Almonds are highly nutritious and rich in antioxidants, vitamins and minerals and can help lower cholesterol, reduce blood pressure and lower blood sugar levels in addition to help in weight loss.
Following are the health benefits of almonds.
Almonds are good source of Antioxidants:
Antioxidants help protect our body against oxidative stress, which can damage molecules in our body cells and contribute to inflammation, aging and diseases such as cancer.
The powerful antioxidants in almonds are said to be concentrated in the brown layer of the skin i.e. almond with their skin removed may not be the best choice from nutrition perspective as many people in country such as India eat almond after soaking them in water in night and eat in morning after peeling the skin.
Because of almonds antioxidant properties, I can suggest them along with Papaya, Pinapple, Turmeric, Cinnammon, cashew nuts, Walnuts to be part of daily food and specially when doing Ayurveda treatment of illness such as tuberculosis or TB.
Almonds are one of the best source of vitamin E
Vitamin E is from family of fat-soluble antioxidants and antioxidants protects our cells from oxidative damage.
Research studies have suggested optimum vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease.
Almond may reduce cancer risk:
According to a study published in the Gynecologic and Obstetric Investigation: Those who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times which is quite significant protection against breast cancer.”
Almonds Can help in blood sugar control
Another benefits of almonds is because of their high amount of magnesium. Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.
The current RDI for magnesium is 310–420 mg and just 1 ounce of almonds alone provide almost 20 percent of that amount — 70 mg of this mineral.
It has also been observed that around 30 percent of people with type 2 diabetes are deficient in magnesium. So by correcting magnesium deficiency blood sugar level can be lowered and improves insulin function.
Magnesium in almonds can also lower blood pressure levels
High blood pressure can lead to heart attacks, strokes and kidney failure.
Studies shows that deficiency in magnesium is linked to high blood pressure and by correcting magnesium deficiency blood pressure can also be lowered.
Almonds benefits in lowering cholesterol level
High levels of LDL “bad” cholesterol is considered well-known risk factor for heart disease.
Research studies have shown that regular eating almonds can effectively lower LDL and hence reducing the risk of heart disease.
Almonds are low in carbs and high in protein and fiber and can help you in reducing extra body weight as it reduces hunger because protein and fiber are known to increase feelings of fullness
and hence lower overall calorie Intake.
Almonds nutrients at a glance:
1-ounce (28-gram) serving of almonds is said to contains:
Fiber: 3.5 grams
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) around 160 calories.