Health benefits of almonds: Because almonds include vitamins, minerals, protein, and fiber, they may provide a variety of health advantages. A handful of almonds (about 1 ounce) supplies one-eighth of a person’s daily protein requirements.
Almonds can be eaten raw or roasted as a snack or added to sweet or savory meals. They are also available in sliced, flaked, and slivered forms, as well as flour, oil, butter, and almond milk.
Almonds are commonly referred to as nuts, but they are really seeds rather than true nuts.
Almond trees were possibly among the first trees that mankind cultivated. Archaeologists in Jordan discovered evidence of cultivated almond trees reaching back 5,000 years.
In this article, you’ll discover some of the reasons why almonds are a healthy option.
Almonds have been linked to a number of possible health advantages by experts.
1) Almonds and cholesterol
A glass container of fresh raw almonds spills over a wooden table.
Almonds may help decrease overall cholesterol levels.
Almonds contain a lot of fat, but it’s good fat. This form of fat has no effect on low-density lipoprotein (LDL) or “bad” cholesterol levels.
They raise the amounts of vitamin E in the plasma and red blood cells.
reduces total cholesterol levels.
These experts say that vitamin E is an antioxidant that can help stop the oxidation process that causes cholesterol to build up in the arteries and block them.
Further research has yielded similar outcomes.
It’s worth noting that the nutrients in almonds may help improve or maintain high-density lipoprotein (HDL), or “good” cholesterol levels. They recommended that consumers take 45 grams (g) of almonds each day to safeguard their heart health.
Which foods should you consume and which should you avoid if you have high cholesterol? For some pointers, go here.
2) The risk of cancer from almonds
A 2015 study looked at the relationship between nut eating and cancer risk.
The researchers discovered that those who ate more peanuts, walnuts, and almonds had a two-to-three-times reduced risk of breast cancer than those who did not.
“Peanuts, walnuts, and almonds appear to be a preventive factor for the development of breast cancer,” they found.
Is there an association between food and cancer? Find out more here.
Almonds and cardiovascular disease
Almonds, along with other nuts and seeds, may help improve blood lipid, or fat, levels. This has the potential to improve heart health.
According to a 2014 study, almonds significantly increased the amount of antioxidants in the blood, lowered blood pressure, and improved blood flow.The subjects were all healthy guys aged 20 to 70 who consumed 50 g of almonds every day for four weeks.
According to the researchers, this might be because vitamin E, healthy fats, and fiber help people feel full.
flavonoids’ antioxidant activity
They suggest consuming a handful of almonds every day to reap these benefits.
4) Almonds and vitamin E
Almonds have a high concentration of vitamin E. Tocopherol is an antioxidant found in vitamin E. a solitary ounce
(28.4 g) of plain almonds has 7.27 milligrams (mg) of vitamin E, which is around half of the daily value.
A daily necessity for a person
Vitamin E and other antioxidants protect the body from oxidative damage. When too many free radicals build up, this damage can result.
Natural body functions and external pressures both produce free radicals. Many of these may be eliminated by the body, but dietary antioxidants can also aid. High quantities of free radicals can cause oxidative stress, causing cell damage. This can result in a variety of illnesses and health issues.
Researchers have also found that getting more vitamin E is linked to a lower risk of Alzheimer’s disease.
Discover which additional foods are high in vitamin E.
5) Blood sugar levels and almonds
Almonds may help control blood sugar levels, according to some studies.
Low magnesium levels are common in people with type 2 diabetes. A deficit is frequent in those who have trouble controlling their blood sugar levels. Scientists have proposed
Magnesium insufficiency and insulin resistance may be linked.
In a 2011 study, 20 people with type 2 diabetes consumed 60 grams of almonds daily for 12 weeks. They noticed improvements in the following areas:
The glucose levels in the blood
lipid (fat) levels in the blood.
76.5 mg of magnesium is provided by almonds, which is between 18% and 24% of an adult’s daily needs.
Some doctors recommend magnesium supplements to optimize blood sugar levels, although almonds may be a better nutritional source.
Learn more about how nuts may benefit diabetics.
6) Almonds help with weight loss.
Almonds are abundant in protein, healthy fats, and fiber while being low in carbs.
According to studies,
Almonds, which first appeared in 2015, might leave a person feeling full for a long period of time. People either ingested 28 g (173 calories) or 42 g (259 calories). The amount of almonds ingested determined how long the participants’ appetites stayed suppressed.
Feeling full can help people lose weight by making them less likely to reach for extra food.
7) Almonds are good for your bones.
Almonds include calcium, magnesium, manganese, copper, vitamin K, protein, and zinc, all of which add to their nutritional value.
in terms of bone health.