Almonds are a rich source of protein, fiber and healthy fats, as well as vitamin E, magnesium, and phosphorous. But, beware: They also contain a high amount of calories.
Regularly eating almonds can reduce the risk of heart disease by lowering blood pressure levels and preventing fatty deposits in the arteries. They can also help lower cholesterol, according to studies.
1. Lowers Cholesterol
Almonds lower LDL cholesterol, the ‘bad’ type that can gunk up your arteries. They’re also high in dietary fiber, which reduces the absorption of cholesterol in the digestive tract. Plus, almond skins contain polyphenol antioxidants that prevent the oxidation of LDL, which may help cut your risk of heart disease.
Adding a handful of almonds to your day-to-day diet can also improve the function of HDL cholesterol, which is the “good” cholesterol that collects excess cholesterol and transports it away from tissues. Almonds also contain magnesium, which is an important mineral for lowering blood pressure.
Nuts are high in fibre, protein and healthy fats but low in carbohydrates. This makes them an excellent snack for diabetics, which can help balance blood sugar levels and curb hunger cravings. Almonds are rich in Vitamin E, too, which supports heart health and protects against cataracts, cervical cancer and Parkinson’s disease.
2. Boosts Metabolism
Almonds are a good source of vitamin E, which is an antioxidant that helps to fend off unstable molecules that damage cells. They contain copper and iron, which also boosts haemoglobin levels and can help prevent anaemia.
Almond skins contain prebiotic compounds, which support the health of your gut bacteria. Research shows that consuming almonds may help you increase your population of healthy bacteria in your digestive tract, preventing diseases and nutrient deficiencies.
Almonds can be eaten raw, roasted, salted or even in the form of almond milk and almond flour. They’re low in calories, but high in protein and fibre, which can keep you feeling satisfied for longer. One four-week study found that snacking on a daily 1.5 serving of almonds suppressed unconscious hunger and lowered total calorie intake.
3. Reduces Risk of Diabetes
Whether raw or roasted, salted or flavored, almonds have loads of health benefits. While they are high in calories, they are also full of protein, fiber and heart-healthy fats.
They are a great source of magnesium, which can help lower blood pressure. Almonds are also a good source of iron, which helps reduce anemia.
Regularly eating almonds can also help reduce the risk of developing diabetes. A recent study found that a handful of almonds significantly reduced the rise in glucose and insulin levels after a meal, compared to a control snack. (3)
4. Supports Bone Health
Almonds are a great source of calcium, magnesium, vitamin E and other minerals. Their regular consumption may help reduce the risk of osteoporosis by strengthening bones and teeth.
Almond-rich diets are also a great way to boost your intake of fiber, which most Americans don’t get enough of. Regular dietary fiber helps maintain a healthy weight and lower the risk of heart disease.
Sprinkle almonds onto salads and soups, or use them as a crunchy topping for cooked veggies or baked goods. The nutrient-dense nuts are an excellent source of filling protein, healthy fats, fiber, phosphorus and potassium. They’re also a good source of calcium, magnesium, iron and zinc. And, according to a study in the Journal of Nutrition, eating almonds regularly can help you eat less during the day. (2)
5. Nourishes Skin
Nuts are a rich source of vitamin E, which is great for reducing free-radical damage inside and out. This antioxidant can help reduce the appearance of fine lines and wrinkles, protect against UV damage and guard against hyperpigmentation.
The fatty acids found in almonds also nourish the skin, helping keep it moisturized and soft. Additionally, the antioxidants in these nuts can help protect against heart disease by lowering cholesterol and improving blood flow.
For an added boost, you can massage a small amount of almond oil into your face each night. It will moisturize your skin and may help diminish the appearance of scars and stretch marks. Aim to use a 100% organic almond oil.
6. Helps with Weight Loss
Almonds are a delicious and satisfying snack that can help you feel full and boost your weight loss journey. They contain hunger-fighting protein and satiating monounsaturated fats. Plus, a recent study found that people who consumed almonds lost more belly fat than those who didn’t.
Almonds also provide calcium and magnesium, which promote bone health. They’re also a great source of vitamin E, which helps reduce oxidative stress and protects cells.
Sprinkle sliced or slivered almonds over your morning oatmeal, mix a handful into a smoothie or add them to your low-fat frozen yogurt. And, when cravings strike, satisfy them with chocolate almonds, a nutrient-packed treat that can be just as satisfying as any candy bar! Arushi Bidhuri is a journalist with 6 years of experience writing on health and wellness, lifestyle, politics, etc. She is passionate about empowering readers with her write-ups.
7. Boosts Immune System
Almonds are a great snack that are packed with nutrients that help to maintain our health and immunity. They contain iron, protein, healthy fats and vitamin E which is a crucial immune-boosting nutrient. They are also rich in minerals, calcium, magnesium and phosphorus that helps to keep our bones strong. Kamagra Oral jelly and Sildenafil Malaysia also can boost your immune System.
A study found that regular almond consumption may boost the levels of antioxidants and plant sterols in the body. This is important as these compounds have a positive effect on blood pressure. It also improves the lipid (fat) levels in the blood and reduces inflammation. They are also a good source of quercetin and kaempferol, which is an anti-inflammatory flavonoid. This nutrient also protects the eyes and may help with age-related macular degeneration. (1)
8. Lowers Blood Pressure
The fatty acids in almonds help lower blood pressure, while also reducing your risk of heart disease and diabetes. In addition, almonds are full of antioxidants like vitamin E and quercetin. These compounds help reduce inflammation and fight free radicals in the body, which may contribute to heart disease.
A single ounce of almonds provides a significant amount of healthy fats and fiber. These nutrients promote satiety and keep you feeling full without raising your blood sugar or adding extra pounds.
In fact, a new study found that people who ate almonds lowered their energy intake by 300 kilojoules at the next meal. The researchers believe that this is because a handful of almonds can alter appetite-regulating hormones and encourage you to eat less. (4)
9. Supports Heart Health
Almonds can help boost heart health, thanks to a unique fatty acid they contain and vitamin E, an antioxidant that doubles as a natural anti-inflammatory. A 2022 study found that a short-term almond enriched diet reduced inflammation and oxidative stress in the body.
Almonds have been shown to reduce “bad” LDL cholesterol, lower triglycerides and improve HDL cholesterol levels, which helps reduce the risk of cardiovascular disease. They also help support a healthy blood pressure level.
One ounce of almonds offers 7.26 milligrams of vitamin E, a great way to meet your daily requirements for this antioxidant. But it’s important to choose unsalted almonds to avoid high amounts of sodium, which can increase your risk of high blood pressure.
10. Helps with Cravings
The healthy fats in almonds keep blood sugar steady, which reduces cravings. In one clinical study, participants who ate 1 or 1.5 servings of almonds as a snack reported less hunger and desire to eat later in the day than those who didn’t eat nuts.
Almonds are also rich in the trace mineral manganese, which is important for blood sugar regulation and brain function. They also contain Vitamin E, which helps support heart health, protect against cataracts and bolster the immune system.
To maximize the health benefits of almonds, combine them with other high-fiber foods like low-fat dairy, whole grains, berries and leafy vegetables. Enjoy a handful of almonds as a satisfying snack or add them to salads and oat meals for extra crunch. Read More Blog…