it a habit to add almonds to your daily diet. An ounce of almond contains the following nutrients.

Nutrient                    Percentage           Functions

Protein                          12%         Proteins help in growth and repair of body organs

Carbohydrates       2%     Carbohydrates help in growth and development of body tissues

Fats                           23%            Fat supplies essential fatty acids and stores energy

Dietary Fibers     12%            Reducing the risk of heart diseases

Nutrition Facts about Dry Roasted Almonds

Dry roasted almonds consist of proteins, carbohydrates, vitamins, minerals and dietary fibers as well. The following contents listed below are calculated per 100 grams.

Protein Content         - 22.09 grams

Carbs Content - 19.29 grams

Fat Content         - 52.83 grams

Dietary Fiber - 11.8 grams

The nutritive value of roasted almonds (with salt) is 169 calories and without salt is 172 calories. Once almonds are roasted, the vitamin B content decreases otherwise the nutritive value remains the same as that of raw almonds.

Nutrition Facts about Sliced Almonds

An ounce of sliced almonds contain 133 calories. The calorie breakdown in sliced almonds is proteins -15%, carbohydrates -15%, and fats - 81.2%. Sliced almonds are mostly for garnishing desserts.

Types of Almonds

Both sweet and bitter almonds are readily available. Traditionally, sweet almonds are edible, while bitter almonds are used to make almond oil, a common oil that is used to add flavor to food. Almonds are usually eaten raw, but many people also add them as ingredients in salads, casseroles, and other dishes. Almond milk is also a delicious beverage, and an alternative to less nutritious cow’s milk.

You can eat almonds directly, preferably on an empty stomach to increase and speed up the absorption of their nutrients. You can soak them in water overnight so you can eat them the morning. Crushed almonds are also a wonderful garnish for a number of dishes.

Health Benefits of Almonds

Almonds are known to have great medicinal value, which, along with their good taste, is the main reason that so many people proactively add almonds to their diet. Some of the researched and verified benefits of almonds are given below.

Maintaining proper health of the brain

Almonds are a source of many nutrients which help in the development and health of the human brain. Almonds have been connected to a higher intellectual level and they have long been considered an essential food item for growing children. Almonds also contain two vital brain nutrients, riboflavin and L-carnitine, which have been shown to increase brain activity, resulting in new neural pathways and a decreased occurrence of Alzheimer’s disease. Studies have shown that almonds in the diet, as well as almond oil, is nutritive to the overall health and functioning of the nervous system.

Regulation of cholesterol

Almonds help in maintaining proper levels of cholesterol by increasing the level of high density lipoproteins (HDL)(good cholesterol) and decreasing the level of low density lipoproteins (LDL)(bad cholesterol). This helps in prevention of a majority of heart diseases.

Good for your heart

Almonds are high-fat food, but containing mono-unsaturated fats, which are health-promoting fats.The mono-unsaturated fats, protein and potassium contained in almonds are all instrumental in heart health. Vitamin E is an effective antioxidant and also help in prevention of heart diseases, while the presence of magnesium in almonds can help 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. Therefore, they help to reduce the level of homocysteine, which causes fatty plaque buildup in arteries. Furthermore, the flavonoids in the skin of almonds combines with Vitamin E to form a powerful shield against artery wall damage.

Immune System Strength 

Almonds are great sources for alkali materials, and this is known to benefit the strength of the immune system, as well as increase the ability to stave off diseases and various health conditions. Along with almonds’ contribution to alkaline levels, it also has a high content of Vitamin E, which is a powerful antioxidant. It 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. Research has actually shown that people who ingest high levels of Vitamin E are actually 30-40% less likely to contract heart disease.

Regulation of blood pressure

The potassium present in almonds helps to regulates blood pressure and indirectly helps in prevention of diseases caused due to high blood pressure, and  almonds are very low in sodium, which helps to control fluctuating blood pressure. The other nutrients also keep the body balanced in terms of other essential needs, which can prevents any other deficiencies. Balanced vitamins and minerals are essential for a healthy lifestyle, but if certain elements are neglected, the entire body can be affected, including anxiety, overall stress, and inevitably, increased blood pressure.

