10 Best Benefits Of Almonds; From Weight Loss To Improved Bone Health And More

Almonds are eaten across the world and are one of the most popular types of dry fruits. Here are the health benefits associated with the consumption of almonds that are linked to its popularity.

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Nuts, as most know by now, are superfoods. There are nutrient-dense and pack in a whole lot of nutrition in small quantities. All nuts should find a place in your regular diet, but almonds even more so. Almonds are amongst the most nutritious nuts nature has given us. You can consume almonds in any form – raw, soaked, roasted, powdered or even as flour for rotis, pancakes, loaves of bread and more. People who are allergic to gluten (gluten-intolerant) find almond flour to be a great baking substitute for refined flour/maida in cookies, cakes and a variety of baked goodies. For those looking for low-calorie, healthy snack options, a handful of almonds is your best bet. They are packed with essential nutrients and keep you full for a long time.

Nutritional Value Of Almonds

Energy 579 kcal
Carbohydrates 21.6 g
Fat 49.9 g
Protein 21.2 g
Water 4.4 g

Nutritional Value Of Almond Oil

Energy 884 kcal
Fat 100 g
Vitamin E 39.2 mg
Vitamin K 7%
Iron 0 mg

Source: USDA

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Like every healthy food item, if you want to realize the full benefits of almonds, you have to be consistent in consuming them. Luckily, almonds are not just healthy but tasty as well and can be enjoyed in a variety of fun, tasty and healthy ways. If you haven’t been eating these nutritious nuts, you have been missing out on some excellent benefits of almonds.

Watch Video: Benefits Of Almonds

10 Best Benefits Of Almonds

1. Nutrient-Rich Nuts

If you are looking for a healthy snack to munch on between your regular meals, almonds are the perfect choice for you. They are loaded with important nutrients such as proteins, fats, and fibers in abundant quantities. For example, from a 1-ounce serving (around 28 grams which contains approximately 24 small nuts), you can get 37%, 32% and 20% of your daily recommended levels of Vitamin E, Manganese and Magnesium respectively.

You will also find 6 grams of proteins, 14 grams of fats that include 9 grams of monounsaturated fats, 3.5 grams of fiber and small amounts of phosphorous, copper and Vitamin B2 in this serving. Need we say more on why you should consume these nuts regularly?

2. Eat Almonds For Benefits Of Vitamin E

One of the most important benefits of almonds is that you get to experience the goodness of Vitamin E, a fat-soluble antioxidant. One ounce of almonds can give you a whopping 37% of your daily recommended dose of Vitamin E. This component is important for the overall health of cell membranes and keeping them safe from the toxic free radicals.

Many studies have been conducted to prove the role of Vitamin E in maintaining the health of vital organs. Regular consumption of Vitamin E can reduce your risk to cardiac ailments, neurodegenerative ailments, and certain cancers.

3. Almonds Help Maintain Blood Pressure Levels

High blood pressure is one of the primary reasons that lead to serious ailments such as cardiac arrests, kidney problems, and strokes. If you want to keep your blood pressure in control and reduce your risk to high BP, you should ensure that your diet contains sufficient levels of magnesium. Almonds are a great source of magnesium. You will get 20% of your daily recommended dose of magnesium in just one ounce of almonds. Therefore, when you consume almonds regularly, you can keep your blood pressure under control and prevent your risk to cardiac ailments and kidney problems.

4. Almonds Are Loaded With Antioxidants

When your body feels oxidative stress from the toxic free radicals, it leads to cell membrane& molecule damage, inflammation and other serious ailments such as cardiac arrests, cancers and more. Eating foods that are loaded with antioxidants can help you prevent damage from oxidative stress. Almonds are one of the most antioxidant-rich nuts that you can ever find.

In a study, 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 indicators had come down by 34%. To get the full benefits of antioxidants, you should always eat the almonds with their skin on.

Also Read: Excellent Benefits Of Macadamia Nuts: For Weight Loss | 7 Nutrient-Packed Dry-Fruits Options For Your Winter Diet

Health benefits of Almonds
Heath Benefits of Almonds

5. Helps To Keep Sugar Levels Under Control

Almonds are rich in magnesium, fiber, healthy fats and proteins. Therefore, they reduce your risk to metabolic syndrome and keep your sugar levels under control. Consuming almonds regularly can reduce your sugar levels and improve your body’s insulin absorption capacity. Close to 38% of diabetic people eat a magnesium-deficient diet. When they start including almonds in their daily diet to meet the recommended daily levels of magnesium, they will witness improvement in their sugar levels as well.

