Content Overview:Almonds are said to be one of the most loved nuts in the world. Apart from being delicious, there are numerous other benefits of almonds and regular consumption of these nuts - they are very nutritious and full of beneficial fats, antioxidants including vitamins and minerals.
Most people are aware of the fact that almonds are good for your health, but the question is what are the different benefits of almonds and how can these nuts support our health in particular? This is what you will read in this article on"mybiopedia.com".
Whether you enjoy a chocolate with whole almonds or a glass of almond milk, this nut is indeed a great satisfaction for our taste buds and this is also a leading factor that helps in our quest to eat a healthy and balanced diet.
Now the question is how something so small can have a huge impact on your health, i.e. what are the many benefits of almonds?
Almond nuts contain a truly impressive variety of antioxidants, proteins, heart-healthy fats and minerals that are good for the body and the body. Let's discover more benefits of almonds and regular consumption of these nuts in this article.
Benefits of almonds - rich in nutrients
Almonds are the edible nuts of the Prunus dulcis tree, or as we more commonly call it the almond tree. This tree is native to the Middle East, but nowadays the United States is the largest producer of almond nuts in the world.
Almond kernels are also used to make almond milk, almond oil, almond butter, almond flour or almond paste, which is also known as marzipan.
Almonds have an impressive nutritional profile.
A serving of 28 grams of almonds contains:
- Fibre: 3,5 grams
- Protein: 6 grams
- Fat: 14 grams (9 of which are monounsaturated)
- Vitamin E: 37% of recommended daily intake
- Manganese: 32% of recommended daily intake
- Magnesium: 20% of recommended daily intake
They also contain a decent amount of copper, vitamin B2 (riboflavin), and phosphorus. We get all these benefits from almonds from just a small handful of nuts, which have only 161 calories and 2.5 grams of digestible carbohydrates.
Almonds are also high in phytic acid. This is a substance that binds certain minerals and prevents their absorption. While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc and calcium we get from almonds.
Benefits of almonds - rich in antioxidants
Almonds are a fantastic source of antioxidants. Antioxidants help protect against oxidative stress, which can damage molecules in our cells and contribute to inflammation, aging, and cancer.
The powerful antioxidants in almonds are largely concentrated in the brown layer of the almond's skin. For this reason, blanched almonds - those with the skin removed - are not the best choice from a health perspective.
A clinical trial in 60 male smokers found that about 84 grams of almonds per day reduced biomarkers of oxidative stress by 23-34% over a four-week period. These findings support another study that found that eating almonds with main meals reduced some markers of oxidative damage.
Benefits of almonds - high in vitamin E
Vitamin E falls into the group of fat-soluble antioxidants. These antioxidants normally accumulate in the body's cell membranes, protecting cells from oxidative damage.
Almonds are among the best sources of vitamin E in the world, with one handful of the kernels being enough to provide 37% of the recommended daily intake. Several studies have linked higher vitamin E intake to a reduced risk of heart disease, cancer and Alzheimer's disease.
Benefits of almond - blood sugar control
Nuts in general are low in carbohydrates but high in healthy fats, protein and fiber, making them a perfect choice for people suffering from diabetes or pre-diabetic conditions. Another benefit of almonds is the remarkably high amount of magnesium they contain.
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control. The current recommended daily allowance for magnesium is 310-420 mg.
About two handfuls of almonds provide almost half that amount t of this important mineral - 150 mg. Interestingly, 25-38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function.
People with pre-diabetic conditions also see a significant reduction in insulin resistance when taking magnesium supplements.
This shows that foods high in magnesium such as almonds can help prevent metabolic syndrome and type 2 diabetes, both of which are serious health problems that should not be ignored or left untreated.
Benefits of almond - blood pressure control
The magnesium in almonds can further help lower blood pressure levels in people who suffer from hypertension or high blood pressure. High blood pressure is one of the leading factors for heart attacks, strokes and kidney failure.
Magnesium deficiency is closely associated with high blood pressure, whether you are overweight or weighing in the healthy range. Studies have shown that correcting magnesium deficiency can lead to large decreases in blood pressure.
Adding a handful or two of almonds to your daily diet can significantly reduce blood pressure and largely replenish magnesium deficiencies with the body.
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