Almonds belong to a species of tree that is native to the Indian Subcontinent, the Middle East, and North Africa. It was spread far and wide by humans in ancient times along the shores of the Mediterranean into northern Africa and southern Europe, with more recent migration to other parts of the world, most notably, California.
Almonds are believed to possess a great many essential nutrients that are capable of boosting brain capacity, intellectual ability, and longevity. Almonds contain high content of unsaturated fatty acids – the good kind, that are most beneficial for lowering cholesterol. Not just that, but these same fatty acids are what help in losing weight, because of their higher calorie content. They also contain fiber, phytosterol antioxidants, and other vital plant protein.
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Almonds have become the go-to snacks for anyone and everyone because they are a healthy snack option, without making you worried about weight management. They can be consumed raw, or as the base ingredient in almond milk, almond meal, almond flour, or almond butter. They are also used in many body lotions, creams, and fragrances too.
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Almond nutritional facts
Almonds belong to the Amygdalus family, and are related to other fruits with hard pits, like cherries, peaches, and plums. Almonds are drupes, meaning they have multiple layers that enclose a single, hard seed in the center.
Almonds are powerhouses of essential nutrients including monounsaturated fatty acids, antioxidants, dietary fiber, vitamins, and trace minerals. Though almonds are calorie-rich, they are also energy-rich, because they provide a whole slew of vital nutrients and chemical compounds.
You can consume almonds raw, toast them lightly and sprinkle them on your cereal or muesli, spread almond butter on your toast, drink almond milk, or soak them in water overnight and consume them the next morning. Any way you ingest them, almonds are highly beneficial for your overall health.
100g of almonds provide 576 kcal of energy, and all these nutrients:
- 22g of carbohydrates
- 12g of dietary fiber
- 30g of monounsaturated fatty acids (the good kind)
- 22g of protein
- Vitamin E – 175% of daily value
- Vitamin B2 – 85% of daily value
- Vitamin B3 – 23% of daily value
- Vitamin B1 – 18% of daily value
- Manganese – 109% of daily value
- Magnesium – 75% of daily value
- Phosphorus – 69% of daily value
- Zinc – 32% of daily value
- Iron – 29% of daily value
- Calcium – 26% of daily value
- Potassium – 15% of daily value
Health benefits of almonds
Now that we’ve gone over the nutrients that almonds contain, let’s take a look at all the numerous health benefits of almonds.
1. Almonds help prevent heart disease.
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Certain chemical compounds found in almonds are healthy monounsaturated fatty acids and antioxidants, both of which promote heart health, while also preventing factors of cardiovascular disease. The antioxidant flavonoids are found in almond skin, which work with the abundance of vitamin E in the nuts, to help improve artery health and lower inflammation, both of which are important to prevent heart attacks. Other nutrients like arginine, copper, magnesium, manganese, calcium, and potassium, are all known to promote heart health.
Almonds are known to protect artery walls from damage, as well as from plaque buildup. The nutrients found in almonds make them a great food for supporting healthy cholesterol and blood pressure levels, while also help fighting weight gain and obesity. These are the three main factors that contribute to heart attacks and strokes, and almonds help prevent that.
2. Almonds help control blood sugar levels.
Almonds are a rich source of monounsaturated fatty acids, which help slow down the rate at which glucose is released into the bloodstream. Almonds not only help regular blood sugar levels and prevent insulin resistance, almonds also possess the ability to reduce other common diabetes risks such as unhealthy body weight, high levels of oxidative stress due to free radicals, and inflammation.
3. Almonds support healthy brain function.
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Almonds are one of the best brain foods there are. Two key nutrients, riboflavin and L-carnitine, found in almonds, are known to affect neurological activity positively, while also helping prevent cognitive decline. This is one of the most important reasons why adults, especially older adults, are encouraged to consume these nuts several times a week. Almonds are also associated with lowering the risk of inflammation that could cause memory-related disorders like dementia and Alzheimer’s disease.
