Almonds are packed with vitamins, minerals, protein and fiber, and are associated with a number of health benefits. Almonds are popular nuts found in many recipes, desserts and garnishes. They are commonly known as a delightfully crunchy and savory snack food found in nut and trail mixes, with numerous health benefits. Just a handful of almonds, approximately one ounce, contains one-eighth of our necessary daily protein.
Nutritional Benefits
Almonds are a source of vitamin E, copper, magnesium, and high quality protein. Almonds also contain high levels of healthy unsaturated fatty acids in addition to a lot of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants) which can help prevent cardiovascular heart diseases. Almonds are also a good source for the following vitamins and nutrients:
- Magnesium
- Tryptophan
- Copper
- Vitamin B2
- Phosphorus
Dietary fiber and omega 3 fatty acid are just a few more reasons to eat almonds for their nutritional value. The fiber found in almonds can help lower cholesterol while making you feel fuller so you eat less, and the omega 3 fatty acid helps maintain a strong and healthy cardiovascular system.
Health Benefits
- Lowers \”bad\” cholesterol: A study found that consuming almonds increases vitamin E levels in the plasma and red blood cells and also lowers cholesterol levels. This study is important because it shows that eating almonds can significantly boost levels of vitamin E in the diet and bloodstream. Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy.
- Diabetes prevention: By lowering the amount of \”bad\” cholesterol in the body, almonds are also reducing the amount of free radicals in the body that coincide with spikes in blood sugar levels that lead to type 2 diabetes.
- Reduced risk of cancer: Almond consumption may reduce colon cancer risk and does so via at least one almond lipid-associated component. Studies suggest that boron can help shrink prostate tumors, though more testing is required to determine why boron has this affect. Other sources of boron include avocados, apricots, raisins and hazel nuts.
- Healthier digestive track: Almonds are rich in fiber, which helps regulate the digestive system reducing diarrhea and constipation, leading to smoother bowel movements.
- Good for heart health:Eating 1.5 ounces a day of most nuts, like almonds, may reduce the risk of heart disease. Many of the nutrients in almonds help contribute to increased heart health. For one, almonds are rich in magnesium, which is critical in preventing heart attacks and hypertension.
Unfortunately, not everyone can enjoy the nutritional value of almonds. Anyone who suffers from an allergic reaction to almonds should stop eating them immediately. Consult your physician before adding almonds to your diet, to verify if you are allergic to this type of nut.