TAGS: NUTRITION | BENEFITS | DIET | RISKS | ALMONDS |NUTS
The nutritional and health benefits of almonds are numerous which is the reason it is so much loved globally. Doctors and otheríazd yv1rcvq health practitioners recommend eating of almond nuts often.
Almonds (Prunus dulcis) are a type of drupe nut. They are covered with shells, which means that they must be shelled before they can be consumed. They are sold globally as shelled nuts. Almonds are believed to be the oldest widely consumed nuts and probably the most beloved food of mankind in the world. Over 80% of the world’s almond production takes place in California which happens to be the only place almonds are produced in commercial quantities.
Almonds are great snacks and better alternatives to biscuits, bread, and popcorn as it is filled with nutritional, medicinal, and healthy ingredients.
They contain monounsaturated fatty acids, dietary fiber, antioxidants, vitamins and other important minerals needed by the body.
They are high in calories; they give energy and help to reduce hunger, their high calories content help one to lose weight. A handful of almonds make one feel satisfied and drive away hunger. This helps one to avoid eating too much or unnecessarily.
Nutritional Benefits of Almond Nuts
Almonds are a nutritious and delicious snack food. They contain many vitamins and minerals, including vitamin E, B1, B6, B12 and vitamin K.
They are good sources of protein, fats, fiber, vitamins and minerals. A research on almonds nutrition data published by the United States Department of Agriculture shows that an ounce (approximately 28 grams) of almonds provides about:
- 161 calories
- 6.1 grams carbohydrates
- 5.9 grams protein
- 13.8 grams fat
- 3.4 grams fiber
- 7.3 milligrams vit E (37 percent DV)
- 0.6 milligram manganese (32 percent DV)
- 57 milligrams magnesium (19 percent DV)
- 0.3 milligram riboflavin (17 percent DV)
- 136 milligrams phosphorus (14 percent DV)
- 0.3 milligram copper (14 percent DV)
- 73.9 milligrams calcium (7 percent DV)
- 1 milligram iron (6 percent DV)
- 197 milligrams potassium (6 percent DV)
- 0.9 milligram zinc (6 percent DV)
- 0.9 milligram niacin (5 percent DV)
Almonds have also been found to contain folate, selenium, choline, thiamine, pantothenic acid and various important vitamins and minerals needed by the body.
Health Benefits of Almonds.
Almonds are a very nutritious nut, packed with vitamins and minerals. They also contain protein, fiber and other essential nutrients. Almonds are a perfect snack for anyone who needs to increase their daily protein intake. Here are some of the health benefits of almonds;
1. Helps the Brain to Function Well.
Its contents of riboflavin and L-carnitine help to prevent cognitive decline and promotes neurological activities. Individuals, especially old people are advised to eat almonds often to avoid brain dysfunctions such as dementia and Alzheimer’s disease. Almonds help both young and old to improve memory and fight against cognitive dysfunctions, especially one emanating as a result of old age and improper diet.
2. Helps in Weight Loss
Almonds are great snacks for both young and old. It helps you to avoid overeating and live a healthy lifestyle. Despite its relative high amount of calories and fats, it helps you to loose considerate amount of weight. It ensures you don’t crave for food all the time and provides you with the necessary energy for your activities. It also helps to stabilize your blood sugar than low-fat meals.
The also help you to lose belly fat. Studies shows that those who consume almonds daily are less likely to over consume carbohydrates. This ensures that you will have less dangerous visceral fat which could lead to diseases.
3. Almond Helps to Prevent Heart Diseases and Heart Attacks
One of the most important health benefits of almonds is the prevention of heart attacks and diseases associated with the heart. The vitamin E content of almonds acts and the antioxidant flavonoids it supplies helps to improve artery health and decrease inflammation. Its vitamin E content helps to reduce oxidative damage.
It contains certain nutrients such as magnesium, copper, calcium, potassium, argine and manganese which are important nutrients to heart health.
Almonds help to lower LDL cholesterol which is considered to be bad to the body. The good news is that the consumption of almonds does not affect the amount of HDL (High Density Lipoproteins) considered to be good fats in the body.
The three biggest risk factors which include obesity, bad cholesterol and high blood pressure that are associated with heart attacks and stroke are prevented by consumption of almonds.
4. Helps to Prevent Diabetes
Frequent consumption of almonds helps to control blood sugar levels. It helps to reduce blood sugar level. Almond contributes to better glycemic control. Replacing carbohydrates in your diet with almonds can help you reduce fasting blood sugar in your body.
The rich supply of MUFAs (Monounsaturated Fatty Acids) helps to slow down the release of sugar into the bloodstream. Consumption of almonds helps to prevent insulin resistance by the body which could lead to diabetes.
5. Helps to Maintain Skin Health and Prevent Skin Cancer.
The vitamin E content of almonds, together with other antioxidants helps to nourish the skin and serve as a good anti-aging property.
Almonds also contain compounds that help to prevent skin cancer. These compounds include catechin, epicatechin, flavonol antioxidants such as quercetin, kaempferol and isorhamnetin. Almond’ healthy fats keeps the body hydrated, enable wounds to heal faster and improve blood circulation.
6. Almond Enhances Digestion.
Almond contains molecules that help to produce alkaline. This helps to regulate the body pH by lowering the acid in the body, ensuring that food is properly digested. Almonds contain prebiotic components that aid digestion, detoxification and promotes the growth of healthy bacteria (microflora) within the body.
7. Helps To Build the Teeth and Bone
Almond contains minerals elements such as magnesium, calcium and phosphorus that help to build and maintain strong bones and teeth. Almonds also help to fight cavities, bone fractures and osteoporosis.
Risks Associated with Almond Nuts.
Just like every other nuts, almond nuts can be allergic to some people. If you fall into this category, avoid eating it.
Even if you are not allergic to almonds, excess of it may pose some risk. Excessive intake of almonds can lead to increase in vit. E in the body, increase weight gain due to its high cholesterol content, and may lead to gastrointestinal problems.
Eating raw unprocessed almonds can be dangerous as they are infested with bacteria such as E. coli and Salmonella which are mostly present in unprocessed food and vegetables.
Generally, we can see that almond is a good seed we should consume often to maintain a good health.
If you’re looking for a snack that has no added sugar and will fuel your body for hours without upsetting blood sugar levels or causing cravings for unhealthy snacks, almonds are the perfect choice — especially if you’re trying to lose weight. They’re filling without packing on extra calories because they contain so few calories per serving. And they taste great!
Stay healthy, stay wealthy, stay safe.
Originally posted 2022-04-03 21:32:49.
2 thoughts on “NUTRITIONAL AND HEALTH BENEFITS OF ALMONDS”
Good! You are right.
I hope you eat Almonds often?