Aside from being a delicious food, almonds offer an extensive number of health benefits. Studies have shown numerous health benefits of nut consumption including reduced incidence of coronary heart disease, gallstones, hypertension, cancer, inflammation, blood pressure and metabolic syndrome. Here are just a few reasons to consider adding this healthy food to your diet.
Cancer fighter-Gamma tocopherol ( a type of vitamin E) is a potent antioxidant, that can fight oxidative stress and free radical damage which are linked to cancer. Studies link higher vitamin E intake with lower rates of prostate and colon cancer.
Constipation– Almonds are rich in fiber. Fiber is beneficial in helping to prevent constipation.
Weight loss-Almonds contain monounsaturated fat will helps to curb appetite and can prevent over eating. This study shows that people who consume almonds at least twice a week are more likely to remain at their ideal weight, rather than those who rarely or never consume almonds.
Lowered Cholesterol– Almonds have been found to have a consistent LDL-C-lowering effect in healthy individuals, and in individuals with high cholesterol and diabetes
Diabetes- Almonds are high in healthy fat, protein, fiber and magnesium. Magnesium is also needed for more than 300 bodily functions including controlling blood sugar levels.
Blood pressure– Magnesium deficiency is linked to blood pressure problems. Almonds are high in magnesium and may be able to help reduce blood pressure issues.
Heart Health-Some of the ingredients in almonds such as arginine, calcium, copper, manganese, magnesium, and potassium are important nutrients for heart health.
Nutrient Rich-Almonds are rich in fiber and protein. They also contain vitamin E, riboflavin, niacin, manganese, copper, calcium, iron and phosphorous.
Brain health– Almonds contain L-carnitine and riboflavin two ingredients that positively affect brain activity and actually help prevent with cognitive decline.
Immune system– Almonds contribute to the body’s alkalinity and have high levels of vitamin E, a powerful antioxidant that destroys free radicals in the body. Research also shows people whose intake of vitamin E is high are 30-40% less likely to suffer with heart disease.
Gut Health– Almonds and almond skins are rich in fiber and other components that have potential prebiotic properties. This study showed significant increases in the populations of Bifidobacterium spp. and Lactobacillus spp.
One ounce of almonds (roughly equals 23 almonds) contains:
- Fiber: 3.5 grams.
- Protein: 6 grams.
- Fat: 14 grams (9 of which are monounsaturated).
- Vitamin E: 37% of the RDA.
- Manganese: 32% of the RDA.
- Magnesium: 20% of the RDA.
- They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
Looking for ways to incorporate more almonds into your diet? Try these healthy almond recipes: