9 Evidence-Based Health Benefits of Almonds

 9 Evidence-Based Health Benefits of Almonds

Almonds are among the world’s most well liked tree nuts.

They are highly nutritious and rich in fitness fats, antioxidants, vitamins and minerals.

Here are 9 health benefits of almonds.

1. Almonds Deliver a Massive Amount of Nutrients

Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree.

They are native to the Middle East, but the US is now the world’s largest create .

The almonds you can buy in stores usually have the shell delete , revealing the edible nut inside. They are sold either raw or roasted.

They are as well as used to crate almond milk, oil, butter, flour or paste — as well as known as marzipan. Almonds boast an grand nutrient profile. A 1-ounce (28-gram) helping of almonds contains :

• Fiber: 3.5 grams
• Protein: 6 grams
• Fat: 14 grams (9 of which are monounsaturated)
• Vitamin E: 37% of the RDI
• Manganese: 32% of the RDI
• Magnesium: 20% of the RDI
• They also contain a decent amount of copper,
  vitamin B2 (riboflavin) and phosphorus.

This is all from a small handful, and that supplies only 161 calories and 2.5 grams of digestible carbohydrates.

It is for most to note that your body does not absorb 10–15% of their calories because some of the fat is inaccessible to digestive enzymes .

Almonds are as well as high in phytic acid, a substance that binds certain minerals and stop them from being absorbed.

2. Almonds Are Loaded With Antioxidants

Almonds are a fantastic source of antioxidants.

Antioxidants support protect against oxidative stress, and that can damage molecules in your cells and contribute to inflammation, aging and diseases like cancer .

The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin .

For this reason, blanched almonds — those with skin delete — are not the best selected from a fitness perspective.

A clinical trial in 60 male smokers found that about 3 ounces (84 grams) of almonds per day abate oxidative stress biomarkers by 23–34% over a four-week period .

These findings support those of another study and that found that eating almonds with main meals reduced some markers of oxidative damage .

3. Almonds Are High in Vitamin E

Vitamin E is a family of fat-soluble antioxidants.

These antioxidants tend to build up in cell membranes in your body, defend your cells from oxidative damage.

Almonds are among the world’s best sources of vitamin E, with just 1 ounce supply 37% of the RDI . Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease

4. Almonds Can Assist With Blood Sugar Control

Nuts are low in carbs but high in fitness fats, protein and fiber.

This makes them a perfect selected for public with diabetes.

Another boon of almonds is their remarkably high amount of magnesium.

Magnesium is a mineral include in more than 300 bodily processes, including blood sugar control . The current RDI for magnesium is 310–420 mg. 2 ounces of almonds supply almost half that amount — 150 mg of this for most mineral . Interestingly, 25–38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and better insulin function .

5. Magnesium Also Benefits Blood Pressure Levels

The magnesium in almonds may also support lower blood pressure levels.

High blood pressure is one of the leading drivers of heart attacks, strokes and kidney failure.

A want in magnesium is strongly linked to high blood pressure regardless of whether you are overweight .

Studies show that correcting a magnesium deficiency can lead to major decline in blood pressure .

If you do not meet the dietary suggests for magnesium, adding almonds to your diet could have a huge impact.

6. Almonds Can Lower Cholesterol Levels

High levels of LDL lipoproteins in your blood — as well as known as “bad” cholesterol — is a well-known risk factor for heart disease.

Your diet can have great effects on LDL levels. Some studies have shown almonds to finally lower LDL.

A 16-week study in 65 public with prediabetes found that a diet supply 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL .

other study found that eating 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while keep up “good” HDL cholesterol. Participants as well as lost belly fat .

7. Almonds Prevent Harmful Oxidation of LDL Cholesterol

Almonds do more than just lower LDL levels in your blood.

They as well as protect LDL from oxidation, and that is a crucial step in the growth of heart disease.

Almond skin is rich in polyphenol antioxidants, and that prevent oxidation of cholesterol in test-tubes and animal studies . The effect may be even stronger when combined with other antioxidants such as vitamin E. One human study showed that snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14% .

8. Eating Almonds Reduces Hunger, Lowering Your Overall Calorie Intake

Almonds are low in carbs and high in protein and fiber.

Both protein and fiber are known to increase feelings of fullness. This can support you eat fewer calories .

One four-week study in 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly abate hunger and the desire to eat .

9. Almonds May Be Effective For Weight Loss

Nuts contain several nutrients that your body struggles to break down and digest.

Your body does not absorb all over 10–15% of the calories in nuts. Additionally, some evidence advice that eating nuts can boost metabolism slightly .

Due to their satiating effects , nuts are a great addition to an effective weight loss diet. Quality human research supports this. In one study, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with system carbohydrates .

Another study in 100 overweight women found that those consuming almonds lost more weight than those on a nut-free diet. They as well as showed better in waist circumference and other fitness markers .