Delicious and versatile Almonds are versatile and delicious. They are among the most well-known superfoods. Although most people confuse almonds for nuts, in fact they are actually seed of almond trees which are found in the fruits.
Almonds are available in two kinds sweet and bitter. Traditionally sweet almonds are eaten and bitter almonds can be used to create almond oil. Both are accessible in the market.
It is possible to eat almonds in their natural state or soak them overnight in water and then eat them the following morning. There are also almond milk or almond flour, as well as almond butter in the markets.
While it’s the case that almonds taste great however, they also offer numerous health benefits. They’re loaded with protein of high-quality vitamin E magnesium, fiber, as well as many amino acids essential to life. Additionally, you can get B vitamins, copper, potassium, calcium iron, phosphorus, along with healthy oils from almonds. As almonds are rich in monounsaturated fats as well as calories and fats, it is best not to eat excessive amounts of them.
Almonds’ health benefits are numerous. From cancer to constipation, from hair to bones almonds can help keep you well in a variety of ways.
1. Lowers Bad Cholesterol
Regular consumption of almonds will help you regulate your cholesterol levels. They can help increase HDL (high density lipoproteins, also known as “good” cholesterol) and decrease LDL (low density lipoproteins, also known as “bad” cholesterol) levels. This is due to almonds being abundant in monounsaturated as well as polyunsaturated fats.
A 2002 study within The American Heart Association Journal found that almonds could reduce LDL cholesterol by as high as 15 percent. This number is dependent on the quantity of almonds consumed on a regular basis. For every 7 grams of almonds consumed per day, LDL cholesterol may be decreased in 1 percent.
2. Controls Diabetes
Almonds also help regulate blood sugar levels, and can prevent complications caused by diabetes. The vitamins, healthy fats, fiber, and various minerals found in almonds aid in regulating the process of glucose absorption and processing.
According to a study released by the online journal Diabetes Care, nuts like almonds may help in controlling Type 2 diabetes in men and post-menopausal women.
Furthermore, other studies have revealed that almonds provide protection from dangerous spikes in blood sugar following large meals. This, in turn, decreases the risk of developing diabetes.
To keep the blood sugar levels in a healthy range take a bite of almonds before you eat an entire meal.
3. Supports Heart Health
There are a variety of nutrients found in almonds, which contribute to the health of your heart. For example, almonds are abundant with magnesium. Magnesium can improve circulation of blood and also the flow of nutrients and oxygen throughout the body. This, in turn, can aid in controlling blood pressure, and decrease the risk of heart attacks.
Almonds are rich in of monounsaturated fatsthat are considered to be good for cardiovascular health. Additionally, they contain vitamin E. This is an antioxidant which helps in reducing inflammation of the arteries. This helps reduce the risk of developing a variety of heart ailments.
For better heart health, add an almond in your diet every day. They can be eaten for a snack, or sprinkle them on your salad, soup, or smoothie.
4. Improves Brainpower
Almonds are also thought to be among the top food items for the brain. The vitamin E found in almonds aids in preventing cognitive decline, increases alertness and helps maintain memory function.
Additionally, they are an excellent source of zinc as a mineral which can help protect brain cells from damage from free radicals. Additionally, vitamin B-6 found in almonds helps protein metabolism which are necessary for repair of brain cells.
Additionally, they contain phenylalanine which is a preventative for Parkinson’s disease. It also boosts the production of brain chemicals such as dopamine as well as adrenaline. These chemicals are essential for concentration and memory and enhancing your problem-solving skills.
For a boost in memory and to boost your brain’s activity take a bite of almonds each day.
5. Aids Weight Loss
Almonds can aid in weight loss due to their high concentration of nutrients. The protein, fiber, and monounsaturated fat in almonds can help you feel fuller and more nourished and you’ll experience fewer cravings and less inclined to overindulge. They also contain B Vitamins and Zinc which can help curb sugar cravings.
According to a study that was published within the European Journal of Clinical Nutrition The study found that people who consumed 1.5 teaspoons of almonds every day for four weeks didn’t gain much weight. So, almonds are as the perfect food item for the weight reduction plan.
If you’re paying attention to your weight, make sure not to go beyond the recommended serving size of 1 ounce which is 23 almonds. Alongside dried almonds that are roasted, you may drink almond milk that is unsweetened to shed weight.
6. Prevents Birth Defects
Women who are pregnant can indulge in almonds in order to protect their newborn babies. The large amount of folic acids in almonds aids in healthy tissue growth and cell development that are essential for the growth and development of the embryo. Folic acid is a great aid in reducing neural tube defect (NTDs) which include spina bifida and anencephaly for infants.
If you’re pregnant make sure to include almonds into your diet to aid your baby’s development and lower the risk of birth defects which could negatively impact the life of the baby.
7. Prevents Constipation
Since almonds are high in fiber, they aid in treating constipation as well as prevent it. Fiber facilitates the flow of food items through the digestive tract. This can help keep constipation at bay. It is also important be drinking plenty of fluids to ease digestion and to keep your bowel movements regular. Another fact to consider is that foods with fibrous content like almonds can help reduce the chance of developing colon cancer.
Almonds are great for treating heartburn because of their oil content which can soothe and neutralize stomach acid.
Eat four to five almonds per day to help ensure that your digestion is kept in check and keep your regular bowel movements.
8. Strengthens Bones
Almonds are a great source of calcium and phosphorus
Um, these are the two most important are the two most essential nutrients for keeping bone health. They also contain manganese, magnesium, as well as potassium. These are vital for strong and healthy bones.
In addition, almonds decrease the amount of free radicals within your body. This can help prevent osteoporosis due to age.
Consume nutrient-rich nuts such as almond milk, almonds or almond butter to build up your bones and decrease the risk of developing bone diseases such as osteoporosis. Massage your body using warm almond oil assists in keeping bones strong in infants.
9. Keeps Skin Healthy
For healthy and youthful looking complexion, almonds can be the right thing to add. They also have vitamin E, which is a skin-nourishing vitamin which protects your skin from drying out.
Massage using almond oil can enhance your complexion, lessen the severity of sun damage to your skin and improve your skin by nourishing it from the inside. The great thing is that the almond oil does not cause greasy effects on your skin, and it won’t block your pores. It can also be used in conjunction with almond milk for the treatment of sunburns, as well as skin issues.
Almonds also possess anti-aging properties which help to minimize wrinkles and fine lines, and other signs of aging.
10. Solves Hair Issues
It’s dandruff, hair falling out, frizzy locks, or itchy scalp, almonds will solve a lot of your hair-related issues. They’re rich in beneficial nutrients for hair like vitamin E biotin, manganese and copper along with essential fat acids. All of these nutrients are vital for good hair health.
The zinc content in almonds encourages the growth of cells. Zinc insufficiently can cause thin hair and loss of hair.
Alongside the benefits of eating nuts, it is possible to enhance the texture of your hair as well as overall health by putting almond oil to your hair at least two times each week. It is also possible to massage your scalp using almond oil combined in with essential oils of lavender to prevent hair loss and split ends, and lessen hair loss and dandruff.
In conclusion the point, adding almonds to the diet of your choice is smart option to keep your body healthy. But, like every other food item, almonds have their drawbacks. For instance, they are not advised for patients suffering from gallbladder or kidney issues due to the presence of Oxalates.