These 12 Health Benefits of Almonds Will Surprise You

 

Introduction

 

Do you know, what are the health benefits of almonds? Are almonds good for weight loss? Can they reduce cholesterol levels? How nutritious they are? Can almonds lower blood sugar?

Ok! Ok! Don’t be confused. Today we will discuss all of these and more.

 

Almonds Health Benefits

Almonds are the most consumed dry fruit with several health benefits. The USA is the largest producer of this nut; however, they are native to the Middle East.

Belonging to the Rosaceae family, almonds are the edible part of Prunus dulcis.

Before going to the massive almond benefits, you may be surprised to know that they are technically not nuts, they are seeds!

Yes! They grow on trees and are known as tree nuts. The kernels inside of ripe almond fruits are considered dry fruit almonds.

However, nuts are a pretty great alternative to the old faithful doughnuts or muffins. But when finding a healthy snack can be tricky, then almonds are your answer.

Generally, almonds are sold raw or roasted as well as used to produce butter, milk, oil, and flour.

They are highly nutritious and consist of antioxidants, healthy fats, several vitamins, minerals, and other nutrients.

Let’s explore the nutritional profile of this dry fruit.

 

 

Nutritional Value Of Almonds

 

The nutrients in almonds are quite popular in the health world, making almonds super nutritious.

Healthy fat-rich this nut is one of the most nutritious dry fruit in the world.

Just a handful of almonds, approximately 23 kernels (1 ounce, or 28 gm), is the standard serving size, which provides several benefits.

Nutritional Value of Almonds

So, one serving provides 164 calories, 2.5 gm of digestible carbs, 6 gm of protein, 3.5 gm of fiber, and 14 gm of healthy unsaturated fats.

The same serving contains 0 mg of cholesterol, 37% vitamin E, 20% magnesium, and 32% manganese of the RDI.

It also provides folate (vitamin B₉), and riboflavin (vitamin B₂).

Almonds also contain a decent amount of calcium, phosphorus, potassium, copper, zinc, iron, selenium, etc.

The antioxidant benefits of almonds also play an important role. Vitamin E and selenium are responsible for it.

Let’s explore the health benefits of this nut and increase wellness.

 

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Almond Benefits for Better Health

 

Various benefits of almonds are well documented as well as very popular in the fitness world.

Besides the crunchy taste, and high nutritional value, almonds provide massive health benefits from weight loss to a healthy heart, digestion to diabetes, and many more.

 

1. Provide Massive Nutrition

Every serving of almonds is an excellent source of vital nutrients.

They are full of healthy unsaturated fats, vitamins, minerals, etc.

Almonds Provide Massive Nutrients

Significant amounts of dietary fiber, protein, and mostly monounsaturated fats in a single serving are a great addition to your diet when you want to stay healthy.

When you follow a plant-based diet, such as a vegetarian or vegan diet, then almond protein becomes very important for you.

The adequate amounts of magnesium, potassium, iron, copper, and various vitamins in this dry fruit are also vital for our well-being.

So, all these nutrients are responsible for the major almond benefits.

 

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2. Loaded With Antioxidants

Among the various benefits of almonds, providing antioxidants is one of the most important.

Antioxidants are bioactive compounds that protect us from cellular damage.

Generally, vitamin E and selenium are responsible for the antioxidant effects of almonds. These antioxidants are largely present in the brown color skin layer.

Every serving is loaded with 37% vitamin E of the RDI, and 1.2 mcg of selenium.

The antioxidants scavenge free radicals, reduce oxidative damage and protect against inflammation as well as cancer.

According to research, eating 3 ounces (84 gm) of almonds for 4 weeks reduced oxidative biomarkers by 24-32% in 60 male smokers.

Almonds are high in fat-soluble antioxidant vitamin E, which prevents cell damage, cancer, and inflammatory diseases (like Alzheimer’s) very effectively.

You can easily buy blanched almonds (without the brown skins), but if you want to access more antioxidant benefits of almonds, then buy with its skins.

 

Know more topic: Top 10 Antioxidant-rich Foods

 

3. Effective For Weight Loss

Almonds are a great choice for those who are struggling to lose weight.

Low carbs, high MUFA, dietary fiber, and protein-rich almonds fill your satiety for longer, can suppress your hunger, and help you to intake fewer calories.

Here are the weight management benefits of almonds.

Almonds & Weight Loss

A study of over 137 people showed that 1.5 ounces (almost 43 gm) of almond daily consumption is very effective to reduce hunger, and promoting weight loss.

Another study found that 3 ounces of almonds with a low-calorie diet increased 60-62% weight loss chances than those who consumed only complex carbs without this dry fruit.