Bone Health

Almonds are a fantastic source of many vitamins and minerals, and phosphorous is definitely counted among them! Phosphorous can have a considerable impact on the strength and durability of bones and teeth, while also preventing the onset of age-related conditions like osteoporosis.

Anti-Inflammation

Many people think that the word “fat” means something negative, but in fact, certain fatty acids are essential, and can be very beneficial for overall health. The body can’t create its own fatty acids, which is why we need to get them from dietary sources. Almonds have two very important fatty acids, both linoleic and linolenic acids. Those fatty acids help to reduce inflammation all around the body, which is a general condition that many people suffer from. The fatty acids also help to reduce the levels of “bad” cholesterol (LDL cholesterol), and they promote healthy skin and hair! All in all, almonds pack a powerful, healthy punch.

Boosts energy

The presence of manganese, copper and Riboflavin in almonds helps in energy production and metabolic rate. If you are on the go, a handful of almonds can get you through the day without filling you up with calories or fat.

Prevention of cancer

Almonds improve the movement of food through the colon, thereby preventing build-up and subsequent colon cancer. The National Cancer Center has done extensive research on the link between high-fiber diets and a reduced risk of colon cancer.

Protection against diabetes

Almonds also help to reduce the reactionary rise in glucose and insulin levels after meals. This modulation offers protection from the dangerous spikes in blood sugar which diabetics often suffer from following a large meal, or a meal with an unexpectedly high level of sugar in it. Almonds help regulate the abrosption and processing of glucose, making the entire process much smoother, and subsequently safer.

Good for pregnancy

Almonds contain folic acid, which is one of the most important nutrient to prevent birth defect in pregnancy. It also stimulates healthy cell growth and tissue formation. Neural tube defects are conditions where the neural tube is either underdeveloped or is partially missing in the fetus. Doctors regularly prescribe folic acid supplements to pregnant women to ensure proper development of the tube, and almonds have enough folic acid to keep mothers and their babies healthy. Benefits of almonds during pregnancy also include its use in the treatment of constipation, which is commonly seen during pregnancy.

Weight loss

The organic almond milk contain less amounts of calories and hence, can be consumed by people on a diet. Almond milk is also claimed to help in quick weight loss.

Unsweetened almond milk can be used if you are attempting to lose weight. The mono-unsaturated fat contained in almonds satisfies appetite and prevents over-eating. The dietary fiber in almonds also contributes to the sensation of being full, despite eating only a small amount. Studies have revealed that an almond-rich, low calorie diet is good for obese people to assist in shedding their excess weight. Studies have shown that those people who regularly consume almonds (at least twice a week) are far more likely to remain at their ideal weight, rather than those who rarely or never consume almonds and suffer from weight fluctuations. Finally, the fiber contributes to consistent bowel movements, which helps in weight loss and the general health of the body through the elimination of toxins.

Prevention of constipation

Almonds are rich in fiber, and like most other fiber-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 of the nut. You don’t even need to eat an excessive amount, the amount of fiber in 4 or 5 almonds is enough to keep your digestion and bowel movements regular.

Skin care

Sweet almond oil benefits also include treatment and prevention of dry and cracked skin. This oil is also popularly applied to newborn babies. Applying almond oil directly on the skin also helps in having a smooth and healthy skin. Almond milk is also added to some soaps, because of almonds well-established reputation of improving the complexion of skin.

Hair Care

There are also several benefits of almond oil for hair. It is used to treat dryness of hair and prevent it from being coarse and thereby, it stops hair fall.

People can even reduce their risk of Alzheimer’s disease by consuming almonds, because they have been known to have such a positive effect on neural activity. Stimulating new neural passageways and connections can keep Alzheimer’s disease and neural degeneration from developing.

However, just like almost any other food, almonds have their downside. They do contain oxalates, and excessive oxalates can cause crystallization, which can lead to a host of different issues.  People that have kidney or gallbladder problems should avoid eating almonds.