The benefits of eating almonds for health

Almond has been appreciated since antiquity as one of the most beloved beans of mankind. This bean is a popular food for the people of ancient Egypt and India. In the past, Indian Ayurvedic practitioners even believed that almonds are beneficial to increase brain capacity, intellectual ability and longevity.

So, this Almond is a very popular tree nut. Although high in fat, almonds are very nutritious and very healthy.

And do not be afraid of fat content in almonds. These nuts are actually beneficial in terms of for weight loss, despite higher caloric content. One study even found that almonds consumed as snacks can reduce hunger and desire to eat later in life, and when dieters consume almonds daily they reduce their overall caloric intake.

Here are 9 health benefits based on evidence from almonds.

1. Almond Gives a Large Amount of Nutrition

Almonds are seeds that are eaten on the Prunes dulcis tree, more commonly called almond trees.

Almonds are native to the Middle East, but now the United States is the world's largest producer.

Store-bought almonds are usually peeled off, with an expose that can eat peanuts inside.

Almonds are sold either raw (often called "natural") or baked.

Almonds raise the nutritional profile is very impressive.

1 ounce (28 grams, or a small amount) almonds contain:

Fiber: 3.5 grams.

Protein: 6 grams.

Fat: 14 grams (9 of which are monounsaturated).

Vitamin E: 37% of RDA.

Manganese: 32% of RDA.

Magnesium: 20% of RDA.

They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.

The bottom line: Almonds are very popular tree nuts. Almonds have a high content of healthy monounsaturated fats, fibrous, protein and various essential nutrients.

2. Almond Filled With Antioxidants

Almonds are a fantastic source of antioxidants.

Antioxidants help protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases such as cancer.

Strong antioxidants in almonds are mostly concentrated in the brown layer of the skin.

For this reason, almonds are not the best choice from a health perspective.

A clinical trial of 60 male smokers found that 84 grams (about 3 ounces) of almond per day reduced the oxidative stress biomarker by 23-34%, over a 4-week period.

These findings support people from other studies, who found that eating almonds with the main meal reduced some of the markers of oxidative damage.

The bottom line: Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease.

3. High Almond Nuts in Vitamin E, which Protects Your Cell Membranes from Damage

Vitamin E is the name for a group of fat-soluble antioxidants.

These antioxidants tend to build up in cell membranes in the body, protecting cells from oxidative damage.

Almonds are among the world's best sources of vitamin E, with only one ounce providing 37% of the recommended daily intake.

Several studies have linked high intake of vitamin E with lower rates of heart disease, cancer and Alzheimer's disease.

The bottom line: Almonds are among the worlds best sources of vitamin E. Getting plenty of vitamin E from foods is associated with many health benefits.

4. Almonds Can Help With Blood Sugar Control

Low carbohydrate beans, but high in healthy fats, protein and fiber.

This makes almonds a perfect choice for diabetics.

However, another thing that sets the almond apart is the very high amount of its magnesium.

Magnesium is a mineral that is involved in more than 300 body processes, including blood sugar control.

The recommended intake is currently for magnesium 310-420 mg. Two ounces of almond provides nearly half of it, with 150 mg of this essential mineral.

It turns out that 25-38% of people with type 2 diabetes lack magnesium, and correct deficiencies significantly lower blood sugar levels and improve insulin function.

Interestingly, people without diabetes also see a big reduction in insulin resistance when supplementing with magnesium.

This suggests that high magnesium foods (such as almonds) may be useful for the prevention of metabolic syndrome and type 2 diabetes, both of which are major health problems today.

The bottom line: Almonds are very high in magnesium, a mineral that most people do not get enough of. High intake of magnesium may have great benefits for metabolic syndrome and type 2 diabetes.

5. Magnesium Also Has Benefits for Blood Pressure Levels

Magnesium in almonds can also help lower blood pressure.

High blood pressure (hypertension) is one of the main drivers of heart attacks, strokes and kidney failure.

Magnesium deficiency is strongly associated with blood pressure problems, regardless of whether you are overweight or not.

Studies have shown that correcting magnesium deficiency can lead to substantial reductions in blood pressure.

The bottom line: Low magnesium levels are strongly associated with high blood pressure, which suggests that almonds may be beneficial for blood pressure control.

6. Almonds Can Lower Cholesterol Levels

Having high levels of LDL lipoprotein ("bad" cholesterol) in the blood is a well-known risk factor for heart disease.

What you eat can have a profound effect on LDL levels, and some studies have shown effective almonds.

A 16-week study in 65 pre-diabetic subjects found that a diet with 20% calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg / dL.

Another study found that 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg / dL, while maintaining "good" HDL cholesterol. Almond group also removes belly fat.

Bottom line: Eating 1-2 handfuls of almond per day can lead to mild decrease in LDL cholesterol levels.

7. Almond Prevents Harmful Oxidation of LDL Cholesterol

Almonds do more than just lower LDL levels in the blood.

They also protect LDL from oxidation, which is an important step in the process of heart disease.

Almond skin is rich in polyphenol antioxidants, which have been proven to prevent cholesterol oxidation in test tubes and animal studies.

The effect can be stronger when combined with other antioxidants, such as vitamin E.

In one human study, snacking on almonds for one month lowered LDL cholesterol oxidized by 14%.

This should lead to a reduced risk of heart disease over time.

The bottom line: LDL cholesterol can become oxidized, which is an important step in the process of heart disease. Snacking on almonds has been shown to significantly reduce oxidized LDL.

8. Eat Almonds Reduce Hunger, Lower Your Calorie Consumption Overall

Almonds are low in carbohydrates, and high in protein and fiber.

Both protein and fiber are known to enhance satiety. They help people feel fuller, so they end up eating fewer calories

In a 4-week study with 137 participants, each day 1.5 ounces (43 grams) serving almonds significantly reduced the hunger and desire to eat

A number of other studies support the effects of fighting hunger from nuts.

Bottom line: Nuts low in carbohydrates, but high in protein and fiber. Studies show eating almonds (and other nuts) can increase satiety and help you eat fewer calories.

9. Almond Is Very Effective For Weight Loss

Nuts contain some nutrients that are difficult for the body to break down and digest.

About 10-15% of calories in beans are not absorbed, and there is some evidence that eating nuts can increase the metabolism slightly.

Combined with the nature of fighting hunger, it makes sense that nuts are a great addition to an effective weight loss diet.

Interestingly, there are some quality human studies that support this.

In one of them, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet fortified with complex carbohydrates.

Another study in 100 overweight women found that those who consumed almonds, lost more weight than those in the nut-free group. They also have improvements in waist circumference and other health markers.

So, despite being high in fat, most almonds are definitely a friendly diet to lose weight.

However, they can cause problems for people who are prone to overeating.

Conclusion

Almonds contain lots of healthy fats, fibrous, protein, magnesium and vitamin E.

The health benefits of almonds include blood sugar levels, lowering blood pressure and cholesterol levels. They can also reduce hunger and increase weight.