Regular consumption of this dry fruit reduces weight more than a nut-free diet.

Although, fatty almonds are definitely weight-loss food, try to limit your snack size as recommended, or about 20-23 nuts.

 

Know more topic: Weight Loss Diet Chart

 

4. Control Blood Sugar

For people who are suffering from diabetes, almonds are a healthy choice.

This dry fruit is a perfect combination of low carbs, high fiber, and healthy unsaturated fats.

These nutrients are responsible for the health benefits of almonds from a diabetes perspective also.

Almonds have a very low glycemic index, which does not increase blood glucose levels immediately.

On the other hand, dietary fiber reduces sugar absorption as well as restricts extra calorie intake, both are vital for a diabetic patient.

Another important trait of the almond when it comes to diabetes is its remarkably higher amount of magnesium. Every serving provides almost 18-22% of the RDI.

Dietary magnesium plays a vital role in controlling blood sugar.

Lower amounts of magnesium in the diet result in a lower amount of insulin secretion from the pancreas.

Almost 25-38% of people of all the total type-II diabetic patients are suffering from low magnesium deficiency.

After the correction of the deficiency, significantly improve insulin function as well as lower blood sugar levels.

On the other hand, almonds reduce insulin resistance and maintain a healthy blood glucose level.

If you want to access several almond benefits and prevent diabetes, then put this nut into your regular diet.

 

Know more topic: 11 Symptoms of High Blood Sugar

 

5. Improve Heart Health

Another almonds benefit is maintaining a healthy heart.

Magnesium deficiency is closely related to high blood pressure, which is the leading cause of heart attacks, strokes as well as kidney failure.

The dietary magnesium of almonds helps to reduce blood pressure, and create a positive impact on our cardiac health.

Almonds & Heart Health

According to the American Heart Association (AHA), unsaturated fats may improve blood cholesterol levels.

Besides, controlling blood pressure, almonds can reduce bad cholesterol (LDL) levels effectively.

According to a study, daily consumption of 1.5 ounces of this nut lowered almost 5 mg/dl of bad cholesterol with maintaining good cholesterol (HDL) levels.

On the other hand, the antioxidant benefits of almonds protect LDL from oxidation and prevent the development of heart diseases.

One human study found that the consumption of almonds for 30 days lowered 14% of oxidized cholesterol levels.

Additionally, vitamin B of this dry fruit works with phosphorus to maintain a proper heart rate and prevent arrhythmias.

So, it is concluded that almond consumption reduces blood pressure, and bad cholesterol levels, and reduces the risk of major heart issues.

 

Know more topic: 12 Symptoms of Heart Attack

 

6. May Reduce Cancer Risk

Various health benefits of almonds may reduce the risk of certain types of cancer.

The antioxidant and anti-inflammatory effects of this nut are responsible for cancer prevention.

In 2015, a study suggested that the women who consumed higher amounts of almonds in their life had a 2-3 times lower risk of breast cancer than those who did not.

Another study found that 2 or more servings of almonds or other nuts every week, reduce cancer returning chances by up to 46% and reduce mortality by up to 57%.

Especially, regular almonds consumption lowers the risk of breast cancer.

 

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7. Good For Brain

The brain-boosting benefits of almonds are quite popular.

They are a powerhouse of numerous bioactive compounds and macromolecules.

Almonds Good For Our Brain

The vitamin B complex of almonds plays a vital role in brain health. Folate is vital for the brain to produce as well as maintain new brain cells.

On the other hand, dietary magnesium is very important for nerve functioning and brain health.

Additionally, the antioxidants of this nut protect our brain from oxidative brain cell damage and prevent Alzheimer’s, dementia, etc.  

 

8. Improve Digestion

Not only they are tasty, but the nutrients in almonds also provide several benefits to digestive health.

The significant amounts of dietary fiber make them gut-friendly food.

Dietary fiber acts as a prebiotic and supports microbiota in the gut.

So, almonds promote the number of good bacteria in the GI tract and help to maintain a healthy digestive system.

On the other hand, the anti-inflammatory effects of this dry fruit reduce inflammation in the GI tract.

 

Know more topic: Top 9 Probiotic Foods & Their Health Benefits

 

9. Improve Bone Health

Almonds may improve bone health due to the presence of various nutrients.

They contain calcium, phosphorus, and these minerals are directly involved in increasing bone strength.

Vitamin K also plays a key role in maintaining bone health. People with higher vitamin K levels have more bone density.

Almonds Good For Bone Health

Dietary calcium works with vitamin K to build stronger bones. Lower vitamin K increases the chances of osteoporosis.

