13 Impressive Health Benefits of Almonds

Almonds have long been prized as one of the humankind’s most favorite tree nuts. They were popular before in ancient Egyptian diets and Indian populations. Ancient Indian Ayurvedic practitioners even believed that almonds had the capability to boost brain capacity, longevity, and intellectual ability.

At present day, the nutritional value and health benefits of almonds are praised worldwide, and they are used in a number of different ways: eaten in their raw state as a snack; as the main ingredient in almond butter, almond flour or almond milk; and even in numerous fragrances and body lotions.

Almonds are the seeds of fruits harvested from the almond tree, and they are innate to India, the Middle East, and North Africa. The taste of almonds varies, from bitter to sweet and both can be found in the market easily. They are highly nutritional and a great source of calcium, vitamin E, magnesium, phosphorus, and iron. Almonds also pack other minerals, such as selenium, zinc, niacin, and copper. When compared to all the other nuts, almonds are denser in beneficial components and nutrients.

¼ cup of almonds contains:

  • 207 calories
  • 7 grams of carbohydrates
  • 5 grams of fiber
  • 5 grams of protein
  • 5 grams of sugar
  • 4 milligrams of riboflavin
  • 16 milligrams of vitamin E
  • 8 milligrams of manganese
  • 97 milligrams of magnesium
  • 33 milligrams of iron
  • 96 milligrams of calcium
  • 172 milligrams of phosphorus

The many impressive benefits of Consuming Almonds

Almonds health benefits

Raw almonds spilling out of small glass bowl

1. Prevents Heart Attacks and Heart Disease

Two of the key chemical components of almond nutrition are antioxidants and ‘good’ mono-unsaturated fatty acids, both of which support heart health and prevent various cardiovascular symptoms from developing. Almonds, in particular, supply antioxidant flavonoids, plant-based elements present in the almond skin that work in combination with vitamin R to reduce inflammation and boost artery health.

Almond nutrition also comprises of key nutrients to support heart health, which includes copper, arginine, calcium, manganese, potassium, and magnesium. Research suggests that almonds have a constant ‘bad’ LDL cholesterol-reducing effect, specifically in people with high diabetes and cholesterol.

It help prevent damage from taking place within artery walls and shield them against the harmful buildup of plaque. Almond nutrition benefits also make them a perfect food for supporting healthy blood pressure and cholesterol levels, besides combating obesity and weight gain – three of the main risk factors linked to stroke and heart attack.

2. Improves Bone Health

Phosphorous, one of the many minerals found in it, can have a significant impact on the durability and strength of teeth and bones, while also preventing the start of age-related issues like osteoporosis.

3. Strengthens The Immune System

It’s an excellent source of alkali materials, which are known to boost the strength of the immune system, and also enhance the ability to keep various health issues and diseases at bay. Vitamin E is also a powerful antioxidant that helps eliminate free radicals in the body, thereby reducing the risk of chronic diseases.

4. Skincare

The presence of vitamin E and other beneficial minerals make almond oil an excellent option for skincare. Almond oil massages are usually recommended for newborn babies, while almond milk is often added to some soaps due to their complexion-improving capabilities.

5. Reduces Inflammation

It contain two very important fatty acids, linolenic and linoleic acids, both of which help minimize inflammation throughout the body, which is a common condition that a lot of people experience. Fatty acids also promote healthy hair and skin.

6. Increases Energy Production

Copper, riboflavin, and manganese present in almonds assist in metabolic rate and energy production. If you are pressed for time, just grab a handful of almonds and you will be good to go.

7. Prevents Cancer

Almonds enhance the movement of food through the colon, thus preventing any residue and consequent colon cancer. The National Cancer Center has carried out comprehensive research on the connection between fiber-rich diets and a lower risk of colon cancer.

8. Effective for Pregnancy

It is rich in folic acid, which helps reduce the incidence of birth defects in infants. Furthermore, it also promotes healthy growth of tissue and cell formation. Doctors typically recommend and prescribe folic acid to pregnant ladies in order to keep their babies healthy.

9. Weight Loss

Unsweetened almonds are a great option to use if you are trying to lose weight. Almonds contain a lot of mon-unsaturated fats, which is what satiates your hunger pangs, helping you not to over eat no matter what. The dietary fiber in almonds also makes you feel fuller for long periods of time, despite consuming only a small quantity. Research suggests that a diet that is low calorie and also rich in almonds is excellent for obese people since it helps them shed excess weight faster.

Studies confirm that people who consume almonds on a regular basis (at least two times a week) are far more likely to retain their ideal weight, as compared to those that never or rarely consume almonds and experience weight fluctuations.

10. Helps Control Blood Sugar Levels

Almonds are low in carbs, but rich in fiber, protein, and healthy fats. This makes them an ideal option for diabetics. Magnesium is a mineral involved in over 300 bodily functions, which includes blood sugar control. The recommended daily intake of magnesium is 310 to 420 milligrams. Two ounces of almonds offer around 50% of that, which is around 150 mg of this crucial mineral.

11. Prevents Constipation

Since they are packed with fiber, almonds help prevent constipation. To speed up the digestive process, it is best to drink a lot of water when consuming almonds.

12. Improves Brain Health

They are an excellent source of a variety of nutrients which help in the growth and health of the human brain. They have been linked with higher intellectual level and have long been seen as a key food item for growing kids. L-carnitine and riboflavin are two essential brain nutrients that present in almonds and have shown to boost brain activity and also reduce the occurrence of Alzheimer’s.

13. Supply The Body With Much-Need Antioxidants

They are a great source of antioxidants. Antioxidants help protect the body against digestive stress, which can harm molecules present in cells and also accelerate aging and health issues like cancer. The concentration of antioxidants are largely found in the skin of almonds, so make sure you go for ones with their skin intact rather than the blanched ones.

Bottom Line

All in all, almonds are considered as a wonderful dry fruit and it is strongly recommended that you start incorporating it in your daily diet. There are several ways you can integrate almonds in your food – you can make salads, sugar-free deserts and whatnot.