Benefits of almonds
Benefits of almonds: Almonds are amongst the most nutritious nuts nature has given us. You can consume almonds in any form – raw, soaked, roasted, powdered or even as flour for rotis, pancakes, loaves of bread and more. People who are allergic to gluten (gluten-intolerant) find almond flour to be a great baking substitute for refined flour/maida in cookies, cakes and a variety of baked goodies. For those looking for low-calorie, healthy snack options, a handful of almonds is your best bet. They are packed with essential nutrients and keep you full for a long time.
They are one of the world’s most nutritious and versatile nuts, perfect for snacking as well as in tasty recipes, renowned for their many health benefits and culinary uses.
Take a look at the 6 benefits of almonds…
1) Reduce Blood Sugar Levels:
Eating almonds may be a great option for diabetics looking to maintain healthy blood glucose levels. Findings from a 2007 study published in the journal Metabolism found that consuming almonds alongside white bread regulates spikes in blood sugar and significantly lowers the glycemic index of the meal.
Almonds are one of the richest food sources of alpha-tocopherol, the form of vitamin E that is most easily absorbed by the body. Vitamin E is a potent antioxidant that protects cells against the damaging effects of free radicals, boosts the immune system, supports cardiovascular health, and helps your body create new red blood cells.
A 2005 study published in the Journal of the American Dietetic Association found that almond consumption helped meet the Recommended Dietary Allowance of 15 mg/day alpha-tocopherol and improved red blood cell concentration. Another study published in the European Journal of Clinical Nutrition found that almonds can reduce C-reactive protein, an indication of inflammation that affects the arteries.
As part of a calorie-conscious eating regime, almonds, which are high in monounsaturated fats, can help obese adults lose weight easier than a diet high in complex carbohydrates, according to a study in the International Journal of Obesity and Related Metabolic Disorders. Contrary to many worries of healthy eaters, consuming almonds actually lowers the risk of weight gain. A 28-month long study showed that individuals who ate almonds at least twice per week were 31% less likely to gain weight than nut-avoiding participants. So go ahead and go nuts!
Almonds are the leading source of monounsaturated fat among commonly eaten nuts: over 60% of the total fat in almonds is monounsaturated. Numerous studies have demonstrated the cholesterol-lowering effects of consuming foods rich in monounsaturated fat. A 2005 study in the American Journal of Clinical Nutrition found that consuming almonds as part of a heart-healthy diet can be just as effective at lowering LDL “bad” cholesterol levels as first generation statin drugs.
A good source of calcium and other nutrients: We’ve already heard that almonds are a good source of Vitamin E, but they offer a modest but significant and absorbable form of , which is good for the bones. Likewise, they’re a good source of phosphorous for strong bones and teeth. Almonds are a good source of magnesium and folic acid, as well.
If you are looking for a healthy snack to munch on between your regular meals, almonds are the perfect choice for you. They are loaded with important nutrients such as proteins, fats, and fibers in abundant quantities. For example, from a 1-ounce serving (around 28 grams which contains approximately 24 small nuts), you can get 37%, 32% and 20% of your daily recommended levels of Vitamin E, Manganese and Magnesium respectively.
You will also find 6 grams of proteins, 14 grams of fats that include 9 grams of monounsaturated fats, 3.5 grams of fiber and small amounts of phosphorous, copper and Vitamin B2 in this serving. Need we say more on why you should consume these nuts regularly?
6) Eat Almonds For Benefits Of Vitamin E:
One of the most important benefits of almonds is that you get to experience the goodness of Vitamin E, a fat-soluble antioxidant. One ounce of almonds can give you a whopping 37% of your daily recommended dose of Vitamin E. This component is important for the overall health of cell membranes and keeping them safe from the toxic free radicals.
Many studies have been conducted to prove the role of Vitamin E in maintaining the health of vital organs. Regular consumption of Vitamin E can reduce your risk to cardiac ailments, neurodegenerative ailments, and certain .
Thank you for reading 🙂