National Almond Day is celebrated on Feb.16 to recognize the health benefits of the versatile nut, which is popular across the world.

Almond trees are considered one of the oldest cultivated trees as archeologists have found evidence about domesticated almond trees in Jordan dating back some 5,000 years. Native to the Middle East, almond trees need warm, dry climates with mild winters. However, the United States is known as the largest producer of almonds in the world.

Almonds are available in supermarkets as raw, roasted, sliced, flaked and slivered, ready to be added to the dishes. People also consume almonds in the form of flour, oil, butter or almond milk.

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According to research by the Food and Drug Administration, consuming 1.5 ounces of almonds every day can reduce the risk of heart disease. Almonds are superfoods loaded with several health benefits, here are some of them:

  1. Rich in Nutrients: Almonds are nuts packed with nutrients. A one-ounce serving of almonds contains 3.5 grams of fiber and 6 grams of protein.
  2. Good Source of Antioxidants: Antioxidants in almonds are concentrated on the outer brown layer of the nut. They can reduce cell damage that causes aging and protect against oxidative stress that causes diseases like cancer.
  3. Can Help Manage Blood Sugar Levels: Almonds are considered a perfect choice for people with diabetes as it is low in carbohydrates but rich in healthy fats, protein and fiber.
  4. Can Reduce Blood Pressure: Scientists have found that magnesium in almonds can help to lower blood pressure levels. High Blood pressure can eventually lead to heart attacks, strokes and kidney failure.
  5. Help To Manage Cholesterol levels: According to researchers, consuming almonds effectively lowers LDL, the “bad” cholesterol linked to heart diseases. Experts recommend eating one or two handfuls of almonds per day to reduce LDL cholesterol.
  6. May Help in Weight Loss: As almonds are low in carbs and high in protein and fiber, consuming them helps to keep the calories at bay while giving you a satiated feeling. A study conducted among 100 overweight women showed that those consuming almonds lost more weight in comparison to the others who followed a nut-free diet.
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