The zero-cholesterol nut

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Commonly known to us as badam, this nut is widely used in our sweet as well as savoury dishes. Almonds make excellent snacks. Think of adding them to your salads, rice, garnish on soups and maybe to your milk with a pinch of saffron.
Almonds contain good quality fat. All the nuts are zero in cholesterol. The bitter almond known as amaro or the Iranian almond has cancer fighting properties and the almond in a dried apricot has healing properties.
The nut is high in calcium, a mineral needed for maintaining healthy bones and teeth. It is also rich in iron which aids in the synthesis of haemoglobin which makes it a useful remedy for anaemia.
Almonds are great sources of vitamin E, an antioxidant which reduces the risk of cardiac diseases, cancer and cataract. They also have monounsaturated fat which has proven to be advantageous in preventing cardiovascular diseases as well as reducing the levels of LDL cholesterol.
Almonds are an excellent laxative. They contain a good amount of dietary fibre, making them beneficial in the treatment of constipation. Loaded with proteins and low in carbohydrates, almonds make an ideal snack for everyone including diabetics, as they are low on the glycaemic index. Studies have shown that eating almonds in moderation can lower the risk of weight gain.
This wonderful nut is also very good for your hair and skin. It can help in improving your complexion too and a regular massage with almond oil prevents dry skin, pimples, wrinkles and blackheads. Almonds can also be used for the treatment of hair fall, dandruff and greying hair.
So, add almonds to your list of things to eat this season!

The writer is
a Mumbai-based
nutritionist