Almond Health Benefits– The almond is the edible seed of the almond tree, also called Prunus Dulcis.
They are endemic to countries in the Middle East. However they can be found in many other countries. United Sates is currently the world’s largest producer of almonds.
Almonds have the sweet and bitter species. The sweet ones are edible while the bitter ones are used in making almond oils. They could be eaten raw, roasted or blanched.
There are incredible health advantages benefited from almonds. They range from body system maintenance and improved functions of several body organs.
Here are almond health benefits you need to know:
1. Fights Cardiovascular Diseases
The most popular of almond health benefits is the fact that it fights cardiovascular diseases by decreasing the quantity of bad cholesterol-Low Density Lipoproteins (LDL)- while increasing the good one- High Density Lipoproteins (HDL).
Bad cholesterol is the leading cause of cardiac conditions. Thus a reduction in LDL can improve heart health.
2. Highly Nutritious
Almonds contains healthy monounsaturated fats, fiber, protein and various important nutrients. According to Healthline, an ounce(28 grams) of almond nuts gives the following:
- Fiber: 3.5 grams.
- Protein: 6 grams.
- Fat: 14 grams (9 of which are monounsaturated).
- Vitamin E: 37% of the Recommended Daily Intake.
- Manganese: 32% of the RDA.
- Magnesium: 20% of the RDA.
- They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
3. Contain Antioxidants (Boosts Immunity)
Almonds help to protect the body from the damaging effects of free radicals. They contain antioxidants which reduces and protects against oxidative stress which can cause cancer, accelerates aging and damaging of body cells.
The antioxidant property in almonds are found in high concentration in the brown layer of the skin.
60 male smokers who consumed about 3 ounces of almonds daily over a 4 week period, were found to have reduced oxidative stress biomarkers by 23-34%.
4. Rich In Vitamin E
Almonds are great source of Vitamin E, a fat soluble vitamin which helps to improve immunity, healthy skin and good eye sight/condition. They are also helpful in neurological disorders like the Alzheimer’s disease.
5. Weight Loss
For anyone who wants to loose or maintain a good weight, almonds can be of help. Given that they are low in Carbohydrates and high in protein, fibre, vitamins and healthy fats, almonds are great when incorporated into the weight loss diet. They increase fullness so you end up eating fewer calories.
Did you know that about 10-15% of the calories in nuts aren’t absorbed?
6. Improves Brain Health & Function
Almonds are a source of many nutrients which help in the development and health of the human brain as well as the nervous system. They contain two vital brain nutrients- riboflavin and L-carnitine which increases brain activity and decreases occurrence of Alzheimer’s disease.
Almonds have been linked to a higher intellectual level, thus counted as a diet essential for growing children.
See Also: Top 10 Foods That Are Killing Your Bones
7. Improves The Bones
Almonds contain Phosphorous and calcium which can help in the development and health of the bones and teeth. They help to prevent age-related conditions like osteoporosis.
8. Controls Blood Pressure/Sugar
By maintaining a healthy cholesterol level, Almonds keep the blood pressure regulated.
Good for diabetic patients, almonds helps to reduce the usual rise in glucose and insulin levels after meals. Almonds also regulate the absorption and processing of glucose.
9. Improves Metabolism
Its protein content also helps to improve metabolism. The better improved the body’s metabolism, the more energy there is and the more chances of burning more calories and maintaining a healthy system.
Almonds battle constipation. About 4 or 5 almond seeds can boost digestion and make bowel movements regular. Consequently, they help to lower the risk of colon cancer.
10. Good For Pregnant Women (Folic Acid)
Folic Acid is one of the important health requirements for pregnant women.
Almonds contain folic acid, which help to minimize birth defects in the fetus and also ensure the health of the mother.
Pregnant women take them as nuts or in their milk form. Almond milk can serve as a perfect substitute (alongside their regular supplements) for pregnant women who are vegetarians.