Almonds are one of the world’s most loved tree nuts. They can be eaten raw or roasted as a snack or in different dishes. Let’s see all the incredible health benefits of almonds.
Health Benefits of Almonds
Almonds are also available as flour, milk, butter, oil, flaked, or slivered. This makes them a suitable ingredient for various dishes. See How To Make Homemade Almond Milk, How To Make Almond Flour and Almond Butter.
They are high in healthy fats, antioxidants, fiber, vitamins, and minerals that are highly beneficial to your health. So without further ado, here are the incredible health benefits of almonds:
1. Almonds May Promote Bone Health
Almonds are a good source of calcium, an essential component in building strong bones and preventing osteoporosis. Likewise, calcium helps strengthen teeth and regulate nerve communication and muscle contraction.
Almonds also contain manganese, magnesium, copper, zinc, and protein. These are all essential for healthy and strong bones.
An ounce of almonds contains 73.9 milligrams of calcium, which is 7 percent of the daily recommended amount for adults. Read More.
2. Almonds Improve Memory
If you’re easily forgetful, almonds could be great for you.
Consuming 8-10 almonds a day will increase acetylcholine (Ach) levels in the brain. Read More.
Acetylcholine is a neurotransmitter that enhances memory functions and protects against dementia.
3. Almonds May Help Lower Cholesterol
While your body needs cholesterol to build healthy cells, too much of it may cause fatty deposits around the arteries, making it difficult for the blood to flow through.
This may lead to an increased risk for heart disease. The deposits can also dislodge, causing a clot that may lead to stroke and heart attack.
Although high cholesterol can be hereditary, it’s your lifestyle that defines your fate. Having a healthy lifestyle may suppress your high cholesterol genes and thus lower your risk of complications.
Consuming almonds as part of a healthy diet has been shown to lower cholesterol, the especially bad cholesterol.
This is because almonds are low in saturated fatty acids, but high in unsaturated fatty acids, fiber, and protein. This has been shown to lower cholesterol in healthy individuals and those with high cholesterol levels and diabetes.
Also, almonds contain phytosterols, fatty compounds that lower cholesterol absorption in the intestines.
In a 2015 study, daily consumption of 1.5 ounces of almonds lowered “bad” cholesterol by 5.3 mg/dl while maintaining the “good” cholesterol.
4. Almonds Improve Gut Health
A healthy gut is a contributing factor to a strong immune system, improved brain function, healthy heart, quality sleep, improved mood, and proper digestion.
Research suggests that almonds could offer prebiotic benefits that can improve gut health by increasing good gut bacteria (probiotics).
Prebiotics are the non-digestible fiber that fuels the growth and activity of probiotics. Read More.
5. Lowers Blood Pressure
High blood pressure is the leading cause of heart attack and stroke.
Besides lowering cholesterol, which keeps your blood vessels healthy, the high antioxidant levels in almonds may lower blood pressure and improve blood flow.
The high magnesium content in almonds is another reason why they are associated with reduced blood pressure.
6. Help Reduce Calorie Intake And Maintain A Healthy Weight
When you consume extra calories that the body doesn’t need, they will be converted and be stored as fat causing weight gain. This happens especially when your diet is high in refined carbohydrates and low in fiber and dietary fats.
Almonds are full of fiber and healthy fats but very low in calories. Both fiber and fats contribute to early satiety and feelings of fullness. This may cause you to eat fewer calories and fight hunger cravings.
In a four-week randomized controlled trial, daily consumption of 1.5 ounces of almonds reduced hunger and desire to eat.
7. Almonds May Boost Energy Levels
Almonds are packed with B vitamins, which enhance your body’s conversion of food into energy and magnesium to prevent muscle fatigue.
High fiber and protein content may help you sustain your energy levels for a reasonable amount of time.
8. Almonds Are Rich In Vitamin E
Vitamin E is a fat-soluble antioxidant, meaning it protects the body against damage from the oxidation of free radicals in the body.
Oxidation has been linked to numerous health problems, including heart disease, cancer, arthritis, aging, and cataract formation.
High consumption of vitamin E has been associated with reduced risk for cancer, heart disease, and Alzheimer’s.
Vitamin E is also essential for the absorption of vitamin A, boosting the immune system, and protecting against UV damage.
One ounce of almonds provides up to 37 percent of your daily vitamin E requirements. This makes almonds one of the best sources of vitamin E.
9. Almonds Are High In Magnesium
Magnesium is essential for different biochemical reactions in the body, including:
- Sleep regulation
- Lowering high blood pressure
- Improving depression and anxiety
- Preventing migraines
- Strengthening bones
- Stimulating the absorption of minerals
- Increasing collagen production
- Maintaining a steady heartbeat
- Offering anti-inflammatory benefits
- Reducing insulin resistance
An ounce of almonds will offer 75.0 milligrams of magnesium, which is 19 percent of the total daily recommendation.
If you are not consuming enough magnesium-containing foods, adding almonds to your diet may help you achieve your daily requirements.
10. It May Improve Diabetes.
Magnesium plays a vital role in blood glucose regulation and insulin signaling. But in diabetes, magnesium is lost through urine. This causes metabolic disruption, causing more insulin resistance.
Studies show that supplementing on magnesium may help improve insulin sensitivity in individuals with type 2 diabetes. However, going for a natural source like daily consumption of almonds may equally offer sufficient amounts of magnesium and improve insulin resistance. Read More.
Overall Almonds Benefits
Almonds are a good source of magnesium, vitamin E, fiber, protein, healthy fats, and protective antioxidants.
Daily consumption of almonds may promote brain function, improve bone health, lower cholesterol levels, improve heart health, boost energy levels, maintain a healthy weight, improve diabetes, and boost gut health.
Whether you eat them raw, roasted or include them in your daily cooking as flour, oil, or milk, almonds can play a more significant role in improving your health and wellbeing.
More Nutritional Information
- Kiwi Nutrition And Benefits
- 13 Proven Benefits Of Olive Oil
- 11 Impressive Benefits Of Pomegranate Juice
- Benefits Of Blueberries And Raspberries
- 11 Proven Goji Berries Health Benefits
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