7 Evidence-Based Health Benefits of Almonds

Did you know that the Almond is considered the “King Of Nuts”?  

Almonds are eaten across the world and are among the world’s most popular tree nuts. Despite being classified as a nut by most, almonds are actually seed from the fruit of an  (Prunus dulcis) almond tree. They are known to belongs to the Rose family which also includes peaches, apples, pears, cherries, and apricots.

Whether you are a health and fitness enthusiast or are interested in making healthier food choices, almonds is definitely one food you should enjoy on a regular basis. 

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E, not to mention they are also amazingly rich in antioxidants. Additionally they’re also great source of omega 3, (polyunsaturated essential fatty acid) that keeps your heart healthy.

The nutrients and fiber present in almonds will not only keep you full for a long time, but they may also keep your cholesterol levels in check, which prevents from any damage in the heart health. Moreover they also have anti-inflammatory properties that help keep inflammation in the body away. 

Here are 7 health benefits of almonds.

Almond Nutrition Facts

Here's nutritional value  for 1 ounce (28g) or about 24 whole unsalted almonds.

• Calories: 164
• 14.2 gram fats 
• 0mg of sodium
• 6.1 gram of carbohydrates
• 3.5 gram of fiber
• 1.2 gram of sugar
• 6 gram of protein

1. Almonds Are Packed With Massive Amount of Nutrients

Despite their small size they are no less then mini nutrient grenades. Almonds are nutrient-rich, low carb, and high-energy seeds that do not compromise on pleasing your palate.

Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains. [1]

• Protein: 6 grams
• Fat: 14 grams (9 of which are monounsaturated)
• Vitamin E: 37% of the RDI
• Manganese: 32% of the RDI
• Magnesium: 20% of the RDI

They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.

However you should also consider that, they are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.

2. Almonds Can Lower Cholesterol Levels

Consuming almond on regular basis may lower the risk of metabolic syndrome and further protect you from cholesterol and blood pressure problems. 

In a study it was found that eating 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining “good” HDL cholesterol. Participants also lost belly fat. [2]

Additionally eating almonds as part of your regular diet helps raise HDL cholesterol, or "good" cholesterol, levels, and prevent its risk of oxidation, which protects you from any cardiac ailment or heart disease. 

 3. Almonds Can Assist With Blood Sugar Control

A high blood sugar level can be a warning to diabetes, and may also increase the chances of diabetes. However eating a hand full of almond may lower your blood sugar level.

Almond are naturally packed with magnesium, and is involved in more than 300 bodily processes, including blood sugar control. [3]

According to a research almonds help to reduce the reactionary rise in glucose and insulin levels after meals. This modulation protect from the dangerous spikes in blood sugar, which diabetics often suffer from following a large meal, or a meal with an unexpectedly high level of sugar in it. [4]

Additionally almonds are also good source of healthy fats, vitamins and fiber, that help regulate the absorption and processing of glucose. 

4. Almonds Also Benefits Blood Pressure Levels

Almonds are high in potassium and low in sodium, both are factors that regulate blood pressure. More importantly they are great source of magnesium, that is known to lower blood pressure levels.

Various studies have found that, a  deficiency in magnesium  is linked to high blood pressure regardless of whether you are overweight. [5] [6] [7]

We recommend lowering your salt intake, it may help in reducing the risk of high blood pressure, which could have caused problems in your overall health, especially it could cause heart disease.

 5. Almonds May Be Effective For Weight Loss

Nuts like almonds, walnuts and many other aid in weight loss due to their nutrient density. As your body struggles to break these nutrients and digest.

Almonds are great for weight loss. If eaten in moderation, as they are not only low in carbs and high in protein and fiber but they are also packed with mono-unsaturated fat that is known to satisfies the appetite and prevents over-eating. 

A study in 100 overweight women found that participants who consumed almonds lost more weight than those on a nut-free diet. They also showed improvements in waist circumference and other health markers. [8]

6. Almonds Are Loaded With Antioxidants

Anti-oxidants are important plant compound that are known to protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases like cancer. [9] [10]

 In one of the studies, 60 male smokers were asked to consume around 3 ounces of almonds every day for 4 weeks. After 4 weeks, when they were examined, it was found that the oxidative stress damage indicators had come down by 34% [11]

Additionally they also have a high content of vitamin E, which is a powerful antioxidant. Almond are also consider  world’s best sources of vitamin E, with just 1 ounce providing 37% of the RDI. [12]

Additional Health Benefits Of Almond

Here are 9 Health Benefits of Almonds that will motivate you to add them in your diet.

• Almonds improve Cognitive Function
• Almonds are good for Bones 
• Almonds are good for Skin and Hair
• Almonds are good for Heart
• Almonds prevent Breast Cancer
• Almonds help treats Anaemia
• Almonds keeps Acidity in check
• Almonds ensures proper growth and development of the baby during pregnancy
• Almonds can help prevent gallstones

How To Add Them In Diet.

Almond are really versatile, meaning you can eat them in number of ways, you can simply soak them in water and eat them every morning, this will also boost your memory. You can also add them in desert, specially indian desert, or simply pulse them in smoothie.

Here's an simply recipe that you can enjoy right now.

Banana Almond Smoothie:

Nutrition Facts

Per Serving- 376 calories; protein 9.2g ; carbohydrates 48.3g ; fat 19.4g ; cholesterol 0mg ; sodium 102mg . 

INGREDIENTS

• 1 medium to large frozen banana (break your bananas into one-inch chunks before freezing)
• 1 heaping spoonful of almond butter 
• 2 spoonfuls flax seed
• ½ cup almond milk or regular milk
• drizzle of honey, agave nectar or maple syrup
• tiny drop of almond extract (or vanilla extract)

Procedure:

Throw all the ingredients in blender and blend them untill you have your desirable texture, pour in your favourite glass, drizzle some maple syrup and top them with some crushed almonds. Enjoy!

Cheers!🥂

The Bottom Line

Almond are really great not only from flavour profile but also nutritional value too. Almond are packed with lots of healthy fats, fiber, protein, magnesium and vitamin E.

You can add them in your diet without worrying about weight gain as they are fiber and have a lower glycemic index than many other nuts, meaning they will keep you full for longer period of time while promoting satiety.

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