Almonds are the edible seeds of a tree with the same name. With their shelled removed, the edible part of these nuts is usually sold in the stores.
Like other nuts, almonds are packed with lots of nutritional benefits. They are rich in many vitamins and minerals that are essential to the body.
In this post, we are going to let you know all about the health benefits of almonds.
9 top health benefits of Almonds
1. Almonds reduce bad cholesterol
Generally, it’s saturated fat that is unhealthy to the body and can increase the risk of LDL or bad cholesterol. Although almonds are rich in fats, the amount of saturated fat is so low and won’t increase the level of cholesterol.
Almonds mostly consist of monounsaturated fat, which is known as healthy fats that can decrease cholesterol. Per one ounce of almonds, there are 14 grams of fat that only 1.5 grams of this fat include saturated fat, and 9 grams are monounsaturated fats.
This fact makes almonds a great nut for the heart because lowering cholesterol can help the heart work better and reduce the risk of a heart attack.
How many nuts can I eat in a day
2. Consuming Almonds may lower the risk of some cancers
Free radicals and other factors can’t damage molecules in your cells, which may lead to inflammation, aging or chronic diseases like cancer.
Research on consuming almonds shows that this nut can lower the risk of breast cancer two or three times. The main reason is that almonds are a great source of antioxidants, which can protect the body and all its cells against oxidative stress.
3. Almonds can control blood sugar
Almonds are one of the low-carb nuts. They are also high in healthy fats, protein, and fibre. Low-carb foods are helpful for people with diabetes because they can control blood sugar.
Moreover, almonds are rich in magnesium, which is another mineral that can lower blood sugar. One ounce of almonds provides 76.5 mg magnesium, which can fulfil up to 24% of the daily needed magnesium for an adult.
4. Almonds can help you lose weight
Since almonds are low in carbs and high in protein and fibre, they are great options to include in different weight-loss diets that have nuts, especially low-carb diets, such as the keto diet.
The fibre in almonds makes you feel full. Therefore, you are less tempted to eat unhealthy snacks, such as chips. Protein also reduces hunger, which is good for people who want to eat less and lose more weight.
Additionally, almonds are great choices for a vegan diet too; because they contain vitamin B, which is usually lacking in plant-based diets.
5. Eating almonds can boost bone health
Almonds are a great source of calcium, which can strengthen the bones. Moreover, they are also rich in copper, magnesium, manganese, vitamin K, zinc, and protein, all of which are beneficial for bone health.
Thus, almonds can reduce the risk of fractions and other bone-related problems.
6. Almonds can lower blood pressure
Another reason that makes almonds a heart-healthy nut is that it contains magnesium, which is linked to a reduction in blood pressure.
Studies show that magnesium deficiency is one of the main reasons that blood pressure goes up. High blood pressure is harmful to the heart and kidneys. Not controlling it may lead to heart attacks, strokes, or kidney failure.
7. Eating almonds may reduce the risk of Alzheimer’s
Vitamin E is a fat-soluble antioxidant that can protect cells from oxidative damage, and almonds are one of the world’s best sources of vitamin E.
Only one ounce (28-gram) of this nut can provide 37% of the daily value of vitamin E that your body needs. Having enough vitamin E in the body boosts your brain function and also protects the body against different diseases like Alzheimer’s, heart diseases, and cancer.
8. Almonds are good for skin health
Vitamin E and other antioxidants are the main substances that can reduce the signs of aging because they block free radicals, which plays a significant role in aging skin and can cause wrinkles on the skin.
Vitamin E also can nourish the skin and help it to regenerate. Therefore, almonds are so helpful for having beautiful and shining skin.
How many Almonds are healthy to eat in a day?
Almonds are so healthy to the body, but over-consuming them may cause side effects, such as choking, breathing problems, or nervous breakdown. Generally, it is healthy to consume one ounce (28-gram) of nuts during the day.
However, nuts have a different amount of calories. Therefore, eating this amount might lead to gain weight. It’s important to know how many nuts you can eat in a day.
If you only want to eat almonds during the day, it is recommended to stick to consuming 8 to 10 soaked almonds. Furthermore, it is believed that eating 4 almonds every morning can boost your energy during the day.
Moreover, the recommendations mention that soaking the almonds before eating can make them more digestible. That’s why it’s always better to soak them instead of eating them dry.
Please note that in very rare cases, some people might be allergic to almonds. It might be helpful to read more about nuts allergies and their symptoms.
How to consume almonds?
It’s very easy to add almonds to your diet. These nuts can be consumed raw, roasted, and even cooked. The simplest way to add this nut to your meals is by making salads. You can also find many recipes to make delicious meals with almonds.
Almonds nutrition facts
| Almonds calories | 164 |
| Protein | 6 g |
| Carbohydrates (fibre) | 3.5 g |
| Carbohydrates (Sugar) | 1.2 g |
| Fat (Unsaturated) | 12.4 g |
| Fat (Saturated) | 1.4 g |
| Magnesium | 76.5 mg |
| Manganese | 0.6 mg |
| Iron | 1 mg |
| Potassium | 208 mg |
| Phosphorus | 136 mg |
| Copper | 0.3 mg |
| Vitamin E | 7.27 mg |
| Calcium | 76.3 mg |
| Cholesterol | 0 |