Mamra Almonds: Benefits, Nutrition Value, Uses, Side Effects (Kashmiri Mamra badam)

"Mamra Almonds," "Afghani Mamra Badam," or simply "Kashmiri Mamra Badam". They are not just super tasty but are really good for our health.

In the heart of the arid landscapes of Iran and Afghanistan, the sun shines bright, and there is something special growing – Mamra Almonds!

Grown with a lot of care, they are not just super tasty but are good for our health.

“Mamra Badam,” “Mamra Badam Giri,” “Irani Mamra Badam,” or “Afghani Mamra Badam,” or simply “Kashmiri Mamra Badam” – also grown in Kashmir are concave in shape, grown organically without the use of any chemicals. They have a unique and delicious taste with a crispy and crunchy texture.

Let us learn more about the health benefits, nutritional profile, storage tips, and side effects of mamra almonds.

What are Mamra Almonds?

Among them, Mamra Badam stands out from other types due to their richness in oil content, ranging from 49-51%. This high oil content contributes significantly to their dietary value, surpassing every other almond variant.

Globally, almonds rank as one of the top nut crops due to their significant commercial and nutritional value.

Nutritional Composition of Mamra Almonds (Per 100g)

A general nutritional profile of 100g of almonds [14], including minerals, is as follows-

Total Fat49.9g
Total Sugar4.35g
Total Carbohydrate21.6g
Dietary Fibre12.5g

Specifically, when we talk about Mamra Giri, there is no evidence to learn about the nutritional composition. However, as suggested by renowned fitness applications, here are some of the constituents-

Dietary Fibre13.06g

Health Benefits of Mamra Almonds

benefits of Mamra Almonds infographic

In this section, you will learn more about the top ten health benefits of Mamra Almonds and what they can do for your health and overall well-being.

1. Mamra Badam Lower Cholesterol and Improves Heart Health

Almonds are themselves cholesterol-free nuts [1]. It generally contains approximately 50% fat per 100 grams. They are primarily composed of monounsaturated fatty acids (MUFA) (62%) and saturated fat content (3.7 grams), which is the lowest among nuts.

Two types of cholesterol exist within the body – LDL and HDL. LDL is Low-Density Lipoprotein, while HDL stands for High-Density Lipoprotein. These are types of cholesterol often referred to as ‘bad’ (LDL) and ‘good’ (HDL) cholesterol, respectively. Integrating almonds into one’s diet has shown positive results in lowering LDL levels and promoting heart health.

Hence, regular almond consumption may offer you a significant benefit by aiding in reducing cholesterol levels.

2. Mamra Badam Improves Brain Function

Almonds have shown a significant impact in protection from memory dysfunction and age-related neurodegenerative diseases [2]. It provides vital nutrients like polyphenols, tocopherol, mono and poly-unsaturated fatty acids, and folate.

Researchers found these components to prevent or delay the onset of age-associated cognitive dysfunction.

Almonds are also rich in Vitamin E, riboflavin, L-carnitine, Omega 3 fatty acids, protein, and zinc, which nourish brain muscles and boost brain function and memory.

Now you understand why Ayurveda emphasizes incorporating almonds into diets from a young age.

Tip: 5-8 g powder of these almonds can be taken along with milk –  an amazing memory booster. 

3. Mamra Almonds Strengthens the Bones Health

Around 1–2% of an adult human’s body weight is attributed to dietary calcium, primarily found in bones and teeth [3].

However, besides bioavailability, factors like diet, lactose intolerance, aging, and postmenopausal changes naturally decrease the body’s ability to absorb calcium. Therefore, including calcium-rich foods like nuts is crucial for healthy survival.

Nuts like almonds are rich in minerals like calcium, copper, vitamin K, phosphorus, and magnesium.

Hence, consuming 3-4 almonds daily can furnish your body with these elements, which may assist in preventing bone-related issues like osteoporosis and weak teeth [4].

4. Mamra Badam for Weight Management

Almonds are the perfect weight management or weight loss food with low carbohydrates and high proteins. A study in the International Journal of Obesity states that a formula-based, low-calorie diet (LCD) with almonds helped achieve more significant weight reductions, BMI, and systolic blood pressure [5].

Moreover, the high fiber, protein, and healthy fat content can keep your stomach full for a longer duration.

It happens because of the low glycaemic index of almonds, which increases satiety and suppresses appetite. Thus, it eliminates unnecessary cravings and ultimately helps in healthy weight management.

These are not half of the health benefits of Mamra Badam. Keep reading to know more about its wonders.

5. Mamra Badam helps Digestion and Enhances Gut Health

Are you aware that significant discomfort while passing stools stems from either an imbalance in the gut microbiome or insufficient fiber in the body?

