Almonds are delicious and considered the most popular nuts around the world. And that’s why we think to write about benefits of almonds.

Almonds are highly nutritious and contain vitamins, minerals, healthy fats, and antioxidants.

Here we will discuss 9 benefits of almonds on physical health.

Almonds have a large number of nutrients

almonds in transparent jar

Almonds are seeds of almond trees. The almonds we see in the market, their shell has been removed, only selling the editable nuts. They are sold in both raw and roasted.

Almonds are also used to produce almonds oil, butter, milk, and almond paste as well. Almonds can boost our nutrients profile easily.

In 28 grams of almonds contains:

  1. protein: 6 grams
  2. Fiber: 3.5 grams
  3. Fat: 14 grams
  4. Magnesium: 20% of RDI (Recemented daily intake)
  5. Vitamin E: 37% of RDI
  6. Manganese: 32% of RDI
  7. Almonds also contain a good amount of phosphorus, vitamin B2, and copper.

By collecting all these nutrients, it will supply 161 calories and digestible carbohydrates in 2.5 grams.

Almonds enrich with antioxidants

Almonds are a great source of antioxidants. It helps against oxidative stress, which can harm the effect on molecules in our cells and contribute to aging, cancer, and inflammation.

The antioxidant in almonds concentrates on the brown layer of skin in a large amount. Due to this reason, eating almonds with its removed skin is not a good choice according to a physical health perspective.

According to a search, which is being done among 60 male smokers, who eat 84 grams of almonds per day have reduced oxidative stress by 23-41% in four weeks.

Almonds have Vitamin E

Almonds are a great source of antioxidants. It helps against oxidative stress, which can harm the effect on molecules in our cells and contribute to aging, cancer, and inflammation.

The antioxidant in almonds concentrates on the brown layer of skin in a large amount. Due to this reason, eating almonds with their removed skin is not a good choice according to a physical health perspective.

According to a search, which is being done among 60 male smokers, who eat 84 grams of almonds per day have reduced oxidative stress by 23-41% in four weeks.

 

Almonds help to control blood sugar

Almonds are a low source of carbohydrates but a good source of fiber, fats, and protein. Thays why almonds a very good for peoples who have diabetes.

Almonds also have a high amount of magnesium. In the human body, magnesium participates in more than 200 processes, which also include blood pressure control.

The RDI of magnesium is 300 to 400 mg. 2 ounces of almonds provides half of the RDI, which means it provides 150mg of magnesium.

According to a search, 26 to 38% of people with type two diabetes are deficient in magnesium. If the requirement of this magnesium is fulfilled then it will lower blood sugar level and also improve insulin functionality.

It also improves the insulin functionality who don’t have sugar at all by taking a good amount of magnesium. In short, almonds are beneficial for physical health in many ways.

benefits of almonds

Almonds help to control blood pressure:

Magnesium that also found in almonds helps to maintain lower blood pressure.

In to days life, blood pressure is the leading cause of strokes, kidney failure, and heart attacks.

The deficiency of magnesium can lead to high blood pressure. Researches have proved that if you maintain your magnesium level it will reduce your blood pressure.

Almonds help in reducing cholesterol level:

Bad cholesterol can happen due to a high level of LDL lipoproteins in the blood which can further lead to serious heart disease.

Your diet must be good because it has a huge effect on LDL levels. Almonds can lower your LDL level efficiently.

One study proves that, if you eat 1.5 ounces of almonds per day, it will reduce LDL cholesterol by 5.3 mg. by maintain good HDL cholesterol. It will also reduce belly fat. I think this is the best among the benefits of almonds.

Almonds prevent oxidation:

Almonds just do not maintain LDL levels in your blood. It also prevents oxidation of LDL which leads to serious heart diseases.

Almonds skin has polyphenol in large amounts, which prevents oxidation of cholesterol in animal and test-tube studies. Its effect becomes stronger when it gets to combine with other oxidants like vitamin E.

One human study shows that, if you eat almonds for a month on daily basis it will reduce oxidize LDL cholesterol levels up to 41%.  This should lead to serious heart disease with time.

Almonds reduce hunger:

Almonds have low carbohydrates and enrich with protein and fiber.

Fiber and protein both crates the filling of fullness which will compel you to eat less.

A four weeks study among 134 participants proves that a person who eats 43 grams of almonds per day has reduced his hunger and his desire to eat.

If you eat almonds on daily basis it will benefit you in many ways.

almond dish - Benefits of almonds

Almonds help in weight loss:  

Dry fruits or Nuts have many nutrients that our body strives to break and digest. And that’s why you should eat almonds because one of the benefits of almonds is it helps with weight loss.

Our body cannot be able to break 10-20% of calories. But studies also prove that eating nuts can boost your metabolism slightly.

Because of all these properties of nuts, these can also be great addition effective weight loss diet. 

According to one study, in a low calories diet eating 84grams of almonds increases weight loss by 61% as compared to a diet that has high rates of carbohydrates.

In another study among 100 overweight women also shows that the rate of weight loss is high among those women who include nuts in their diet as compared to those who don’t use nuts. 

Irrespective of high in fat, almonds prove diet-friendly food in weight loss.

Almonds contain fiber, fats, vitamin E, magnesium, and protein.

The physical health benefits include low cholesterol level, low blood pressure level, and also low sugar level in blood. This also reduces appetite and helps you in weight loss as well.

Almonds have health benefits in many ways. And a perfect food with all nutrient requirements.

Benefits of almonds – Conclusion

If you have read the full article, then now you must have decided to eat almonds because of several benefits of almonds and to maintain a healthy lifestyle.

LEAVE A REPLY

Please enter your comment!
Please enter your name here