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7 Evidence-Based Health Benefits of Almonds

Almonds are very popular tree nuts. Although they are high in fat, they are highly nutritious and also extremely healthy.

Here are 9 evidence-based health benefits of almonds.

1. Almonds Deliver a Massive Amount of Nutrients

The almond is an edible seed that does grow on the tree Prunus dulcis and is more commonly referred to as the almond tree.

Almonds are indeed native to the Middle East, but now the United

States is the world’s largest producer.

The almonds that are bought at the store have their shells removed and the edible nut is available for us to eat.

They are usually sold either raw or roasted. They are considered to be nutritious.

A 1 ounce or rather 28 grams, or small handful serving of almonds do contain:

• Fiber: 3.5 grams.
• Protein: 6 grams.
• Manganese: 32% of the RDA.
• Fat: 14 grams (9 of which are monounsaturated).
• Vitamin E: 37% of the RDA.
• Magnesium: 20% of the RDA.

They also are made up of a decent amount of copper, vitamin B2 (riboflavin) as well as phosphorus.

Almonds are also high in phytic acid, a substance that tends to bind certain minerals and prevents them from being absorbed. This means that the amount of iron, zinc and calcium one gets from the almonds will be reduced somewhat. It contains fiber, monounsaturated fats, protein and several nutrients.

2. Almonds Are Loaded With Antioxidants

Almonds contain a lot of antioxidants.

Antioxidants do help to protect against oxidative stress, which can also damage molecules in cells and also contribute to aging and diseases such as cancer.

Almonds contain powerful antioxidants that are largely concentrated in the brown layer of the skin.

Blanched almonds (skin removed) are not considered all that good for health.

7 Evidence-Based Health Benefits of Almonds3. Almonds Are High in Vitamin E, Which Protects Your Cell Membranes from Damage

Vitamin E is fat-soluble antioxidants, which tend to build up in cell membranes in one’s body thus protecting the cells from oxidative damage.

Almonds are the best sources of vitamin E.

Several studies have indicated higher intake of vitamin E intake permits lower rates of heart disease, cancer, and Alzheimer’s disease.

4. Almonds Can Assist With Blood Sugar Control

Nuts are rather low in carbs, but also high in healthy fats, protein, and fiber.

This does make them a good choice for diabetics.

They contain a lot of magnesium.

Magnesium is a mineral that is part 300 bodily processes that includes blood sugar control. It is good for diabetics.

5. Magnesium Also Has Benefits for Blood Pressure Levels

The magnesium in almonds does also help to lower the blood pressure levels.

High blood pressure causes heart attacks, strokes as well as kidney failure.

A deficiency in magnesium is no doubt strongly linked to blood pressure problems, even if one was overweight or not.

If magnesium levels are corrected, then improved deficiency can lead to major reductions in blood pressure.

6. Almonds Can Lower Cholesterol Levels

Too much of high levels of LDL lipoproteins (the “bad” cholesterol) in the blood are the risk factor for heart disease.

Almonds lowered LDL cholesterol levels. It maintains good HDL cholesterol levels.

7. Almonds Prevent Harmful Oxidation of LDL Cholesterol

Almonds do lower LDL levels in the blood and also protect the LDL from oxidation.

The skin of the almond is rich in polyphenol antioxidants and prevents oxidation of cholesterol.

This reduces the risk of heart disease over time.

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