Almonds are packed with nutrients. This incredibly filling nut justifies its distinction as a powerhouse whether it is eaten whole, diced, chopped, or crushed into almond flour or nut butter. Here are five benefits of almonds supported by research, along with easy methods to include them in your diet as meals, nibbles, and desserts.
ALMONDS ARE RICH IN NUTRIENTS
A hand-full of almonds, or about 23 whole nuts, contain about an ounce, which is a plentiful serving of healthy fat, 6 grams of plant-based protein, 4 grams of filling ﬁbers, 20% of the recommended daily intake of magnesium, 50% of the recommended daily intake of vitamin E, and minor quantities of potassium, iron, and calcium.
Vitamin E functions as a protector, guarding cells against oxidative stress that can hasten maturing and illness. It also boosts defense, lowers inflammation, widens arteries to enhance blood flow, and may give protection from neurological diseases like Alzheimer’s.
The management of blood sugar and blood pressure, as well as brain health, temperament, and sleep are all affected by magnesium. Almonds’ comprehensive nutrient profile also aids to maintain bone strength.
ALMONDS MAINTAIN CARDIAC HEALTH
Your heart is protected by almonds in numerous ways. It’s been demonstrated that nuts can lower high cholesterol while maintaining or even increasing “good” cholesterol that protects the heart.
In addition to lowering hypertension and enhancing cardiovascular health, nuts like almonds also assist blood vessels to loosen up and lessen stroke risk. In one study, 1.5 ounces of almonds or the equivalent calorie content from a cupcake made without nuts were randomly assigned to two groups of persons with high LDL. After two weeks, the nut eaters’ LDL dropped while their HDL stayed the same. The consumption of almonds also resulted in less tummy and thigh fat.
ALMONDS = ANTIOXIDANTS
Almonds contain an important powerful antioxidant, with a large concentration of these compounds in the brown layer of their skin. According to one research, which was partially supported by the Almond Council of California, blood levels of reactive stress indicators were reduced by as much as 27% in men and women who ate 2.5 ounces of almonds every day for a month. The mismatch between the body’s capacity to fight free – radicals and the generation of fibroblast free radicals is known as peroxidation. Almonds’ antioxidant content is thought to be what gives them their barrier role.
ALMONDS BOOST A GOOD GUT HEALTH
Almonds have indeed been discovered to function as prebiotics, which, act as fuel for the healthy bacteria in the stomach associated with immunization, anti-inflammation, and mental stability. Students enrolled in the latest research where were given the option of wheat wafers or nuts as a snack. The microbiome of the nut eaters underwent significant alterations after eight weeks, including a decline in the harmful microbe and a boost in a variety of bacteria linked to positive benefits, such as weight control, endocrine function, cardiovascular regulation, and anti-inflammation.
ALMONDS HELP LOOSE WEIGHT
Almonds have higher contents of protein and fiber and lower levels of carbohydrates that curbs your appetite and does not keep you craving for long. This also helps in reducing the number of calories on a daily basis. When almonds have the tendency to curb your appetite, this means that you can control what you intake and this helps in regulating your weight.
It’s critical to remember that almonds do not function as a panacea on their own. They are advantageous to include in a healthy diet full of high-quality protein, reduced beverages, whole carbohydrates, and a range of veggies and fruit because they contain many of the essential elements mentioned above.