Health Benefits of Almonds
One of the most popular and tasty nuts in the market, almonds are really nutritious too. They are rich in healthy fats, antioxidants, vitamins, and minerals.
Almonds should form a part of your healthy lifestyle and diet. There are several health benefits of eating almonds regularly. Let’s find out what those are.
Loaded with 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 study of 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. There have been other studies conducted which conclude that eating almonds with main meals can reduce oxidative stress and reduce cell damage.
Helps Control Blood Sugar- Almonds and other nuts are low in carbs, high in healthy fats, protein, and fiber. This makes them an ideal snack for diabetics. Almonds also contain high amounts of magnesium. Magnesium is a mineral involved in several bodily processes like blood sugar control. The current RDI (Required Dietary Intake) for magnesium is 310–420 mg. 2 ounces of almonds provide almost half that amount — 150 mg of this important mineral. Studies have indicated that 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.
High in Vitamin E- Vitamin E is a family of fat-soluble antioxidants. These antioxidants are useful for building up cell membranes in your body and protect your cells from oxidative damage. Almonds are considered to be the world’s best source 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.
Lowers Cholesterol Levels- High levels of LDL lipoproteins in your blood — also known as “bad” cholesterol — is a well-known risk factor for heart disease. Diet plays a major role in controlling and lowering cholesterol levels. Studies and research have proven that almonds can help to lower cholesterol levels. Eating one or two handfuls of almonds per day can lead to mild reductions in “bad” LDL cholesterol, potentially reducing the risk of heart disease.
Prevents Heart Disease- Almonds can indirectly help you to fight and prevent heart disease. They protect LDL cholesterol from oxidation which is a crucial marker and step in the development of cardiovascular diseases. Almond skin is rich in polyphenol antioxidants, which prevent oxidation of cholesterol in test-tubes and animal studies. The effect may be even stronger when combined with other antioxidants such as vitamin E. Studies have shown that snacking on almonds for a month lowered oxidized LDL cholesterol levels by 14%.
Helps to Stay Full- Almonds are low in carbs, high in fats, protein, and fiber. They are full of healthy calories and are also very satiating as a snack. Both protein and fiber in the almonds increase the feeling of fullness. Daily consumption of almonds has been known to reduce hunger, overall calorie intake, and thus lead to weight loss and management. Almonds also have hunger-fighting capabilities so it is a good idea to carry them around when traveling or during your commute.
Helps you Lose Weight– The body does not absorb 10-15% of the calories in nuts. There have been some studies which have claimed that the consumption of nuts such as almonds can boost your metabolism to some extent. Almonds contain several nutrients that your body struggles to break down and digest. Studies have supported the theory that a low-calorie diet with almonds increased weight loss by 62% compared to diet rich in complex carbohydrates. Women who consumed almonds lost more weight than women on a nut-free diet. Consumption of almonds also results in other positive markers such as healthy waist circumference.
Adding almonds to your regular diet can definitely be helpful and improve your general health. Almonds are used as replacements for dairy and gluten in several diets. Almond milk is found everywhere in the world as an alternative to cow milk. Almond flour is also used by people practicing gluten-free, vegan, or low-carb diets to lose weight and maintain health. Almond oil is an amazing ingredient for smooth skin, healthy hair, and soft nails. Whether you want to eat them as a snack, drink them as milk, or use them as an oil, almonds are easily one of the best and perfect foods available in the world.