6. Prevents The Risk Of Cholesterol Issues

Regular consumption of almonds makes you less risky to metabolic syndrome. This syndrome covers blood sugar, pressure and cholesterol as well. Many studies have proved that eating around 1.5 ounces of almonds a day can reduce the bad cholesterol, LDL, by 5.3 mg/dl, while maintaining the good cholesterol, HDL, at the right levels. 

Apart from lowering the bad cholesterol, almonds also prevent its oxidation, which makes you less prone to cardiac ailments. However, to enjoy this benefit, you should eat almonds with their skin on. The brown skin of the almond is a rich source of polyphenol antioxidant, which makes you less prone to cardiac ailments, by preventing oxidation of LDL.

7. Almonds Keep You Full For Longer

If you want to eat a snack that makes you feel full, you should start eating almonds right away. Despite being low in calories, almonds are an excellent source of healthy fats, proteins, and fibers – all three ingredients that keep your hunger pangs at bay by helping you stay full. Eating just about 1.5 ounces of almonds per day is enough to help you cut down your unhealthy snacking habit.

Also Read: 15 High-Fiber Food Items That Are Good For Your Digestive Health

8. Eating Almonds Helps You Lose Weight

Around 15% of the calories in almonds are not absorbed by the human body. They make you feel full because of the nutrients that they are packed with. Almonds are also known to quicken your metabolism rate. All of these factors prove that almonds do play a vital role in helping you lose weight.

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A study was conducted on two groups of people, where one group was asked to eat a low-calorie diet along with 3 ounces of almonds per day. The other group was asked to eat a diet that was rich in complex carbohydrates. After a few weeks, it was noticed that the number of people who lost weight in the first group was at least 62% more than the people who lost weight in the second group. Apart from weight loss, almonds also helped in losing belly fat.

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health benefits of almonds
A bowl of Almonds

9. Helps In Overall Bone Health

A 1-ounce cup of almond contains as much as calcium that you would find in a ¼ cup of milk. The combination of calcium and phosphorous in almonds helps to keep your bones strong and healthy in the long run. These nuts reduce your risk to bone brittleness, degeneration of bones and fractures.

10. Keeps You Relaxed

The high magnesium and protein content of almonds helps to fight the stress that has been building inside you. Crunching almonds regularly can help you feel more relaxed and calm than before. This will have a very positive impact on your sleeping patterns as well.

But how do you eat almonds in your daily diet? The best way to consume almonds is in their natural, raw state. In summers, you could even soak them in water for a few hours and peel the skin before consuming them. Avoid flavored almonds as much as possible, they add unnecessary calories and are to be avoided especially if you are trying to lose weight.

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Quick Facts About Almonds

  • If almonds are consumed in mid-morning, they can regulate the level of sugar in blood throughout the day.
  • Almonds slow down the absorption of sugar and carbohydrates in the body.
  • There are 8 varieties of almonds, out of which, nonpareil almonds are the most valued types of almonds.
  • Green almond can be preserved and pickled.
  • People who grow almonds, rent bees for pollination.
  • Almonds only grow in extremely hot conditions or cool winters.

Healthy Ways To Enjoy Benefits of Almonds

  • As an alternative to dairy: For those who are lactose-intolerant, almond milk is an excellent and healthy alternative to dairy. Cow’s milk also contains lots of fats, even in the skimmed version. If you love milk and want to do without the fats that are associated with it, you can use almond milk regularly.
  • As a snack: Always remember to use the unsweetened version only, if you want to enjoy the maximum benefits of almonds.
  • As a spread: Butter contains a lot of fats and too much of it is not recommended for anybody, even kids. You can make tasty and healthy almond butter at home, instead! Your kids will love the crunchy and creamy flavor of the new butter spread that they find on their sandwiches.
  • As a trail-mix: Make your won homemade mix of healthy nuts and seeds to eat on the go. Chopped up almonds can be a wonderful addition to this.

Side Effects Of Almonds

  • Consuming a lot of almonds can lead to constipation, bloating and can upset your stomach as well.
  • Almonds are rich in Vitamin E, and their excess consumption may lead to diarrhea, blurred vision and weakness.
  • Almonds are also rich in fats and calories which may also lead to gain in weight.
  • Excess consumption of bitter or lethal almonds, may lead to toxicity in the body, which causes problem in breathing, choking and nervous breakdown.

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If there is one healthy habit that you have to imbibe in your lives now, it is to include almonds in your and your family’s diet every day. These small nuts are powerhouse performers as they are packed with loads of nutrients that you will need for your healthy living.

References

https://www.webmd.com/food-recipes/features/why-are-almonds-good-for-me#1

https://www.healthline.com/nutrition/9-proven-benefits-of-almonds#section10

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