Vitamins, minerals, protein, fibers are found in almonds, and therefore they can have a range of health advantages. Only a handful of almonds provides one-eighth of the daily protein requirements of a human.

People usually consume almonds raw or roasted or use them in sweet or savory foods. Sliced, flaked, slivered, like flour, oil, butter, or almond milk are also available. Almonds are usually called as nut, but they are seeds, rather than a nut.

Almond trees may have been one of the oldest trees that people have grown. In Jordan, archaeologists have found signs of the oldest almond trees back some 5000 years.

Almonds are superstars of nutrients. This deliciously tasty nut genuinely merits its nutritious status, whether eaten whole, diced, cut, or ground into almond flour or almond butter. Here are six advantages of research-backed almonds, and easy methods to integrate them into meals, snacks, and treats.¹

Benefits of Almonds

 

Loaded with antioxidant properties

Almonds contain a huge amount of antioxidants, especially in their brown layer of skin. One research (partly sponsored by the Almond Board of California) showed that males and females who ate 2.5 ounces of almonds regularly, blood levels of biomarkers for oxidative stress reduced by 27% over one month. Oxidative stress is an imbalance between the free radicals that damage the cells and the body's potential to counter their damaging consequences. Researchers believe that antioxidants in almonds have protective effects.

 

Improves gut health

It has been reported that both raw and roasted almonds function as prebiotics, which is a source of food for the gut's good bacteria related to immunity, anti-inflammation, and mental wellbeing. College students were allocated to eat almonds or graham crackers randomly in a recent report.

Researchers noticed that almond munchers reported substantial improvements in their gut microbiome composition after eight weeks, including a decline in harmful bacteria and a rise in the variety of bacteria linked to beneficial effects, including weight control, insulin activity, regulation of cholesterol, and anti-inflammation.

 

Almonds regulate weight

Intake of tree nuts, like almonds, has been shown to minimize body mass index (BMI) and waist measurements. Besides being satisfying, the combination of healthy fat, plant protein, and fiber in almonds, improves feelings of fullness, and slows down hunger. More recent research has also shown that almonds contain about 20% fewer calories than the labels claims since some of the calories are not absorbed into the bloodstream from the digestive tract.²

 

Almonds are rich in Vitamin E

• Vitamin E belongs to a family of fat-soluble vitamins. They also act as antioxidants.
• These antioxidants are present in cell membranes, protect the cells against oxidative stress.
• Almonds are rich in vitamin E. 1 ounce of almonds provides 37% of the recommended daily intake.
• Higher vitamin E intake is associated with lower chances of heart disease, cancer, and Alzheimer’s disease.

 

Magnesium in almonds

• Almonds also contain magnesium that helps in lowering blood pressure levels.
• Hypertension is one of the leading causes of heart attacks, stroke, and kidney failure.
• Hypertension is highly associated with magnesium deficiency even though you are overweight.
• Treating magnesium deficiency can lead to lower levels of blood pressure.
• Almonds can be a great source of magnesium if you cannot meet your daily recommended intake of magnesium.

 

Regulates cholesterol levels

• A high quantity of LDL lipoproteins or bad cholesterol in your blood vessels are a leading cause of heart disease.
• LDL levels can be affected by the diet you take. Almonds have been shown to decrease LDL levels.
• A 16-week study showed that 65 people with prediabetes who obtained 20% of calories from almonds observed lower LDL levels.
• Another research found that while maintaining "good" HDL cholesterol, consuming 1.5 ounces (42 grams) of almonds a day decreased LDL cholesterol by 5.3 mg/dL. The subjects shed belly fat as well.³

Good for dull hair

If dry winter winds leave you with brittle hair, use almond oil. Its good fatty acids serve to strengthen and give texture to your hair. The fats are absorbed into your hair when you use hair care products with almond oil, keeping each strand long and smooth.

 

Moisturizes the skin

A cream or lotion that contains almonds may be the solution if you suffer from dry, flaky skin. "To help keep the skin supple, almonds provide healthy fats," says Bonnie. By offering your body a punch of vitamins A and E, almonds even help glowing skin. Fill a small glass bottle with almond oil to make your own almond facial oil, then add up to five drops of the essential oil of your liking. It's going to last up to one year.⁴

 

Improves the nutrient absorption

Almonds contain enough fat which helps to absorb certain fat-soluble vitamins like vitamin A and D. The nutritional components of almonds help in the nutritional extraction and cholesterol synthesis. Almonds also regulate digestive enzymes and the production of bile acid.

 

Promotes a pleasant smile

Almonds, which are filled with minerals, inspire a healthy smile. They contain magnesium, calcium, and phosphorus, which are important for solid bones and healthy teeth. Almond intake helps in preventing osteoporosis and the risk of bone fractures, but tooth decay is also prevented by this tasty nut.

 

Almonds are alkaline

Almonds are excellent promoters of the digestive system and regulate the body's various hormones and substances; they are also alkaline and aid in minimizing the amount of pH in your body. Your immune system gets improved as the body's pH level is decreased, and your digestive tracts function better.

You have to explore some healthy dishes with these superfoods to assess the advantages of almonds⁵.

 

References:

1. The health benefits of almonds. [Internet]. [Cited 2020 December 2]; Available from https://www.medicalnewstoday.com/articles/269468
2. 6 Health Benefits of Almonds Every Woman Needs to Know About. [Internet]. [Cited 2020 December 2]; Available from https://www.health.com/food/health-benefits-almonds/
3. 9 Evidence-Based Health Benefits of Almonds. [Internet]. [Cited 2020 December 2]; Available from https://www.healthline.com/nutrition/9-proven-benefits-of almonds#TOC_TITLE_HDR_7
    
4. 10 Health Benefits of Almonds. [Internet]. [Cited 2020 December 2]; Available from https://www.tasteofhome.com/collection/health-benefits-of-almonds/
5. 10 Benefits of Almonds That Will Surprise You (+Healthy Recipes). [Internet]. [Cited 2020 December 2]; Available from https://www.lifehack.org/369782/amazing-benefits-almond-5-refreshing-recipes

 

 

 

 

 

 

 

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