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4. Almonds improve digestive health.
Almonds contain probiotic compounds that help with digestion, detoxification, and creates an environment for health bacterial growth in your gut. This gut flora is what helps in the utilization of nutrients from food, while also helping prevent nutrient deficiencies. Almonds help improve and promote activity of healthy bacteria, which are essential for digestive health.
5. Almonds help improve nutrient absorption.
Vitamin A and vitamin D are both fat-soluble nutrients, which means they need sufficient amounts of fat in the diet to be properly absorbed by the body. And almonds contain high amounts of healthy fats that do this job properly. Also, almonds are one of the only nuts that are known to alkalize the digestive tract, while also helping balance body’s pH levels, and lower acid buildup in the body. As is common knowledge, a healthy pH level in the body is vital for many bodily functions, including proper digestion, immunity, and disease prevention. The body also needs help in nutrient extraction from foods, cholesterol synthesis, and bile acid production, all of which are helped along by the essential nutrients found in almonds, the wonder nut.
6. Almonds can help fight cancer.
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Almonds are rich in antioxidants, and one particular one called gamma-tocopherol, is known to help fight free radical damage and oxidative stress, both of which are linked to cancer. It is believed that regular nut consumption is known to prevent cancer, including lowering the risk of breast, prostate, and colon cancers.
7. Almonds help maintain bone and dental health.
Almonds contain trace minerals magnesium and phosphorus, both of which are vital for strong bone and dental health. They also help in preventing tooth decay, fighting cavities, reducing the risk of bone fractures, and fighting osteoporosis. Thus almonds are crucial for bone and dental health.
8. Almonds help maintain skin health.
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Almonds contain high amounts of vitamin E and other powerful antioxidants, both of which are known to nourish the skin, while also helping reduce the signs of aging. The antioxidants flavonol, epicatechin, and catechin, found in almonds fight skin cancer and reverse the skin damage caused by oxidative stress from a poor diet, UV exposure, and pollution. Almonds help keep the skin hydrated, thanks to the healthy fats that they possess, plus their ability to improve circulation.
9. Almonds help with weight loss.
What makes you feel fuller for longer periods of time? Dietary fiber and healthy fats, both of which are found in abundance in almonds. Plus, they help curb overeating and unhealthy snacking, two factors that cause your weight to elevate. Nuts, including almonds, are calorie-rich and fat-rich, both of which help prolong the feeling of satiety after you eat, while helping regulate your blood sugar.
Studies have shown that people who frequently snack on almonds and other similar nuts, retain healthier body weights and reduced rates of obesity over time, when compared to those who didn’t consume nuts. There you go – a healthy and motivating reason to consume more almonds, instead of opting for unhealthy snacks.
10. Almonds prevent harmful oxidation of LDL cholesterol (the bad kind).
While almonds are known to reduce the levels of LDL cholesterol, they are helpful in protecting LDL from oxidation. Why is this important? Well, prevention of this oxidation process prevents heart disease. The almond skin contains polyphenol antioxidants, which have been shown to prevent cholesterol oxidation. When combined with vitamin E, another antioxidant, the effect may even be stronger.
11. Almonds boost energy.
Almonds are rich in trace minerals manganese and copper, and the vitamin riboflavin, all of which help in energy production and metabolic rate. Just a handful of almonds can get you through the day, without making you crave for anything else.
12. Almonds are good for pregnancy.
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Folic acid plays an essential role in pregnancy, and almonds contain high levels of it. Hence, almonds help lower the incidence of birth defects in newborn babies, while helping stimulate healthy cell growth and tissue formation.
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13. Almonds help prevent constipation.
Being rich in dietary fiber, almonds help prevent constipation by regulating healthy bowel movements. Also, do note that when eating almonds, you do need to drink a significant amount of water in order to speed up the digestive process and the beneficial effects of the nut.
These are the most advantageous health benefits of almonds, and all the reasons why you should include them in your daily intake.
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