Almonds tree is one of the world’s most popular tree nuts. They are rich in nutrients as well as in healthy fats, vitamins, antioxidants, and minerals. It is imperative to eat almonds daily considering its high nutrition value. If you consume a healthy diet at the early age of your life, you will stay healthy even in the later period, and enjoy aging gracefully. Often we have seen that in the older age kids are worried about their parent’s health and ended up with high financial payments to the insurance companies to pay the medical bills in the event of any medical complication. Therefore, it is in your best interest to take good diet, exercise daily, and enjoy good health so that your children do not have to worry about going to elder law care attorneys or insurance companies for your health. Coming back to the topic, almonds are rich in multiple nutrition, and are good for health. Let us have a look at the health benefits of almonds.
Almonds Deliver a Massive Amount of Nutrients
Almonds are the edible seeds of “Prunus Dulcis” that are known as the almond tree. Although they are native to the Middle East, the US is now the world’s largest producer of Almonds. The almonds you buy in stores have their shells removed, and revealing the edible nut inside. They are sold as raw nuts. Moreover, they are also used to produce almond milk, oil, butter, flour, or paste, which are known as marzipan. Fortunately, almonds boast an impressive nutrient profile. According to a study, 1-ounce (28-gram) serving of almonds contains the following nutritional value:
- Fiber: 3.5 grams
- Protein: 6 grams
- Fat: 14 grams
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
In addition to that, it also contains a decent amount of copper, vitamin B2 (riboflavin) and phosphorus. All that is received from a small handful that supplies only 161 calories and 2.5 grams of digestible carbohydrates. Therefore, it is important to note that your body does not absorb more than 10–15% of their calories, as some of the fat is inaccessible to digestive enzymes. Moving along, almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. It is generally considered a healthy antioxidant. Further, it also reduces the amount of iron, calcium, and zinc you get from almonds.
Almonds Are Loaded With Antioxidants
Almonds are a great source of antioxidants. It protects against oxidative stress that can damage molecules in your cells as well as contribute to inflammation, aging, and diseases such as cancer. Besides that, the powerful antioxidants in almonds are largely focused on the brown layer of the skin. For this reason, blanched almonds those with skin removed are not the appropriate choice from a health perspective.
Almonds Are High in Vitamin E
Furthermore, vitamin E is a family of fat-soluble antioxidants. These antioxidants tend to build up in cell membranes in your body thereby protecting your cells from oxidative damage. Besides this, almonds are among the world’s best sources of vitamin E, with just 1 ounce providing 37% of the RDI. According to research studies, higher vitamin E intake will lower rates of heart disease, Alzheimer, and cancer.
Almonds Can Assist With Blood Sugar Control
Nuts are low in carbs but high in healthy fats such as proteins as well as fiber. It makes almond a perfect choice for people with diabetes. Another benefit of almonds is its remarkably high amount of magnesium. Two ounces of almonds provide almost half that amount of 150 mg of magnesium. Approximately, 25–38% of people with type 2 diabetes are deficient in magnesium. Therefore, correcting this deficiency and improves insulin function. Non-diabetes also see major reductions in their insulin resistance when supplementing with magnesium. It indicates that high-magnesium foods such as almonds help in preventing metabolic syndrome and type 2 diabetes, both of which are major health problems.
Almonds Can Lower Cholesterol Levels
According to a study, High levels of LDL lipoproteins in your blood that are also known as “bad” cholesterol are a well-known risk factor for heart disease. Hence, your diet might have a significant effect on LDL levels. Other studies have shown that almonds effectively lower LDL in your blood.
Almonds May Be Effective For Weight Loss
Almonds help in breaking down and digesting several other nutrients that your body struggles to. About 10–15% of the calories in nuts are non-digestible by your body. Furthermore, evidence suggests that eating nuts will boost metabolism slightly. Hence, nuts are a great addition to an effective weight loss diet.
One of the quality human research supports this claim. A study shows a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% as compared to a diet enriched with complex carbohydrates. In another study, it is found that 100 overweight women consuming almonds lost more weight than those on a nut-free diet. Moreover, they also showed improvements in waist circumference as well as other health indicators. Hence, despite being high in fat, almonds are weight-loss-friendly food. Precisely, almonds and other nuts are very high in calories.
Almonds Prevent Harmful Oxidation of LDL Cholesterol
Almonds not only just lower LDL levels in your blood but also protect LDL from oxidation, which is a crucial step in the development of heart disease. Almond skin is rich in polyphenol antioxidant that prevents oxidation of cholesterol in test-tubes. It is even stronger when combined with other antioxidants such as vitamin E. Another study shows that snacking on almonds for one month will lower your oxidized LDL cholesterol levels by 14%. It leads to a reduced risk of heart disease over time.
Concisely, almonds are rich in minerals and nutrients. Irrespective of the age, an individual needs to intake almonds daily to sustain good health, as well as to age gracefully with health.