Friday, March 29, 2024

Health Benifits Of Almonds

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All nuts are healthy, but when it comes to nuts that are the healthiest, the almond is in the top three.

That’s because almonds are rich in healthy fats, antioxidants, vitamins and minerals.

According to healthline.com, almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains:

• Fibre: 3.5 grams

• Protein: 6 grams

• Fat: 14 grams (nine of which are monounsaturated)

• 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 amounts to 161 calories and 2.5 grams of digestible carbohydrates.

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 found in almonds, the website states.

In identifying a major health benefit of almonds, researcher Dr Ruairi Robertson found that almonds are a great source of antioxidants, especially Vitamin E, which help protect against the oxidative stress that damage molecules in cells and contribute to inflammation, ageing and diseases like cancer.

Health experts always advise against peeling almonds, because these powerful antioxidants are concentrated in the brown layer of the skin.

Since nuts are low in carbohydrates but high in healthy fats, protein and fibre they are great for people with diabetes.

Almonds also contain a high amount of magnesium, a mineral involved in more than 300 processes in the body, including blood sugar control.

Dr Robertson states that the recommended daily intake for magnesium is 310–420 mg, and two ounces of almonds provide approximately 150 mg of this crucial mineral. The magnesium in almonds may also help lower blood pressure levels, as a deficiency in magnesium is strongly linked to high blood pressure. High blood pressure is one of the leading drivers of heart attacks, strokes and kidney failure.

He also indicated that a 16-week study in 65 people with pre-diabetes found that a diet providing 20% of calories from almonds lowered cholesterol levels by an average of 12.4 mg/dL. And another study found that eating 1.5 ounces (42 grams) of almonds per day lowered LDL (low density lipoprotein) cholesterol by 5.3 mg/dL while maintaining “good” HDL cholesterol.

Participants also lost belly fat. Having high levels of LDL lipoproteins in the blood (or “bad” cholesterol) can lead heart disease. Diet has a major effect on LDL levels, and some studies clearly indicate that almonds do effectively lower LDL.

Almonds do more than just lower LDL levels in your blood, says Dr Robertson. They also protect LDL from oxidation, which is a crucial step in the development of heart disease. The effect may be even stronger when combined with other antioxidants like vitamin E. One human study showed that snacking on almonds for one month lowered oxidised LDL cholesterol levels by 14%, which could lead to a reduced risk of heart disease over time.

Best of all, eating almonds reduces hunger thereby automatically lowering calorie intake, because almonds are low in carbohydrates and high in protein and fibre, and they are both known to increase feelings of fullness.

As such, including almonds in the diet could lead to weight loss, and also since nuts contain several nutrients that your body struggles to break down and digest, the body does not absorb approximately 10–15% of the calories found in them. Dr Robertson reported that due to their satiating properties, nuts are a great addition to an effective weight loss diet. He said in one study, a low-calorie diet with three 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.

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

They can be eaten raw or roasted, and can be used in liquid, oil, butter, flours or a paste (called marzipan). All things considered; almonds are as close to perfect as a food can get.

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