A number of important health benefits of Almonds eating is available, possibly including the potential ability to protect heart health, thanks to the high concentration of beneficial monounsaturated fats.
Almonds are the powerhouse of nutrients. Packed with protein, vitamins, minerals, mono-unsaturated fatty acids, and fibers, almonds are recognized as a superfood with a variety of nutritional benefits.
Almonds belong to the same family as cherries and peaches.
From reducing the wrinkles in the skin to its provisions for a healthy heart, almonds are popular around the world.
1. Almonds are Rich in Antioxidants
Almonds are a great source of antioxidants. These are substances that protect the cells of the body from the harmful effects of free radicals (1 ).
Free radicals cause oxidative stress which in turn may lead to the development of chronic diseases such as cardiovascular diseases, cataracts, and diabetes. The antioxidants present in almonds help in reducing the risk of such diseases.
A study that was first published in the 90s by the National Academy of Science, USA brought out the benefits of antioxidants against degenerative diseases (2 ). About 31 phenolic compounds have been found in 3 different types of almonds (3 ).
To enjoy the maximum benefit of almond’s antioxidant properties, make sure to consume them with their skin. An article published in the ‘Journal of Science’ by the authors at CSIC, Madrid, Spain, brought to focus the rich composition of almond skin (4 ). It has flavonols, hydroxybenzoic acids, and aldehydes.
Smoking causes oxidative stress leading to lung damage. Consuming almonds have proven to be beneficial in reducing this injury. A clinical trial involving 60 male-smokers who consumed 84 grams of almonds over 4 weeks, reduced the damage caused, by 23% to 34% (5 ).
2. Almonds are High in Vitamin E
Almonds are among the best sources of vitamin E, with special antioxidant properties. Many studies have suggested that vitamin E may reduce the incidence of coronary heart diseases (6, 7).
It has been found to help reduce cognitive decline among the aging population. A study that observed 2889 subjects in the age group of 65 to 102, noted reduced cognitive decline with the supplementation of vitamin E foods (8 ).
Increased consumption of vitamin E has also been found to reduce the risk of colon cancer (9 ).
A serving of almonds, which is about 23 almonds (an ounce or a handful) offers 37% of the daily recommended dietary intake of vitamin E (10 ).
3. Almonds Help Lower Blood Sugar
Almonds are ideal for diabetics since it is low in carbs but high in healthy fats and proteins. Almonds have high fiber content which is needed for good digestion.
Magnesium found in almonds is beneficial for people suffering from type 2 diabetes. Around 25 to 38% of people with diabetes are found to be deficient in magnesium. Ingestion of this superfood may help combat the problem.
4. Almonds add Benefits to Blood Pressure Levels
Increased blood pressure is among the leading causes of heart attack, stroke, and kidney failure. A low level of magnesium in the body is associated with high blood pressure even if you are not overweight (15 ).
The high amount of antioxidants and magnesium present in almonds have shown to be effective in decreasing blood pressure.
This helps reduce blood pressure by preventing the blood vessels from constricting. A phenomenon that improves free blood flow (16 ). Researchers have stated through their studies that taking 368 mg of magnesium in the form of foods or supplements can reduce both the systolic and diastolic pressure by quite a margin (17 ).
Even though the habitual magnesium supplementation will positively affec
5. Almonds Reduce Cholesterol Levels
Almonds have been found to reduce ‘bad’ cholesterol in the blood while supporting the maintenance of ‘good’ cholesterol. This is important for lowering the risk of heart diseases.
A 2015 investigation was conducted by ‘The Pennsylvania State University’, USA, to examine the effects of almond consumption on bad cholesterol (18 ). The study was for a period of 12 weeks with 48 subjects who had high levels of bad cholesterol otherwise known as low-density lipoprotein.
They consumed 42 grams (1.5 ounces) of almonds daily. It was observed that almonds reduced LDL(bad) cholesterol and maintained HDL (good) cholesterol.
6. Almonds Decrease the Oxidation of LDL Cholesterol
Almonds not only reduce bad cholesterol in the blood but also lowers its oxidation which in turn slows down the development of heart disease.
A trial was undertaken by St. Michael’s Hospital, Toronto, Canada, to evaluate dose-response of almonds on the risk factors of coronary heart disease (20 ).
The 27 men and women who were hyperlipidemic (had high levels of cholesterol), were chosen for the study.
Three kinds of supplements were provided to them for snacking. One consisted of almonds only, the other one had almonds and muffins and the last snacked only on muffins.
After one-month, the almond snacking group showed a significant reduction in the level of bad cholesterol as well as the levels of oxidized cholesterol.
It was nearly 14 percent. This study clearly concluded that snacking on almonds significantly reduced the risk factors associated with coronary heart diseases.
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