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.
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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.
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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.
Know more topic: Benefits of Avocado for Your Good Health
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.
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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.
Know more topic: Harmful Effects of Eating Junk Foods Regularly
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.
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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.
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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.
Know more topic: 10 Harmful Effects of Drinking Alcohol
7. Good For Brain
The
brain-boosting benefits of almonds are quite popular.
They
are a powerhouse of numerous bioactive compounds and macromolecules.
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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.
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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.
Know more topic: Health Benefits of Pomegranate
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.
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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.
Know more topic: Banana Face Mask for Your Beautiful Skin
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.
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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.
Thank
You.
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