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If you remember the days, your mother used to give you a few almonds before going to school and you just complied dumbfoundedly. Now is the time for you to understand all the benefits those almonds have provided you.
These little eye-shaped nuts provide benefits beyond your imagination. From providing you essential nutrients to preventing you from cancer, a handful of almonds can do it all. If you are looking for smoother skin, a healthier heart, and better digestion, these tiny nuts should be your best friends.
Almonds are loaded with fiber, healthy fats, proteins, antioxidants, and vitamins. Almonds provide various benefits if ingested or applied somewhere physically.
Benefits Of Almonds
1. They Pack a Punch
Almonds are full of good nutrition. A single ounce contains 14 grams of fat, 6 grams of protein, and 3.5 grams of fiber. Almonds also contain 37% of RDI of Vitamin E, 32% and 20% of the RDI of manganese and magnesium, respectively. These nuts also claim to provide 161 calories per ounce.
Almonds are notorious for being high in phytic acids. Phytic acid although considered a good antioxidant, slightly reduces the absorption of iron, zinc, and calcium.
2. They Protect The Heart
Almonds are popular for providing undeniable benefits to the heart. These improve the lipid profile and fat levels in the blood. Eating almonds will lower your LDL (low-density lipoprotein)- bad cholesterol levels. Research suggests that depending on almonds for 20% of your total calories lowers the LDL levels by an average of 12.4 mg/dL.
Almonds do more than just lowering your LDL levels. They prevent the oxidation of low-density lipoproteins, which is a crucial step in damaging the heart. The almond peels containing polyphenol antioxidants, coupled with Vitamin E in the almonds, multiply the intensity of this effect.
Vitamin E in the almonds, itself protects your heart from disease.
3. They Will Help You Shed The Pounds
Despite being high in fat and total calories almond can help you in losing weight. Almonds are rich in fibers and proteins. Both of these nutrients are proven to keep your tummy full for a long time. This eventually leads to fewer calorie intake and hence weight loss. A study shows that a daily intake of 1.5 ounces of almonds significantly reduces hunger and desire to eat.
Nuts like almonds contain several nutrients that are difficult to breakdown and absorb. This renders most of the almond mass unabsorbed, hence fewer calories consumed.
Another study carried out on women compared two groups of obese women. One group tried to lose weight and took help from nuts while others did it without using nuts. The subjects who consumed nuts lost more weight. The study also showed a reduced waist circumference and other improved health markers in women who consumed nuts.
One of the main reasons for stuck weight is insufficient gut motility. The fibers in almonds can help in regulating gut motility. Eating a handful of almonds or drinking a glass of almond milk can prevent constipation by keeping your GI tract moving. Almonds also promote a healthy microbiome in the gut. This helps in fighting off various diseases.
4. They will delay aging and disease
Aging is common and inevitable. There is nothing you can do to avoid it. But you can strive to delay it and age gracefully and healthily. Almonds can help you do just the same.
Almonds are an excellent source of anti-oxidants. These prevent oxidative damage of cells and help protect against oxidative stress. Oxidative stress damage cells and contribute to inflammation, aging, and diseases like cancer.
Antioxidants are concentrated in the almond peel. Therefore, blanched and peeled almonds are not the best choice to gain their antioxidant proteins. A study suggests that eating almonds with main meals reduces markers of oxidative damage.
5. They Can Control Your Blood Sugar and Pressure
Almonds are low in simple carbs and high in fibers, not raising your blood glucose levels. People with diabetes often have low magnesium levels. Almonds are packed with magnesium, only two ounces of almonds can provide 150 mg of magnesium, which is half the RDI of magnesium i-e 310-420 mg.
Magnesium is also essential in maintaining normal blood pressure. Excessive sodium is the reason behind high blood pressure. Magnesium counteracts the very nutrient and lowers blood pressure.
High blood pressure is directly associated with kidney disease, heart disease, and stroke. Therefore it is essential to control your blood pressure, so you should take almonds daily to do the job for you.
People tend to undermine the power food holds. Food can make you the healthiest person and it can take you down in a jiffy too. It is wise to get checked and consult a nutritionist so you don’t have to face any drastic damages caused by food. As some people are diseases and some differ in their nutrient requirements so you should always eat when your doctor advises you to do so.
Book an appointment now, to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
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