Almonds are naturally high in plant fiber that helps to add bulk to stools. It aids in easy bowel movements and prevents digestive issues like constipation.

Additionally, researchers are conducting more detailed studies on utilizing almonds as prebiotics for the gut microbiome [7].

You can understand how simple it is to improve your overall health by prioritizing gut health. After all, your gut reflects your overall well-being.

6. Mamra Almonds for Glowing Skin

Almond antioxidants save the body from damage caused by free radicals and oxidative stress. Their supplementation also significantly modulates serum lipids, which helps prevent wrinkles and delay the aging process [8].

Moreover, 28.4 g of plain badam can give you 7.27 mg of Vitamin E, making it the best source of Vitamin E [9].

Vitamin E is one of the most critical factors in maintaining your skin health. It shields the skin from harmful effects caused by solar radiation by functioning as a scavenger for free radicals.

Whether you are consuming whole nuts or almond milk, both will reflect their benefits on your skin.

Great, Right! You can add ways- 1. Using almond oil as moisturiser, 2. Almond paste in rose water as a scrub.

7. Mamra Almond Helps Boost Immunity and Sexual Vigor

The combination of abundant nutrients in Mamra Almonds, such as Vitamin E (26mg >1 mg) [10], B vitamins, magnesium, and protein, works collectively as a defense system for the body’s immunity.

These nutrients actively shield the body from the inside out against infections, diseases, and inflammation. They govern the immune cells like macrophages, neutrophils, and T and B cells to fight against foreign elements.

12 to 15 almonds are cooked in coconut milk along with jaggery, saffron, and cardamom for increasing sexual vigor.

Therefore, consuming Mamra Badam harnesses such powerful combinations to empower your immune system to safeguard your health effectively [11].

8. Supports Eye Health

Afghani Mamra Almonds provide essential nutrients such as vitamin E, riboflavin (a form of Vitamin B2), and powerful antioxidants.

Vitamin E acts as a shield, preventing cellular damage in the eyes, while riboflavin supports cellular energy production.

Collectively, these nutrients play a pivotal role in safeguarding the eyes from oxidative stress, a primary contributor to age-related macular degeneration. It is a condition that affects the central vision. This is why incorporating Mamra Almonds into your diet can be a proactive step in nurturing and sustaining your precious vision.

9. Helps to Balance Blood Sugar Levels

The glycemic index’s physiological effects are relevant to managing sugar levels [12]. Including almonds in one’s diet offers a significant advantage in controlling blood sugar levels due to their remarkably low glycemic index and rich fiber content.

The badam acts as a natural regulator and slows the absorption of sugars and carbohydrates that often occur post-meals.

This inherent ability makes Mamra Badam a smart and wholesome choice, particularly beneficial for individuals aiming to manage their sugar levels proactively [13].

10. Mamra Almonds for Anti-Inflammation

Kashmiri Badam is a rich source of antioxidants, notably vitamin E and flavonoids. Dietary flavonoids, with approximately 23.89mg per 100 grams in Mamra almonds, are thought to act as antioxidants in vivo to reduce the risk of chronic diseases [7].

Studies note that despite their presence in flavonoid-rich foods, achieving substantial amounts of flavonoids in plasma remains challenging. However, analyses, particularly in vitro and animal studies, suggest that flavonoids from almond skins exhibit bioavailability. They synergize with vitamins C and E to enhance the resistance of LDL cholesterol.

What could be a more important reason to include Mamra Almonds into the dietary routine? It reinforces your body’s defense mechanism against oxidative damage, supporting its antioxidant capacity.

How are Mamra Almonds different from California Almonds?

Mamra AlmondCalifornia Almond
Grows in Iran, Kashmir, and AfghanistanGrows in California, United States
Sweet flavor, high protein, and good taste. Sometimes, have a bitter taste when the almond size is small.Mild flavor and good taste
Production was done at a small scaleProduction was done at a large scale
High range of monosaturated fats (75.50) compared to California almondsThe lower range of monosaturated fats (40.56)

How to Consume Mamra Almonds?

It is beneficial to consume these little powerhouses after soaking them to enjoy the numerous benefits. Healthy-soaked mamra badam releases nutrients so that the body can easily absorb them, making it an ideal snack to enjoy at any time of the day.

Now, how to soak and consume mamra almonds?

  • Wash them with warm water 3-4 times before soaking them.
  • Soak it overnight or for at least 5-6 hours before consumption as it softens the skin, resulting in easy digestion of nutrients.
  • Drain the water and remove the badam skins.
  • Now, your soaked badam is ready to be eaten or used in making delicious recipes.