On the other hand, the magnesium in almonds also promotes the formation of bone cells.

The anti-inflammatory benefits of almonds reduce inflammation in the joints and lower the risk of arthritis.

 

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10. Good For Skin & Hair

Vitamin E of almonds plays an important role in hair and skin care.

This vitamin increases flexibility as well as moisture of your skin and makes you look younger for a long time.

Antioxidant effects of vitamin E reduce oxidative skin cell damage and lower the signs of aging.

almonds & Skincare

On the other hand, every serving of this dry fruit provides almost 8% zinc of the RDA, which help to maintain healthy skin.

Almonds also, prevent hair damage and protect our hair as well as our skin from UV exposure.

Adequate amounts of copper also play a vital role in skin and hair pigmentation.

Additionally, almond oil retains moisture in the hair and effectively prevents dryness.

 

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11. Promote Healthy Pregnancy

Another almonds benefit is promoting as well maintaining a healthy pregnancy.

During pregnancy, they help to develop and grow the fetus.

On the other hand, vitamin B₉ (folate) is extremely important for a pregnant mother as well as the fetus.

Adequate folate consumption supports the formation of the neural tube of the baby as well as reduces the risk of miscarriage.

Additionally, folate of almonds also prevents the build-up of homocysteine that hampers blood circulation in the brain of the fetus as well as the pregnant mother.

So, all the benefits of almonds keep in mind and add them to the diet of a pregnant mother.

 

Know more topic: Top 11 Zinc-rich Foods & Their Health Benefits

 

12. Prevent Gallstones

Hopefully, you have never had gallstones in your life because they hurt too much!

Gallstones are formed in the gall bladder, which are solid particles ranging in size from a grain of sand to a golf ball.

Stones can form when we neglect our healthy diet by eating unhealthy fat, high-cholesterol containing meals frequently.

On the other hand, irregular diet, skipping breakfast or meals, and frequent fasting also increases the risk of gallbladder stones.

There is really no cure for gallstones, and in some cases, surgery is needed to get rid of them.

However, you can stick to a healthy diet and reduce your risk of forming gallstones.

According to a study, of over 80,000 women for 20 years long, those who eat one ounce of almonds, or other nuts each week have a 25% lower risk of developing gallstones.

So, keep in mind the health benefits of almonds and staple them into your regular diet.

 

 

How To Incorporate Almonds Into The Diet!

 

We already know several health benefits of almonds.

Now it is important to know how can we incorporate this nut into our daily diet.

To cook, or not to cook; salted or raw; can be a question in your mind.

You can get almonds in all sorts of ways such as raw, roasted, sliced, and candied. But candied is not a better option, try to avoid it, due to the presence of higher amounts of refined sugar.

almonds & daily diet

In the case of roasted almonds, they both pack a high dose of nutrients and minerals. Although raw nuts provide healthy fats, which can be lost due to roasting.

Generally, raw is probably the best way to get the most nutrients.

There are some quick snack ideas to help you stick to that healthy diet, and enjoy all the almonds benefits.

If you are a yogurt lover, and weight loss aspirant, then almonds are a great addition to your yogurt, promoting weight loss.

Use chopped or sliced nuts in any vegetable soup or curry for adding texture and fiber. Almond smoothies are a great breakfast alternative, so you do not miss them.

 

 

Some Side Effects Of Almonds

 

Besides the health benefits of almonds, some side effects are also present.

However, they are well-tolerated, and safe to consume, but sometimes the side effects can hamper your health.

Yes! almonds exert side effects in some rare cases, but not for everyone.

Let’s know about them.

Allergy

People who have a nut allergy should avoid this dry fruit. Otherwise, anaphylaxis shock can develop, which can be life-threatening.

Additionally, the person can experience swelling, breathing problems, etc.

Pulmonary Aspiration

People who are suffering from dementia, Parkinson’s, and reduced mobility, may have higher chances of pulmonary aspiration from chopped almonds or flour.

 

 

Now, The Conclusion

 

We already know the nutritional value, various almonds benefits, some side effects, and more.

However, this nut exerts harmful side effects in rare cases. Otherwise, almonds are a healthy dry fruit.

The dietary phosphorus of this nut acts as a buffer, which maintains pH balance and helps to neutralize the acids in our body.

Another important benefit of almonds is preventing anemia due to the presence of adequate amounts of iron.

The arginine amino acid of almonds relaxes blood vessels, increases blood flow in the smooth muscles, and makes you fitter.

On the other hand, almond protein is a vital protein source for vegans and vegetarians.

So, keep in mind all the benefits of almonds and try to incorporate them into your weight loss and regular diet.

 

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