Nutritional Facts And 8 Health Benefits To Eat More Almonds

The Almonds

 

Health Benefits of Almonds

Almonds are good source of monosaturated healthy fats, fibers, vitamin E, calcium and magnesium. Almonds are well known for their antioxidant property. There are a number of studies to explore the health benefits of almonds. These studies prove that regular consumption of almonds can improve gut health, blood pressure, blood sugar and nourish skin.

Almonds are easy to consume. They can be consumed as raw. Some people prefer to soak them in water before eating. Whole almond milk, almond butter and almond flour are other ways to consume and enjoy almonds.

Health Benefits Of Almonds

1. Almonds For Skin Care

Skin wrinkling is a lifetime process. It is caused by intrinsic factors like menopause and extrinsic factors such as sun exposure, smoking and obesity etc. A number of studies have been conducted and are in process to know how we can slow down our aging. It is a billion-dollar industry which offers several cosmetic products to make you look young. Scientist are in search of specific diet or food which can slow down the aging process. Almonds are rich in fatty acids polyphenols, and other phytochemicals with antioxidant properties which make them good for skin care. 

The anti-oxidant property of almonds is also believed to protect the skin from UV radiation. In a study, almond consumption increased UV resistance in Asian women due to its anti-oxidant property. However, they also emphasised the use of topical skin care along with healthy diet.

 

2. Almonds For Gut Health

Early in vivo and in vitro studies established the prebiotic property of almonds. In a recent study, butyrate production was increased when almonds were consumed regularly. Butyrate is produced by “good” bacteria living in our intestine and helps in breakdown of dietary fiber. Almond consumption does not directly impact the composition microbiota but it somehow alters the microbiota functionality. 

3. Almonds For Blood Pressure And Cardiac Health

Almonds are good for overall cardiovascular health. Almonds are full of nutrients which can improve cardiac health. Vitamin E, proteins, healthy fatty acids (like Mono-unsaturated fatty acids (MUFAs) and Polyunsaturated fatty acids (PUFAs)), minerals (such as magnesium and potassium), and dietary fibers, all are present in almonds. 

There are two types of cholesterol namely low-density lipid cholesterol (LDL-C) and high-density lipid cholesterol (HDL-C). When the level of LDL-C is elevated and HDL-C is low, the condition is known as dyslipidemia. Dyslipidemia can be managed well by medicines however, life style changes including dietary modification can help in to prevent and manage dyslipidemia. Several clinical trials have shown that daily consumption of around 45 g of almonds can reduce LDL-C. regular consumption of almonds also help in maintaining or even increase in HDL-C levels.

In another study, consumption of almonds for >42.5 g/day or for >6 weeks showed a modest but significant reduction in diastolic blood pressure (BP).

 

4. Almonds For Weight Loss

Almonds for Weight Loss

Overweight and obesity is becoming a great concern now a days. It is mostly affecting the industrial countries such as United Kingdom, Australia, and the United States. There is more energy intake than the energy expenditure. There are several strategies for weight loss. One of them is diet control. Studies show that almond enriched diet and nut free diet are helpful in weight loss. However, almond enriched diet also provides better cardiovascular benefits.

Frequent snaking with unhealthy food is also responsible for weight gain. Almonds are high in protein and fiber. Both protein and fiber can help in appetite control and hunger.

5. Almonds For Sugar Control

Now a days the number of diabetes cases are increasing day-by-day. A large percentage of population is either diabetic or pre diabetic. Almonds can be a healthy snack choice. Almonds have shown to decrease glycosylated hemoglobin (HbA1c) and also has improve dylipidemia by reducing low density lipids. As a result, almonds can be a good choice of healthy snacks for young adults who are at risk of diabetes.

6. Almonds For Memory

Our diet plays an important role in protecting our brain from age-related memory dysfunction and other neurodegenerative diseases. Tocopherol, folate, mono- and poly-unsaturated fatty acids, and polyphenols found in almonds can prevent or delay the onset of age-related cognitive dysfunction.

7. Almonds For Eyes

Almonds are source of vitamin E and zinc. α-Tocopherol is considered as most active antioxidant form of Vitamin E. it protects our retina from the free radicals. Zinc is also important in protecting retina. Zinc is also required for optimal metabolism of eye. The role of zinc is to scavenge superoxide radicals and protect retinal cells.

8. Almonds For Bone Health

Healthy life style including exercise and nutritious diet both are necessary for the development of strong bones. You can get good amount of calcium, magnesium, zinc and vitamin K from almonds. These minerals and vitamin K along with Vitamin D are essential for healthy bone growth.

Nutritional value of 100 g of dry roasted almonds with added salt: Source 

 

• Water 2.2 g
• Energy (Atwater General Factors) 667 kcal
• Nitrogen 3.94 g
• Protein 20.4 g
• Total lipid (fat) 57.8 g
• Total fat (NLEA) 53.4 g
• Carbohydrates by difference 16.2  g
• Fiber, total dietary 11 g
• Sucrose 4.17  g
• Calcium, Ca 273 mg
• Iron, Fe 3.17 mg
• Magnesium, Mg 258 mg
• Phosphorus, P 456 mg
• Potassium, K 684 mg
• Sodium, Na 256 mg
• Zinc, Zn 2.8 mg
• Copper, Cu 0.87 mg
• Manganese, Mn 2.02 mg
• Thiamin 0.079 mg
• Riboflavin 1.57 mg
• Niacin 3.1 mg
• Pantothenic acid 0.237 mg
• Vitamin B-6 0.075 mg
• Folate, total 35 µg
• Choline, total 60.8 mg
• Vitamin A, RAE 2 µg
• Vitamin E (alpha-tocopherol) 19 mg
• Fatty acids, total saturated 4.56 g
• Fatty acids, total monounsaturated 34.2 g
• Fatty acids, total polyunsaturated 14.5 g
• Fatty acids, total trans 0.032 g

Take Precautions

Almonds are healthy snacks option for those who want to lose weight. Almonds are filled with minerals, vitamins and fatty acids too. However, some people may be allergic to nuts, especially almonds, so they need to be cautious. Almonds can also cause nausea and diarrhoea or upset the stomach. Chew them thoroughly before swallowing to avoid chocking. Avoid salted almonds and consume raw form if you have hypertension. Consult you physician or nutritionist before adding them into your diet.

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