Is almond part of your daily diet? If not add them in your daily diet. Almonds are a fantastic source of many vitamins, minerals, and healthy fats. Almond Health Benefits are important and treated as a superfood. A small change that is consuming at least 5 to 10 almonds daily can bring a drastic change in your health.
Almonds are Eye-shaped and are very useful in maintaining eye health which is a low-calorie diet. Almond’s health benefits are many. It helps in maintaining beauty, hair care, and health as well. And also helps to fight against obesity and bad cholesterol. Almonds help in fetal brain development.
Almond Nutrients value
almonds have Protein, Vitamin A, Vitamin C, Carbohydrate, Calcium, Vitamin B-6, Vitamin B-12, Magnesium, Potassium, Sodium, Saturated fat, Iron, Dietary fiber, Antioxidants, Zinc, omega 3 fatty acids and many more.
These are rich in Vitamin C which protects cell membranes from damage. They help in maintaining good health with all necessary vitamins, minerals, and fats which are useful for the body. Eating soaked (Remove the skin by putting gin hot water for 5 minutes) almonds helps in increasing memory. It helps in improving the digestive system.
Almond Health Benefits
1. Keeps your skin young and healthy
Nutrients and antioxidants present in almonds which help in combating aging skin. Moreover, almonds are extracted and used as oil also. Almonds are a great source of vitamin-e. almonds also provide other skin benefitting anti-oxidants. Vitamin-E present in the skin is good for the skin. Also, vitamin-e plays a role in reducing oxidative damage and decreasing inflammation. Almonds fight against free radicals that affect dermis.
2. Helps to control blood sugar levels
Almonds help to maintain a healthy glycemic index. By consuming two or more ounces of almonds, these effects are observed. The glycemic index measures blood sugar levels in the body.
Consuming less than two ounces of almond along with bread doesn’t show any decrease in the glycemic index. So, prefer two or more ounces of almond along with bread, which increases the glycemic index. The glycemic index is directly proportional to the number of almonds consumed.
3. Good source of protein
One of the major health benefits of almond is, they are a great source of protein. Consuming about 1/4th cup of almonds daily helps to provide 5grams of protein.
21.2 grams of protein is present in almonds per 100grams. Proteins are building blocks for muscles. Energy and strength are maintained by almonds. Moreover, almonds still offer a wide variety of amino acids.
4. Almonds have an impressive array of vitamins and minerals
World’s healthiest food considers almonds to be a good source of vitamin b2, phosphorous, molybdenum. You will get a varied amount of nutrients in just a quarter cup of almonds. The world’s healthiest food rates almonds to be a very good source of biotin, copper, manganese, vitamin-e.
Almonds help in maintaining healthy skin structure, elasticity, and flexibility. Manganese is helpful in the maintenance of bones and teeth. The health benefits of almonds are it contains a varied amount of nutrients. Almonds contain copper which helps in maintaining strong tissues, maintains your blood volume and helps your mitochondria to produce energy.
5. Almonds can lower LDL cholesterol, limiting heart disease
Do you know almonds help to eliminate cholesterol from the body? Yes. Almonds increase HDL levels and reduce LDL cholesterol levels. Heart diseases and cholesterol levels are reduced if you include almonds in a diet plan which contains food from all groups. In fact, by including almonds in a high carb diet, the risk of heart disease was reduced up to 30 percent.
Almonds contain potassium. Potassium is a mineral that helps to open up arteries and veins. Therefore, it reduces the risk of coronary disease and helps to clear the cardiovascular system of cholesterol.
6. Helps to lose weight
One of the major health benefits of almonds is, it reduces weight. Monounsaturated fats present in almonds help you to lose weight by regulating blood sugar and cholesterol.
At first, the study group found that people using almonds in their weight loss program consumed more fat, but 25% of that fat was monounsaturated. Meanwhile, this fat clears the cardiovascular system of cholesterol. In the end, the other group, eating a carbohydrate-rich diet, consumed less fat –but only 5% of it was monounsaturated.
Also read: Health Benefits of amla | Indian gooseberry
7. Rich in magnesium
Almonds are a good source of magnesium, which is responsible for maintaining proper blood flow. Almonds having a high oxidant content ensures that they can effectively fight off cholesterol and heart disease. Moreover, magnesium is an important co-factor for hundreds of enzymatic systems in the body.
Almonds are useful in fighting off recurring or chronic diseases. As a result, magnesium contributes to blood pressure regulation, blood glucose control, muscular function, and many other systems. Researchers also suggest that optimal magnesium levels may play a role in the prevention of chronic illness.
8. Almonds help in high energy production
Riboflavin, manganese, and copper are the nutrients present in almonds that are efficient at producing energy. Manganese and copper help in the production of superoxide dismutase. Almonds fight against free radicals that are formed in the mitochondria.
9. Almonds help maintain bone and dental health
Phosphorous and magnesium are the two essential nutrients for the development and maintenance of healthy bones and teeth. Almonds help the body to absorb other nutrients too. Likewise, calcium from other dietary sources will be absorbed effectively.
Calcium and above two elements in sufficient amounts will ensure that your bones and teeth stay strong and healthy. Finally, you will be less likely to develop cavities, broken bones or teeth yellowing.
Also read: Unbeatable health benefits of beetroot
10. Almonds can benefit your intestinal health
You know regular consumption of almonds can benefit the production of helpful bacteria in the intestines. After consuming almonds regularly for a while, they collected stool samples. Bifidobacterium spp and Lactobacillus spp (1) increases.
The above bacteria are responsible for several health factors. Promoting growth can help in preventing dangerous intestinal diseases. And also promote the development of healthy tissues and metabolism.
11. Almonds are a great cognitive supporter
Almonds are one of the best brain food items. L-carnitine and riboflavin are the two nutrients that are very important in maintaining brain health are present in almond.
Almonds stimulate the production of Acetylcholine. Acetylcholine (2) is a neurotransmitter that is responsible for helping your neurons like ‘fire’ or communicates effectively. deficiency in Acetylcholine leads to “brain fog”.
Acetylcholine is also responsible for an individual’s memory. Another study reveals that consuming almonds for an extended period, rats had shown a greater memory recall.
12. Almonds can help prevent gallstones
According to one study that people who eat almonds regularly have a 25% lower chance of developing gallstones. The nutrients in the almonds bind to bile acids in the gut, which are helping to maintain a healthy diet.
Gallstones mean the hardened deposits of fluid. Gallstones form in your gall balder, which is just beneath your liver. Initially, they are formed when there is an excess of bile. Bile acids usually release into the small intestine. But when there is an excess amount, it sticks in the gall bladder and hardens. Also, gallstones are extremely painful to pass.