Almonds are the edible seeds of Prunus dulcis, more usually called the almond tree. It has been among the most popular nuts in the world.
And more so, it is highly nutritious, and also are rich in healthy fats, vitamins, minerals, and antioxidants. They are also used to produce almond milk, oil, butter, flour, or paste also known as marzipan.
Health benefits of almonds
1. It contains a very good amount of healthy Nutrients
Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains:
- Fiber: 3.5 grams
- Fat: 14 grams (9 of which are monounsaturated)
- Protein: 6 grams
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
- They also contain a decent amount of copper, vitamin B2 (riboflavin), and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
It is important to note that your body does not absorb 10–15% of their calories because some of the fat is inaccessible to digestive enzymes.
Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.
While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc, and calcium you get from almonds.
2. Almonds Are Packed With Antioxidants
Almonds are a fantastic source of antioxidants.
Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging, and diseases like cancer.
The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin.
For this reason, blanched almonds those with skin removed are not the best choice from a health perspective.
A clinical trial in 60 male smokers found that about 3 ounces (84 grams) of almonds per day reduced oxidative stress biomarkers by 23–34% over a four-week period.
These findings support those of another study which found that eating almonds with main meals reduced some markers of oxidative damage.
3. Almonds Are High in Vitamin E
Vitamin E is a family of fat-soluble antioxidants. These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.
Almonds are among the world’s best sources of vitamin E, with just 1 ounce providing 37% of the RDI.
Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer, and Alzheimer’s disease
4. Almonds Can Help With Blood Sugar Control
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.
The current RDI for magnesium is 310–420 mg. 2 ounces of almonds provide almost half that amount of 150 mg of this important mineral.
Interestingly, 25–38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function.
People without diabetes also see major reductions in insulin resistance when supplementing with magnesium.
This indicates that high-magnesium foods such as almonds may help prevent metabolic syndrome and type 2 diabetes, both of which are major health problems.
5. Magnesium Also Helps In Blood Pressure Levels
The magnesium in almonds may additionally help lower blood pressure levels. High blood pressure is one of the leading drivers of heart attacks, strokes, and kidney failure.
A deficiency in magnesium is strongly linked to high blood pressure regardless of whether you are overweight. Studies show that correcting magnesium deficiency can lead to major reductions in blood pressure.
If you do not meet the dietary recommendations for magnesium, adding almonds to your diet could have a huge impact.
High levels of LDL lipoproteins in your blood also known as “bad” cholesterol is a well-known risk factor for heart disease.
Your diet can have major effects on LDL levels. Some studies have shown almonds to effectively lower LDL.
A 16-week study in 65 people with prediabetes found that a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL.
Another study found that eating 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining “good” HDL cholesterol. Participants also lost belly fat.
7. Almonds Prevent Harmful Oxidation of LDL Cholesterol
Almonds do more than just lower LDL levels in your blood. They also protect LDL from oxidation, which is a crucial step in the development of heart disease.
Almond skin is rich in polyphenol antioxidants, which prevent oxidation of cholesterol in test-tubes and animal studies. The effect may be even stronger when combined with other antioxidants such as vitamin E.
One human study showed that snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14%. This should lead to a reduced risk of heart disease over time.
8. Eating Almonds Reduces Hunger, Lowering Your Overall Calorie Intake
Almonds are low in carbs and high in protein and fiber.
Both protein and fiber are known to increase feelings of fullness. This can help you eat fewer calories. One four-week study in 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly reduced hunger and the desire to eat.
Numerous other studies support the hunger-fighting effects of nuts.
9. It May Be Effective For Weight Loss
Nuts contain several nutrients that your body struggles to break down and digest. Your body does not absorb about 10–15% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism slightly.
Due to their satiating properties, nuts are a great addition to an effective weight loss diet. Quality human research supports this.
In one study, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates.
Another study in 100 overweight women found that those consuming almonds lost more weight than those on a nut-free diet. They also showed improvements in waist circumference and other health markers.
Despite being high in fat, almonds are definitely weight-loss-friendly food. Almonds and other nuts are very high in calories. As a snack, they should be on the binge eaters’ blacklist.