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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.
The table below displays the amounts of nutrients present in one ounce (28.4 g) or approximately 23 kernels of almonds.
|
Nutrient |
Nutritional Value (in 1 Ounce) |
|
Energy (in Calories) |
164 cal |
|
Fat (in gram) |
14.2 g (12. 4 g is unsaturated) |
|
Fibre (in gram) |
3.5 g |
|
Calcium (in milligram) |
76.3 mg |
|
Magnesium (in milligram) |
76.5 mg |
|
Phosphorous (in milligram) |
136 mg |
|
Zinc (in milligram) |
0.9 mg |
|
Copper (in milligram) |
0.3 mg |
|
Selenium (in microgram) |
1.2 mcg |
|
Foliate (in microgram) |
12.5 mcg |
|
Carbohydrate (in gram) |
6.1 g (1.2 g of sugar included) |
|
Protein (in gram) |
6.0 g |
|
Iron (in milligram) |
1 mg |
|
Potassium (in milligram) |
208 mg |
|
Manganese (in milligram) |
0.6 mg |
|
Vitamin E (in milligram) |
7.27 mg |
Almonds are simply perfect, and it is really easy to incorporate them into any diet, including the following:
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:
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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Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
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