The most popular tree nuts, almonds, are seeds of the almond tree, Prunus dulcis.Almonds are actually full of elements that benefit our bodies. It has a very small amount of carbohydrates in it, which is why it is a key element in almost every diet plan.Have you ever calculated the daily value, or DV, of a food item that you serve to your child? It is very important to know how much a nutrient should be in the food item that your child consumes. Eating nuts has various health benefits, especially almonds. Because most people are allergic to nuts, it is critical that they are introduced to children at a young age. It ensures a lower risk of developing an allergy later on.Almonds’ nutrient-dense nature makes them a safe source of vitamin E, unsaturated fats, and insoluble fiber. One of the most commercialized uses for these nuts is almond butter and also almond milk. If your child is allergic to peanuts, you can easily use almond butter for breakfast.You can make your own almond butter by grinding the nuts into a smooth paste. To make it more fun for kids, just add a little flavor using different edible extracts, and your baby will love it. In California, during early summer, you may see the amazing sight of almond hulls opening, and through the slit, we can see the beautifully colored almond shell hanging on almond trees. Approximately 80% of the almonds in the world come from California.Nutritional Value Of AlmondsA great snack option, almonds are a rich source of vitamin E and also provide the essential fiber content in your child’s diet.Many have the misconception that almonds also contain vitamin D and even vitamin C, which is not true.If you are a health enthusiast, then you may know that monounsaturated fat, which almonds specifically contain, is a type of unsaturated fat that is healthy and does not lead to obesity. Almonds are also enriched with amino acids and plant-based proteins. You can call it a wholesome meal!We can also count the number of plant sterols present in these nuts, which again helps lower LDL, or bad cholesterol, as it is commonly known.Almonds contain phytic acid, which resolves your doubt about the antioxidant part. Also, as a bonus, you can trace minerals in almonds like phosphorus, calcium, and even magnesium.Here is a detailed structure of the nutrients that are present in 1 oz (28.34 g) of almonds, which consists of about 23–24 whole almonds: 0.45 oz (13 g) of unsaturated fat, 0.12 oz (3.5 g) of dietary fiber, 0.22 oz (6.1 g) of carbohydrates, 0.42 oz (1.2 g) of sugar, 0.21 oz (6 g) of protein, and 0.4 oz (1 g) of saturated fat.As mentioned, almonds also contain micronutrients like vitamin E, which is 163% of DV, vitamin B6 at 15% of DV, vitamin B5 at 13% of DV, vitamin B2 at 32% of DV, vitamin B1 at 24% of DV, calcium at 30% of DV, copper at 163% of DV, iron at 30% of DV, magnesium at 97% of DV, manganese at 135% of DV, phosphorus at 98% of DV, potassium 22% of DV, selenium at 11% of DV, and zinc 41% of DV in one cup of almonds weighing 5.04 oz (143 g).Vegans who are on a diet low in protein and fat can supplement their diet with the necessary nutrients by eating almonds. Yay!Health Benefits Of AlmondsHaving almonds helps maintain healthy cholesterol levels without much hassle. It lowers the risk of accumulation of cholesterol. High cholesterol levels are often linked with heart disease, most importantly, cardiovascular disease.Almonds are tree nuts and, hence, are considered a natural source of monounsaturated fats. If you want to lose weight, you can safely incorporate almonds in a limited number into your diet because the dietary fiber in them boosts metabolism and thus aids weight loss.The skin of almonds has antioxidant effects, meaning they prevent damage to cell molecules, thus leading to a reduced risk of inflammation, aging, and cancer. Hence, almonds are best eaten with their skins intact.Also, if your child is lactose intolerant, there is no better alternative than almond milk. You can use unsweetened almond milk. Want to avoid gluten in the pancakes for your child’s meal? Just use almond flour, which is also called almond meal.Just like your spread, almond butter can be prepared at home. You will need to get rid of the almond peel. Now, the easiest way to peel the skin from the nuts is to soak them in water for some time. Then just grind to make a fine paste and your almond butter is ready.Eating almonds not only reduces the risk of heart disease but also helps maintain blood pressure levels. The lower carbohydrate content of the nut also cancels out the risk of uncontrolled blood sugar levels to a large extent.Allergies Related To Consumption Of AlmondsNut consumption is often linked with allergies. Almonds, falling into the nut category, too, are not exclusive of this effect.A slight swell on the lips, small red rashes on the skin, and itching in the throat area are some of the primary allergic reactions to almond products. There can also be issues with digestion, which may lead to stomach aches and other related issues.Just consult a doctor and also prevent the serving of almonds or almond-based food items to your child in case the allergies are too severe.How many almonds should be eaten in a day?As mentioned earlier, with cardiovascular disease and heart disease, the risks in such cases are grave. Thus, the intake of calories should be controlled to reduce the risk.It is always advisable that you determine both your and your children’s diets with a registered dietitian. However, some renowned health experts have advised that six to eight almonds can be consumed in a day. You can have up to 10 almonds daily. Due to their high nutritional benefits, almonds always come first in the race among other highly demanded nuts like Brazil nuts, Walnuts, Pistachios, and others.You can make yummy pancakes by preparing flour from almonds. You need to follow the same procedure that you follow to make pancakes every day. To add crunch to the dessert, which is mostly a children’s favorite, you can add almond crumbs instead of caramel.We all want our children to eat food that is enriched in vitamins, protein, and other valuable nutrients. Almonds have always been considered a healthy alternative to any snack. Pick the right item and make it a bit scrumptious for your child to enjoy every bite.
The most popular tree nuts, almonds, are seeds of the almond tree, Prunus dulcis.
