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Almonds are one of the most popular tree nuts in the world. They are high in fat and antioxidants that are good for an individual’s health. People eat almonds in many different ways, including enjoying ice cream with almond toppings and drinking almond milk. There are various health benefits of almonds as they contain fibre, vitamins, protein, and minerals.
Read on to know more about its benefits, nutrition values and side effects.
Almonds provide some greater health benefits than they appear to be. For further assistance, here are some pointers that are scientifically proven and showcase the advantages of almonds.
Almonds are rich in magnesium, a mineral that regulates blood sugar. People suffering from diabetes can eat almonds without fear of raising their blood sugar levels. If a diabetic person eats a handful of almonds on a daily basis, the person's body will become less sensitive to insulin. A good thing for diabetics since insulin resistance is associated with Type 2 diabetes.
The antioxidants formed by Vitamin E prevent cells from clogging and thus improve circulation. Eating an ounce of almonds every day can thus boost Vitamin E levels in the bloodstream and restrict cholesterol buildup.
Almonds contain antioxidants that protect against stress and the damage it causes. Stress leads to molecule damage, which in turn results in inflammation, and cancer can be a result of inflammation. Almond antioxidants help your skin by protecting it from ageing. If you consume a handful of almonds daily, the antioxidant levels in your body will increase, and you'll be less likely to develop diseases such as cancer and inflammation.
Almonds are a good source of magnesium. Magnesium is an important mineral for regulating blood pressure. A magnesium deficiency can lead to high blood pressure, contributing to kidney failure, strokes and heart attacks.
Almonds are often touted as a good source of vitamin E, a potent antioxidant that protects your cells from free radicals and thus reduces the risk of developing Alzheimer's disease, cancer, and heart disease. However, many doctors believe that too much vitamin E can lead to prostate cancer. Therefore, you must maintain moderation in the consumption of vitamin E-rich foods such as almonds.
Almonds are high in fibre and contain certain amounts of vitamin E, which helps the body detoxify itself. The fibre in almonds also makes it easier to move food through your digestive system. Almonds can help lower the risk of colon cancer and regulate breast cancer.
Carrots are known to be good for your eyes, but almonds, in particular, are rich in vitamin E and can protect the eyes while also restricting any abnormal changes to the lens. However, almonds should be consumed in moderation because excessive intake can result in weight gain.
Almonds contain fatty acids that help to prevent, reduce and treat whiteheads, acne and blackheads by controlling the oil that gets clogged in skin pores. The oil can be applied directly to your skin to reduce rashes.
The skin benefits of almonds are due to their high flavonoid content, which is similar to that found in broccoli and green tea. Flavonoids act as antioxidants, protecting and nourishing the skin from environmental damage and premature ageing.
Almonds contain riboflavin and L-carnitine, which have been shown to help in brain cell growth. Phenylalanine is one major chemical which helps in the cognitive function of the brain, and almonds do contain this chemical. Further, consuming just four to five pieces of soaked almonds on an empty stomach daily in the morning can boost mental energy and boost memory power.
Almonds are a nut that contains folic acids, which help a pregnant woman's body avoid any sort of birth defects. Folic acids also play an integral role in developing healthy cell growth and can help in the life cycle of a growing foetus. If a pregnant woman consumes almonds, it can help protect her baby from developing birth defects.
Almonds are rich in monounsaturated fats, which help reduce bad cholesterol levels and lower the risk of heart disease. They also contain antioxidants that support cardiovascular health.
Almonds are a good source of calcium, magnesium, and phosphorus, all of which are essential for maintaining strong and healthy bones. They also help prevent osteoporosis.
Almonds contain fibre, which aids in digestion and promotes regular bowel movements. This helps prevent constipation and supports a healthy digestive system.
The antioxidants and healthy fats in almonds have anti-inflammatory effects. This can help reduce inflammation and alleviate symptoms of chronic inflammatory conditions.
The nutrients in almonds, such as biotin and vitamin E, contribute to healthy hair growth. They can strengthen hair follicles and prevent hair loss.
The healthy fats in almonds aid in the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. This ensures that the body gets the most out of these essential nutrients.
Almonds contain antioxidants that protect cells from oxidative stress, which can contribute to ageing. Regular consumption can promote healthy ageing and longevity.
Almonds provide essential nutrients like folic acid, which is important for foetal development during pregnancy. They support the health of both the mother and the baby.
Almonds are packed with vitamins and minerals, including zinc and vitamin E, that help boost the immune system. They enhance the body's ability to fight off infections and diseases.
The table below displays the amounts of nutrients present in one ounce (28.4 g) or approximately 23 kernels of almonds.
Almonds are simply perfect, and it is really easy to incorporate them into any diet, including the following:
Almond milk is a popular alternative to cow’s milk, with a light and creamy flavour that can be enjoyed on its own or in recipes. While store-bought versions often contain added vitamins and minerals, homemade almond milk can be fresher and free from additives.
Adding some of these healthy nuts to your yoghurt or oatmeal will give you a satisfying crunch. Toasted almonds can enhance the flavour, while raw almonds add a natural sweetness. Pairing them with fruits or honey can create a well-rounded and satisfying breakfast.
To make your almond butter, grind the almonds into a fine powder, add salt, mix well, and then bake them. This can be a healthy alternative to junk food. Homemade almond butter is free from preservatives and can be stored in a cool, dry place for several weeks. It’s a nutritious spread of protein and healthy fats, perfect for snacks.
Adding them to protein or vegetable shakes will help you get the most out of your ingredients. Almonds also add a natural sweetness and can help keep you full longer, making them an excellent addition to post-workout or meal-replacement shakes.
Top up your salads with almonds to make them mouth-watering and lip-smacking. Combining almonds with fresh greens, fruits, and a tangy dressing can create a well-balanced and nutritious salad. Almonds' healthy fats and protein also help make salads more filling and satisfying.
Crushed almonds are a popular garnish for many dishes, including cakes and salads. Crushed almonds are a versatile garnish used to top various dishes, including cakes, salads, and even savoury dishes. They add a pleasant texture and a nutty flavour that can enhance the dish's overall taste.
Almonds are a rich source of nutrients, including protein, vitamin E and fibre. However, like most other foods, almonds have their share of drawbacks if consumed in excess. Some people may develop allergies to almonds due to over-consumption. The following are some of the risks related to almond consumption:
While almonds are a nutritious and versatile food, certain individuals may need to avoid or limit their consumption due to specific health concerns or dietary restrictions. Here are some key considerations for those who should be cautious about eating almonds.
Apart from the distinctive health benefits of almonds, they are one of the most nutritionally dense of all the nuts available for commercial consumption. They are particularly rich in monounsaturated fats and vitamin E, which is essential for good health. They are also high in fibre, which plays an important role in lowering cholesterol levels and reducing the risk of heart disease. Fibre also promotes weight loss by keeping you feeling full for longer periods. Further, they can be added to many different dishes to increase their flavour and nutritional value.
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