Benefits Of Having Kashmiri Almonds Everyday

Did you know that almonds aren't just a snack, they're a superfood packed with protein, fiber, and healthy fats? Almonds are renowned for their unique flavor, texture, and nutritional value, which make them a popular ingredient in many Indian dishes and desserts.


Let’s discover the hidden treasures of the Kashmir region with every bite of Kashmiri almonds, also known as badam. Not only are these almonds revered for their distinct flavor and texture, but they also pack a nutritional punch with their abundance of vitamins, minerals, and antioxidants.


Kashmiri Natural Almond


As a superfood, Kashmiri almonds have the power to boost your overall health and well-being, making them the perfect addition to your daily diet. So why settle for ordinary almonds when you can indulge in the exotic taste and exceptional benefits of Kashmiri almonds? Let's explore further!


The Nutritional Value of Kashmiri Almonds


Kashmiri almonds is packed with essential nutrients that are necessary for maintaining good health. These nuts are a rich source of protein, healthy fats, fiber, vitamins, and minerals.


The amount of nutrients may vary depending on the variety, growing conditions, and processing methods used for Kashmiri almonds. Dry matter content ranges between 97-98%. According to a study by Agunblade and Olanlokun (2006) on Indian almonds (Prunus amygaldus), here is the nutrient composition per 100g:



Amount per 100g

Dry Matter Content



















Note: The nutritional values may vary depending on the variety, growing conditions, and processing methods used for Kashmiri almonds.


Kashmiri almonds are also an excellent source of antioxidants that protect your cells from damage caused by harmful molecules known as free radicals. The high antioxidant content of these nuts may help reduce the risk of chronic diseases such as cancer, heart disease, and Alzheimer's disease.


Boost Your Health With Kashmiri Almonds:

7 Reasons To Add Them To Your Diet


Adding Kashmiri almonds to your diet can provide numerous health benefits. These health benefits of almonds are:


1. Improve Heart Health

Eating almonds can help improve heart health by reducing LDL ("bad") cholesterol levels and increasing HDL ("good") cholesterol levels. Studies have shown that consuming almonds regularly can significantly reduce total cholesterol, LDL cholesterol, and triglycerides, all of which are risk factors for heart disease.


A review of 18 studies published in the European Journal of Nutrition found that consuming almonds regularly was associated with reduced inflammation, improved lipid profiles, and lower blood pressure, all risk factors for heart disease.


2. Promote Brain Function

Almonds are a great source of vitamin E, which acts as an antioxidant and helps protect the brain from cognitive decline and Alzheimer's disease. Almonds are also rich in magnesium, which is essential for brain function and can enhance memory and learning. Studies indicate that eating almonds daily for six months can positively impact cognitive function in middle-aged to older adults, improving memory, attention, and other cognitive abilities.


Promote Brain Function


3. Aid Digestion

Almonds are a good source of fiber, which can help regulate digestion and prevent constipation. Fiber also promotes the growth of beneficial bacteria in the gut, which can improve overall digestive health.


4. Control Blood Sugar

Almonds are low in carbs and high in healthy fats and fiber, which can help regulate blood sugar levels & reduce the risk of developing type 2 diabetes. Also, the high magnesium content of almonds has been shown to improve insulin sensitivity, which is essential for maintaining healthy blood sugar levels.


study published in the Journal of Nutrition found that consuming almonds daily for four weeks significantly improved cholesterol levels, blood sugar control, and blood pressure in people with type 2 diabetes.


5. Support Weight Loss

Despite their high calorie and fat content, Almonds can help promote weight loss when consumed in moderation. This is because almonds' fiber and protein content can help increase feelings of fullness, which can lead to reduced calorie intake over time. In addition, the healthy fats found in almonds have been shown to help boost metabolism and promote fat burning.


study published in the American Journal of Clinical Nutrition found that consuming almonds as a snack helped reduce feelings of hunger & increased feelings of fullness, leading to reduced calorie intake & weight loss over time.


6. Improved Skin Health

Research has shown that almonds can have positive effects on skin health. Almonds contain high levels of vitamin E, which is an antioxidant that can help protect skin cells from damage caused by environmental factors such as pollution and UV radiation. Additionally, almonds' fatty acids can help nourish and moisturize the skin, leading to a more youthful and glowing appearance. Eating almonds or using almond oil on the skin may provide these benefits.


