Almonds are one of the most appreciated nuts rich in minerals, vitamins, proteins, fibers, and other important nutrients. Approximately 30-40 grams or 1-ounce almonds contains one-eighth of a person’s daily protein needs. However, most people misunderstand that almond is rich in fat and they avoid regular consumption of almonds. In fact, almonds are rich in healthy fats that promote weight loss. Making a habit out of eating almonds can provide many health benefits from weight loss to heart health and there are many reasons why you need to include almonds in your diet. Keep scrolling to know the amazing benefits of eating almonds.
Why Do You Need To Include Almonds In Your Diet?
A lot of studies about almonds says that this delicious nut (Almonds) may help to promote weight loss, lowers blood pressure, reduces cholesterol, take care of your heart and keeps your skin healthy. Almonds may offer a number of benefits as it contains proteins, vitamins, fiber, minerals, and other important nutrients.
Let us have a look at the impressive nutritional profile of Almonds. (per 28 grams or 1-ounce serving)
- Fiber: 3.5g
- Protein: 6g
- Fat: 14g
- Energy: 166 calories
- Vitamin E: 7.27 mg
- Calcium: 76.3 mg
- Manganese: 0.6 mg
- Magnesium: 76.5 mg
- Potassium: 208 mg
Almonds also contain a decent amount of Vitamin B2, Iron, Phosphorus, Zinc, Copper, and Selenium. Thus, Almonds provide all the nutrients that are essential for the overall health of the body and you should add this perfect food in your diet.
Benefits of Eating Almonds
Usually, people called almonds as a nut but they are seeds. Almonds lead to important health benefits due to their nutrient composition. They can promote weight loss, improve brain function, keep your skin glowing and take care of your heart health. Here you will find some of the reasons for almonds that make it a perfect food.
Helps in Weight Loss
Almonds are a good source of healthy fats and fibers that help to promote weight loss. Although almonds may be higher in carbs, many research shows that almonds prevent overeating of carbs. Eating almonds make you feel full, helps you control your cravings and prevents overeating. Almonds are nutrient-dense and also great sources of dietary fiber. High-fiber foods are always recommended to promote weight loss because these take time to digest, thus making you feel full for longer than other foods.
Lowers Blood Sugar
The people who are suffering from type 2 diabetes then almonds are the perfect choice for them. Almonds are high in proteins, fiber, and healthy fats resulting in lower blood sugar. Almonds are a good source of magnesium. Some studies show that deficiency of magnesium disturbs the function of insulin. Approximately 25-40% of people with type 2 diabetes are deficient in magnesium. Eating almonds daily can correct the deficiency of magnesium that lowers blood sugar and improves insulin function.
In addition, the magnesium in almonds may help to lower blood pressure. High blood pressure increases the risk of heart attacks, strokes and kidney failure. Adding just 4 almonds to your diet can meet the dietary recommendation for magnesium.
LDL commonly known as bad cholesterol is a risk factor for heart diseases. Fast food and unhealthy fats in your diet can have major effects on the LDL level. Almonds are high in healthy fats and do not increase the risk of LDL. A study of 16 weeks found that eating 30-40 grams of almonds daily lower LDL cholesterol by 5.3 mg/dl and also maintain HDL cholesterol.
For the age of 20 and or older normal range of Cholesterol level.
|Types of Cholesterol||Healthy Level|
|Total Cholesterol||125 to 200mg/dL|
|Non-HDL||Less than 130mg/dL|
|HDL||Less than 100mg/dL|
|LDL||Less than 100mg/dL|
Improve Concentration and Brain Function
Regular consumption of almonds supports the healthy neurological activity. Almonds are a great supplement for the brain due to the high content of riboflavin and L-carnitine. These nutrients prevent cognitive decline and reduce the inflammatory processes in the brain. Eating almonds on a daily basis maintain healthy brain function and improve your concentration power. Almonds contain healthy fats that promote the absorption of fat-soluble vitamins, Vitamin A and Vitamin D. Among the benefits of eating almonds are the glowing and healthy skin, which leads us to the next fact.
Keeps your Skin Glowing and Healthy
Eat 4 soaked almond in the morning for healthy and glowing skin. Almonds contain healthy fats that can convert dry and flaky skin into healthy skin. Almonds are a rich source of vitamin E that supports glowing skin. Facial massage is one of the best ways to protect the skin from oxidative damages. You can make facial oil with almonds oil just adding up a few drops of essential oil. The free radicals accumulation can cause oxidative stress, resulting in damage to cells. Vitamin E and other antioxidants properties of almonds reduce oxidative stress. Thus almonds are beneficial to keep your skin healthy.
Take Care of Your heart health
In addition to giving you glowing skin, vitamin E also takes care of your heart health. Almonds are packed with vitamin E, magnesium and potassium, which are essential nutrients for the health of the heart. The magnesium in almonds lower the blood pressure and reduces the risk of heart attacks. Regular consumption of almonds prevents the buildup of plaque which can clog the arteries. An unhealthy artery wall prevents the free flow of blood and increases the risk of heart failure.
You Feel More Energetic
Almonds may keep you energized throughout the day as these are high-energy seeds that do not compromise on pleasing your palate. One ounce of almonds gives about 164 kilocalories and makes you feel full because of their slow disintegration rate. Almonds take more time to breakdown, chewing almonds constantly release more lipids and more energy.
How To Eat Almonds? (Raw Almonds Vs Soaked Almonds)
Almond is the healthiest nut and it offers a lot of health benefits. You can eat soaked almonds as well as raw almonds. But soaked almonds are better than raw almonds and it is not just a matter of taste. The brown skin of almonds contains tannin that inhibits nutrient absorption. Therefore eating soaked almond is the healthier option and it is easy to peel off the skin of almond after soaking for 8 hours. Soaked almonds release enzyme lipase that helps with digestion.
How To Eat Almonds?
We have discussed a lot of health benefits of eating almonds. Adding just 4 almonds in your morning breakfast can provide some essential nutrients for your body. Take a handful of almonds and soak them in water overnight. Remove the skin of almonds before eating. You can also add crushed almonds to garnish your dishes.
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F.A.Q. (Frequently Asked Questions)
How many Almonds can be eaten in a day?
Answer: Consuming too many almonds may lead to toxicity and digestive problems. Eating 15-20 almonds may offer a number of health benefits.
What is the best time to eat almonds?
Answer: You can eat almonds at any time but experts suggest to eat almonds in breakfast so that you feel energetic throughout the day. Almonds contain melatonin and the sleep-promoting mineral magnesium. If you want to eat almonds before bed, it is also a good option. Moreover, you can eat almonds on an empty stomach to increase the absorption of nutrients.
Does Almond increase weight?
Answer: No, Almonds can promote weight loss and make you feel full faster than other foods. Therefore Almonds reduce hunger, control your cravings and prevents overeating.
Is eating too much almond bad for you?
Answer: Almonds contain hydrocyanic acid, eating too many almonds can lead to toxicity and digestion problems. You may feel bloated if you eat too many almonds due to their high fiber content.