When we talk about money, we usually think of currency notes, coins, gold, silver, cryptocurrencies, digital wallets, and the list goes on. But have you ever imagined using dry fruits to buy something? That's exactly what people did in 16th-century Cooch-Behar. Almonds were once used as a form of small currency in this region!
Perhaps one of the reasons that made almonds so valuable was their health benefits, to the point of being used as currency—literally translating the age-old saying 'health is wealth'!
In fact, among the much sought-after nuts of India, two nuts—almonds and pistachios, stand out with their delightful flavours and health benefits. Recorded in our centuries-old traditional healing system, their virtues are now reinforced by modern research.
Let's delve into the health benefits of these nuts and discover delicious recipes to make our diet more healthy.
Almonds and Pistachios: Top 9 Health Benefits
1. Nutrient Powerhouses
Almonds are a bountiful source of nutrients. It contains calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, zinc, thiamine, riboflavin, niacin, and vitamin E.
The Calcium content is high in almonds, making it an excellent source of calcium. 100 g of whole Almonds provide 579 kcal. Almonds are a rich source of vitamin E, which plays a crucial role in protecting cells from any oxidative damage.
On the other hand, pistachio contains calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc.
They are also a significant source of vegetable protein, comprising about 21% of their total weight. Additionally, pistachios contain vitamins A, E, C, and B (except B12) and K, making them a nutrient powerhouse beneficial for overall health. With 562 kcal per 100g, pistachios are a satisfying and nutritious snack option.
2. Heart Health
A 2018 study showed that a daily intake of around 45g of almonds can reduce risks associated with cardiovascular diseases. The almonds help to reduce the LDL-C, or bad cholesterol, which is responsible for coronary heart disease. Similarly, pistachios also help to lower LDL cholesterol and reduce the risk of heart disease.
Soaked almonds- In India, traditionally, almonds are soaked overnight and eaten in the morning.
3. Bone Health
Almonds are a rich source of calcium, which is essential for bone health and strength. The consumption of almonds may reduce the risk of developing osteoporosis. Osteoporosis is a medical condition characterized by weakened bones, which become fragile and prone to fractures.
4. Weight Management
The almonds and Pistachios contain protein as well as fibre, making them satiating food. Several studies also indicate that almonds and Pistachios can help in weight loss. These nuts give you the feeling of fullness. Hence, suppress hunger and prevents you from overeating.
5. Blood Sugar
Both almonds and pistachios have a low glycemic index. The glycemic index shows how much spike in blood sugar can be caused by a particular food source. Foods with lower glycemic index have less effect in elevating blood sugar. Hence, almonds and pistachios can be valuable additions to manage blood sugar.
6. Blood Pressure
Several researches indicate that the consumption of almonds and pistachios aids in reduction of blood pressure. The almonds are a rich source of Magnesium, a mineral which helps to keep blood pressure in check.
7. Eye Health
Pistachios are rich in antioxidants such as lutein and zeaxanthin, which protect your eyes from damage caused by blue light and combat macular degeneration, a condition that can negatively impact vision as you age.
8. Brain Health
The almonds contain nutrients like vitamin E, which has been linked to cognitive health. Similarly, the pistachios are also known to improve the brain Health.
9. Gut Health
Both pistachios and almonds are known to promote a healthier gut environment. A healthier gut environment fosters a beneficial gut microbiome.
After discussing the numerous health benefits of almonds and pistachios, isn't it time to explore some recipes flavoured by these nutrient powerhouses? The best part is almonds and pistachios have long been staples of traditional Indian cuisine, enriching our platters for centuries.
So, let's delve into some traditional recipes infused with the goodness of these nuts.
4 Delicious Ways to Enjoy Almonds and Pistachios!
1. Dry fruit Ladoo/Mewa Ladoo
This delicious treat is a cherished recipe from grandma's kitchen. To make dry fruit ladoo, roast almonds, cashews, pistachios, raisins, figs, pumpkin seeds, sunflower seeds, sesame seeds, poppy seeds, and dry coconut. Mash cooked dates into a paste and mix with the roasted nuts and seeds. Shape into ladoos. These nutritious treats are energy-packed and contain no artificial sweeteners.
2. Pista Badam Burfi
Do you know that the name "barfi" comes from the Persian and Urdu word "barf," meaning snow? Well, these delicious delicacies have been enchanting taste buds for centuries in the Indian subcontinent. Badam and pista burfi is a delightful blend of the goodness of almonds and pistachios into a rich confection. Simply grind almonds and pistachios, mix with sugar syrup, shape, and set to make this delectable Badam Pista Burfi.
If you are looking for healthier options, try sweetening it with dates and adding more dry fruits to enhance the flavour.
3. Almond Pista Shrikhand
Shrikhand is a traditional dessert in Gujarati and Marathi cuisine, often served with thali or puris. Almond and pistachio shrikhand is a creamy and indulgent variation made from hung curd, flavoured with the richness of saffron, almonds, and pistachios
4. Badam Milk
For a nourishing badam milk recipe, soak almonds overnight, peel off the skins, and blend them with milk until smooth. Heat the mixture with saffron and crushed cardamom pods, sweeten to taste, and serve. This nutritious drink can support lactation and provide essential nourishment for new mothers.
Let's Boost Your Bites with the Goodness of Nuts
In this article, we discussed the science-backed health benefits of pistachios and almonds and tasty ways of adding them to your diet.
If you are into healthy eats crafted with grandmother’s ingredients and timeless wisdom, check out our Laddu Bars.
