Almonds are a type of nut which known as the most nutrients dense nut. People used to consume almond as snack or add it to cookies or cake since it has delicate, crispy and rich flavor. Almonds has been known since long ago by people in the world. Ancient civilization around Mediterrean Sea has used almonds during 4000 BC. History also mentioned that the ancient Egyptian King Tutankhamun brough a handful of almonds to nourish him in the afterlife journey.
Almond is the fruit of Prunus dulcis tree belong to family Rosaceae which is native to Middle east and South Asia country. Almond fruit is actually a drupe with the edible seed, outer hull and it has hard shell. The word almond came from French word almande or alemande, latin word amandula which derived from another Greek word “amygdala”. The word amygdaloid now has means that something has shape like almond seed. Nowadays, California in United States is the area which produce most almonds in the global market.
Nutrients fact
Almond contain bunch of powerful nutrients which is useful for human health. They are known as good source of good fat, vitamin, mineral and other phytonutrients. Check the nutrition of almonds in the table below : ( Amount Per 1 cup, sliced (92 g) )
|
Potential |
Amount/ |
|
Calories |
529 |
|
Total Fat |
45 g/69% |
|
Saturated fat |
3.4 g/17% |
|
Polyunsaturated |
11 g |
|
Monounsaturated |
28 g |
|
Trans fat |
0 g |
|
Cholesterol |
0 mg / 0% |
|
Sodium |
1 mg / 0% |
|
Potassium |
649 mg / |
|
Total Carbohydrate |
20 g / 6% |
|
Dietary fiber |
11 g / 44% |
|
Sugar |
3.6 g |
|
Protein |
20 g / 40% |
|
Vitamin A |
0% |
|
Calcium |
24% |
|
Vitamin D |
0% |
|
Vitamin B-12 |
0% |
|
Vitamin C |
0% |
|
Iron |
18% |
|
Vitamin B-6 |
5% |
|
Magnesium |
61% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Why Overnight almonds?
Overnight almonds is the term which used to almond that has been soaked along the night. Soaked almonds is better that raw almond that why it is suggested to soaked it first before you wanna consume it. Soaking almond in water during night will remove the outer skin of almonds that contains tanins, a substance which will inhibit the nutrients in the almond to be absorb by the body. It will also make the almonds easier to be chewed. By soaking almond in the night and consume it in the next day it means you will get more benefits from the almonds.
Health benefits of Almonds
Most nutrients dense nut is awarded to almond because it contains more potential value nutrients that any other types of nuts such as walnut, cashew, peanut and etc. Below are the list of almonds health benefits that you may didn’t know :
Benefits for Cardiovascular Health
1. Prevent heart Disease
Benefits of Overnight Soaked Almonds for cardiovascular health is amazing. It has been proved that almonds contain many bioactive components such as beta-sisterol stigmasterol and campesterol which belong to phytochemical component. These phytochemical has great contribution to keep healthy heart by reduce the level of bad fat or LDL ( Low Density Lipoprotein) until ten percent.
2. Prevent atherosclerosis
Overnight almonds contains many substance that can prevent the body from building atherosclerosis or plaque in arteries wall. Folic acid and Vitamin E in alds play important role in this function. Vitamin E is an antioxidant which can inhibit cholesterol to be oxidized and build plaque. While folic acid reduce homocystein level that is a protein which contribute in atherosclerosis development.
3. Reduce cholesterol
Soaked almond will do better to reduce the cholesterol of LDL (Low density lipoprotein). Study reported that eating soaked almond may elevate the level of High Density Lipoprotein or good fat in blood and reduce the bad fat that can cause many other disease.
4. Lower blood pressure
By reducing cholesterol level and maintain healthy blood vessel, soaked almond has contribute in maintain normal blood pressure and keep your body away from hypertension. Almonds contain low level of sodium and high level potassium which can prevent the increasing of blood pressure
5. Prevent stroke
Stroke is a condition when there are some blood vessel damage in brain. Overnight almond can help to reduce the rick of stroke by keeping healthy heart beat and maintain normal blood pressure. High blood pressure and abnormal heart are the leading cause of stroke that may result in paralyzed body and disabilities.
Benefits for skin
6. Moisturize the skin
Almond is one of ingredients which we used to found in skin care product.
Soaked almonds contain high number of Vitamin E that is a strong antioxidant and has a great effect for skin. In 25g of soaked almond provides 70 percent of the recommended daily allowance of Vitamin E. This vitamin will nourish the skin and make it healthier and moist.
7. Increase skin tone
If you want to have glowing skin, eating overnight almond is one of best choice. Soaked almonds contains high amount of nutrients which can trigger new skin cell formation and remove dullness from inside.
8. Prevent aging skin
Most women and men nowadays spend a lot of fund to get anti-aging product. They wish to have beauty and firm skin not wrinkled one. By consuming soaked almonds everyday you can get the benefits of anti-aging product since almonds contain high level of Vitamin E that known as strong antioxidant that can fight aging caused by free radicals.
9. Exfoliate skin
Dead skin cell should be exfoliate everyday since it can cause our skin look dull and unhealthy. You can also use overnight soaked almond as face or skin peeling to exfoliate dead cells.
10. Remove acne
Overnight almonds do not only make skin soft and moist but also can prevent and reduce inflammation of acne which is caused by P acne bacteria infection. Just grind the soaked almond and mix it with honey to get an effective acne face mask.
Benefits for Hair
11. Strengthen hair root
Soaked almonds can be use as hair mask that can improve the strenght of hair root. The nutrition contained in soaked almonds will nourish hair root and prevent it from damage that resulting hairl lost.