7. Promote Bone Strength

Almonds are rich in nutrients like calcium, magnesium, and vitamin E which are essential for maintaining healthy bones. Research suggests that consuming almonds can improve bone mineral density, reduce the risk of osteoporosis, and enhance bone strength. In addition, combining almonds with milk, which is also a good calcium source, can synergistically affect bone health. 


Remember, it's important to talk to your doctor or a registered dietitian before making any significant changes to your diet, including adding almonds. They can help you determine how many almonds are appropriate for your individual needs and goals.


The Secret to a Healthier Lifestyle: Incorporating Kashmiri Almonds into Your Daily Routine


Incorporating Kashmiri almonds into your daily routine is an easy and delicious way to improve your overall health and well-being. Here are some simple ways to include these nuts into your daily routine:


1. Snack: Kashmiri almonds are a great snack on their own. You can have them raw or roasted. Raw almonds are more nutritious, while roasted almonds have a nuttier flavor. You can also add some spices like cumin or chili powder to make them more flavorful.


almonds in Snack

2. Add to breakfast: Almonds are a great addition to your breakfast. You can add them to your oatmeal, cereal, or yogurt bowl. They can also be used to make almond butter or almond milk, which can be used in smoothies or to top your pancakes or waffles.

3. Use in baking: Almonds are a popular ingredient in baking. You can use almond flour or ground almonds as a gluten-free substitute for wheat flour. Almonds can also be added to cakes, muffins, and cookies for extra flavor and crunch.

4. Make almond-based dishes: Almonds can be used to make various savory dishes. They can be added to curries, stews, and salads. You can also make almond-based sauces, such as almond pesto or almond romesco sauce.

5. Make almond desserts: Almonds are commonly used in desserts, such as baklava, almond cakes, and almond cookies. You can also make almond milk pudding, a healthy and delicious dessert option.


    Remember, it's important to practice moderation when incorporating almonds into your diet, as they are high in calories and fat.


    Consideration While Eating Almond

    1. Allergies and Medical Conditions

    Before incorporating almonds into your diet, it is crucial to consider any potential allergies or medical conditions that may be affected by consuming nuts. Also, note that almonds are a common allergen and can cause severe allergic reactions in some individuals. Therefore, if you have a history of nut allergies, it is crucial to speak with your healthcare provider before adding almonds to your diet.


    2. High Calorie and Fat Content 

    Almonds are a nutritious food but high in calories and fat. Therefore, it is important to consume them in moderation, especially if you are trying to maintain a healthy weight. A typical serving size of almonds is one ounce, or about 23 almonds, which contains approximately 160 calories and 14 grams of fat.


    3. Not a Cure-All 

    While almonds offer various health benefits, they should not be considered a cure-all for any medical condition. If you have a specific health concern, it is important to speak with your healthcare provider to determine the best course of treatment & whether or not adding almonds to your diet may be beneficial. Remember that a balanced diet, regular exercise, and a healthy lifestyle are key to overall health and wellness.


    Quench Your Thirst & Nourish Your Body With Namhya Natural Almond Drink


    Looking for a delicious and nutritious way to beat the heat this summer? Look no further than Namhya Natural Almond Drink, Traditionally called "Shardai/Thandai"! 


    With a blend of almonds, melon seeds, pistachios, fennel seeds, black pepper, and other Indian spices, this drink is packed with essential nutrients like protein, fiber, healthy fats, and antioxidants. All these ingredients come together in Namhya Natural Almond Drink to provide a refreshing and nourishing beverage that keeps you cool during the hot summer months.


    Namhya Natural Almond Drink


    Almonds help reduce bad cholesterol levels and support brain function, while melon and fennel seeds protect against chronic diseases and improve digestion. Pistachios lower bad cholesterol levels and reduce the risk of heart disease, and black pepper is known for its anti-inflammatory properties.


    Satisfy your taste buds and your body with Namhya Natural Almond Drink! So why not give this traditional Indian drink a try and experience the goodness of nature in every sip?

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    Ridhima Arora

    Ridhima Arora is an Indian entrepreneur, author, trained yoga instructor, and practicing nutritionist. She is the founder of Namhya Foods.Besides being the founder of Namhya foods, Ridhima also gives nutrition coaching in seminars to kids, NGOs, and corporates. She also works as a freelancer at Global Changemakers.