How Much to Consumer per day?

According to research conducted, 56g of daily consumption of almonds as a snack shows positive effects on people’s blood lipid profiles, further indicating decreased non-HDL levels, LDL cholesterol, and total cholesterol [15].

Uses of Mamra Almonds

  • Snacking– Enjoy them as a wholesome snack on their own. You can mix it with other nuts or dried fruits to enhance the taste.
  • Salads– Toasted mamra almonds can be sprinkled over salads to add a delightful crunch, providing a healthy twist.
  • Baked Goods– Whether in bread, muffins, cupcakes, energy bars, or other, these superfood almonds enhance the nutritional profile of baking goods.
  • Desserts / Badam Halwa- The rich tradition of South India is incomplete without Badam Halwa, in which mamra almond is the main ingredient. Incorporate mamra badam into other desserts like rasmalai, kheer, and others for added texture and taste.
  • Nut Butter- Make your own nut butter by roasting Mamra almonds until smooth. You can then use it as a spread.
  • Smoothies and Shakes- Mamra almonds, when blended and added with milk to make smoothies and shakes, enhance the creamy texture and taste of the beverage.

Risks / Side Effects of Eating Mamra Almonds

1. Allergic Reactions Due to Overdose

Most people develop an almond allergy in childhood, but it is also possible to develop it later in life [17]. Please avoid the intake of mamra badam if you experience any kinds of hives, swelling on the lips, runny nose, tingling feeling in the mouth, tightening of the throat, itchy skin, rashes, digestive symptoms, or raised bumps.

2. Weight Gain

Mamra badam has higher fat percentages, but a sizable portion of this is monosaturated fats, which, when consumed in excess amounts on a sedentary lifestyle, can cause weight gain. If you are not moving much, then there is a chance that eating mamra in large amounts can lead to fat deposition in the body.

3. Constipation

Eating excess mamra badam can cause constipation, bloating, and even diarrhea. Since these are rich in fiber, too much of it can cause abdominal cramps, especially when consumed during dehydration. It is advised to increase your water intake to tackle the situation.

4. Vitamin E overdose

Almonds contain high levels of Vitamin E. When consumed in large amounts, it can raise its levels in the body, interfering with blood clotting [16]. Therefore, foods high in Vitamin E must be consumed in moderation.

5. Kidney Stones

It is important to be mindful of eating the recommended quantity of mamra almonds. They have high levels of oxalates, which can contribute to the formation of different types of kidney stones [18].

Mamra Almonds Storage and Consumption Tips

  • Mamra almonds must be stored in an airtight container in a cool and dry place.
  • The packet seal must not be opened till it is ready to use. It might lose some taste when exposed to light or air.
  • It is recommended to consume mamra almonds within 6 months of purchase for the best taste and quality.
  •  The average shelf life of Kashmiri Mamra is around 10 months. You can sprinkle some salt before storing it.

Take Home Message

Mamra Almonds are not just high-nutritional and high-value superfoods but are tasty and healthy snacks that can be consumed at any time of the day.

Cultivated with meticulous care and attention, they are beneficial for people with high blood sugar, high cholesterol, and heart diseases.

As we embraced the culinary possibilities of mamra badam, we embraced the commitment to well-being that lies in these small but mighty nuts.

As you explore the countless ways to use mamra almonds, do not forget to consume them in moderation.

Cheers to the marvels of mamra almonds!

Frequently Asked Questions

1. Why is Mamra Almond so costly?

Accounting for only 5% of total global almond production and considered the premium variety of almonds in the world, they are 3X more costly than regular almonds.

2. What type of almond is best for health?

Mamra Almonds are the best type for health when consumed in moderate amounts. This is because they are good sources of Vitamin E and protein.

3. What is the best time to consume mamra almonds?

The best time to consume them is after soaking overnight and having them in the morning before breakfast to gain essential nutrients.

4. Which country offers the best Mamra almond?

Iran, Afghanistan, and India are the best countries that offer premium quality mamra badam.

5. Should mamra almonds be soaked before eating?

Yes, when mamra almonds are soaked, they improve absorption. It becomes softer and easier to chew.

6. Can mamra badam be consumed daily?

According to research, it is safe to consume 56g of mamra badam on a daily basis.

7. Which is better, American badam or Mamra?

The protein content is higher in American badam than in Mamra. However, the oil content in Mamra almonds is much higher than that of California almonds. Hence, depending upon the requirement, the better one can be consumed.

8. How do you identify Mamra badam?

Mamra badam are typically smaller in size and have a harder shell. They have higher oil content compared to other varieties of almonds.

9. What is the shelf life of Mamra Badam?

The shelf life of mamra badam is 8 months.