12. Smoothed hair and make it shiny
Chemical conditioner product is not as healthy as soaked almond, putting grinded soaked almond on your hair can replace chemical hair conditioner that will make your hair feel smooth and shiny.
– Benefits for Immune system
13. Strengthen Immune system
According to a study, overnight almonds may have prebiotic effect that can boost immune system function. Prebiotic is known as nutrients of non-digestible food that can improve the growth of good bacteria in human gut. As we know that human gut or gastrointestinal tract play important role in the disease prevention and it provides 80% immunity factors.
14. Fight inflammation
Overnight almonds contain fatty acids that are linoleic and linolenic acids. Those fatty are anti-inflammation properties which can help the body to reduce inflammation effect that occur due to bacteria or other toxic substance.
15. Prevent from cancer
Vitamin E found in overnight almonds are strong and powerful antioxidant which can prevent the body from free radicals effect that are the leading cause of oxidative stress and cancer development. Free radicals can damage the DNA of cell and weakened the immunse system so the cells will grow under control and body can not overcome them.
16. Prevent from Herpes
Soaked almonds contain amino acids arginine and lysine which may have potential role in inhibit the replication of herpes virus in the body. Consuming soaked almonds regularly will keep you away from herpes disease.
Benefits for Bones
17. Maintain strong bones
Overnight almonds contain some amount of calcium which that can maintain bone mass and keep them strong. By consuming 92 gr of soaked almond you has fulfill 24% of daily intake of calcium
18. Prevent osteoporosis
Not only keeping strong bones, calcium supply to your body will prevent the bones from losing it mass which can lead to osteoporosis. Soaked almonds also contains magnesium that will enhance the absorption of calcium to the body.
Benefits for diabetes
19. Prevent diabetes
Soaked almonds is very low in glycemic index and it contain some amount of fiber which can maintain normal blood sugar level. Overnight almonds is one of healthy snack for diabetes people.
Benefits for body fitness
20. Provide energy
Overnight almonds contains moderate amount of carbohydrate and protein which are the main energy building block. Consuming overnight almonds can give you more energy to undergo some moderate activities.
21. Maintain healthy body weight
One of reason why people loves to eat overnight almond is they can feel satisfy for snack and dont get more weight. A study reported that almonds contain lower calories compared to other types of food and it also can block the fat absorption in the body.
22. Maintain normal metabolism
Overnight soaked almonds contains vitamin B complex which play important role in the body metabolism. These vitamins acts as co-factor and enzyme to convert the nutrients into energy that will be used to undergo body and organ function.
Benefits for digestion
23. Promotes healthy digestion
Soaked almonds contain some amount of fiber that is good for digestion system. Fiber can make the bowel move easier and it make the intestine to absorb more nutrients for food. Soaked almonds also improve the number of good bacteria in large intestines that help in the defecation process.
24. Prevent constipation
By consuming some pieces of overnight almond you add some fiber to your meal and bulk in the digestion system. Just like other types of rich-fiber food, almonds has a significant effect in the healthy bowel movement and stool formation. This may help you to waste stool from your body easier and get rid of constipation.
Benefits for Brain
25. Improve concentration
Overnight almonds contain riboflavin and L-carnitine which are known can increase human brain activity. Consuming overnight almonds can increase concentration during mental activity such as learning or working. This makes soaked almonds are perfect snack in the morning.
26. Prevent Alzheimer
Due to positive effect of overnight almonds on neural and brain activity, it also can prevent brain damage that lead to Alzheimer disease. A study reported that people who consume almonds regularly has significant improvement of central nervous system including brain function.
27. Improve kids intelligence
Known as brain tonic, overnight almond is also best to consume for children. Eating 4 – 6 pieces of almonds everyday can increase kids memory and help in build their cognitive function.
Benefits for pregnancy
28. Promotes healthy pregnancy
Pregnant who consume soaked almonds has better health condition including digestion and stamina. Having healthy body condition during pregnancy is important in supporting the development of the fetus.
29. Prevent neural tube defect in newborn baby
Neural tube defect is a condition where the fetus missing or underdevelop the neural tube. This may lead to disability in new born baby. Consuming some amounts of overnight almonds means you give more protection to your baby by giving out the folic acid. Folic acid is important during fetus development and it can prevent fetus from neural tube defect incident.
30. Provide safe delivery
Pregnant woman is suggested to consume regular amount of soaked almonds. It contains high folic acid that is not only important in preventing neural tube defect but keeping mother from the delivery process trouble.
Other benefits
31. Prevent Anemia
Iron is important in the formation of red blood cell that play imporantant role in the oxygen transport. Having soaked almonds may supply some iron to the body and help to prevent anemia ( a condition where body lack of red blood cells)
Health Risk of Overnight Almonds
Just like other kind of nuts such as walnut, chestnut, peanut and etc almond also has potential risk in developing allergy since it contain certain protein and amino acid. People who has allergic to peanut should be aware to eat almonds as well. Better check the ingredients of every food that you wanna purchase because allergic reaction could be bad and further if it promote anaphylaxis.
How to make Overnight almonds
If you want to try consuming overnight almonds and get the benefits just follow these tips :
- Purchase only good quality of almonds and store it in normal temperature inside a closed jar.
- Place ½ cups of of almonds then pour 2 cups of water. Cover it with a lid and let it for a nigt
- Drain it in the morning and put in in plastic bag before store it in fridge
- Soaked almond can be stored in fridge for almost one week