Benefits Of Almonds
Almonds are among the world’s most popular tree nuts.
They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals.
Here are 9 health benefits of almonds. With Almond Nutrition facts.
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1] Almonds Deliver a Massive Amount of Nutrients
Proven Almonds Benefits.
Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree.
They are native to the Middle East, but the US is now the world’s largest producer.
The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.
They are also used to produce almond milk, oil, butter, flour or paste.
∆ Almonds an impressive nutrient profile.
A 1-ounce (28-gram) serving of almonds contains .
1) Calorie: 161
2) Fiber: 3.5 grams
3) Protein: 6 grams
4) Fat: 14 grams (9 of which are monounsaturated)
5) Carbohydrates: 2.5 grams (digestible carbohydrates)
6) Manganese: 32% of the RDI
7) Magnesium: 20% of the RDI
8) Vitamin E: 37% of the RDI
Almond also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
It is important to note that your body does not absorb 10–15% of Almonds calories because some of the fat is inaccessible to digestive enzymes .
Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.
While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc and calcium you get from almonds.
2] Almonds May Be Effective For Weight Loss
Nuts contain several nutrients that your body struggles to break down and digest.
Your body does not absorb about 10–15% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism slightly.
Due to their satiating properties, nuts are a great addition to an effective weight loss diet.
Quality human research supports this.
In one study, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% as compared to a diet enriched with complex carbohydrates.
Another study in 100 overweight women found that those consuming almonds lost more weight than those on a nut-free diet. They also showed improvements in waist circumference and other health markers .
Despite being high in fat, almonds are definitely a weight-loss-friendly food.
Nuts and Almonds are very high in calories.
3] Almonds Are High in Vitamin-E
Vitamin E is a family of fat-soluble antioxidants.
These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.
Almonds are among the world’s best sources of vitamin E, with just 1 ounce providing 37% of the RDI.
Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s Disease. As well as numerous health benefits.
4] Eating Almonds Reduces Hunger, Lowering Your Overall Calorie Intake
Almonds are low in carbs and high in protein and fiber.
Both protein and fiber are known to increase feelings of fullness. This can help you eat fewer calories .
One four-week study in 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly reduced hunger and the desire to eat.
Numerous other studies support the hunger-fighting effects of nuts .
5] Almonds Are Contains Antioxidants
Almonds are a fantastic source of antioxidants.
Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases like cancer.
The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin.
For this reason, blanched almonds (Those with skin removed) are not the best choice from a health perspective.
A clinical trial in 60 male smokers found that about 3 ounces (84 grams) of almonds per day reduced oxidative stress biomarkers by 23–34% over a four-week period .
These findings support those of another study which found that eating almonds with main meals reduced some markers of oxidative damage.
6] Almonds Can Assist With Blood Sugar Control
Almonds are low in carbs but high in healthy fats, protein and fiber. This makes them a perfect choice for people with diabetes.
Another benifits of almonds is their remarkably high amount of magnesium.
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control .
The current RDI for magnesium is 310–420 mg.
2 ounces of almonds provide almost half that amount 150 mg of this important mineral Magnesium.
Interestingly, 25–38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function .
People without diabetes also see major reductions in insulin resistance when supplementing with magnesium .
This indicates that high-magnesium foods such as almonds may help prevent metabolic syndrome and type 2 diabetes, both of which are major health problems.
Also check here Healthy Benefits Of Magnesium ?..
7] Magnesium Also Benefits Blood Pressure Levels
The magnesium in almonds may additionally help lower blood pressure levels.
High blood pressure is one of the leading drivers of heart attacks, strokes and kidney failure.
A deficiency in magnesium is strongly linked to high blood pressure regardless of whether you are overweight.
Studies show that correcting a magnesium deficiency can lead to major reductions in blood pressure.
If you do not meet the dietary recommendations for magnesium, adding almonds to your diet could have a huge impact.
∆ Summary
Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E.
The health benefits of almonds include lower blood sugar levels, reduced blood pressure. They can also reduce hunger and promote weight loss.
All things considered, almonds are as close to perfect as a food can get.
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