HEALTH BENEFITS OF ALMONDS
Almonds are packed with vitamins, minerals, protein, and fiber, and are associated with a number of health benefits. Just a handful of almonds — approximately 1 ounce — contain one-eighth of our daily protein needs.
Almonds may be eaten on their own, raw, or toasted; they are available sliced, flaked, slivered, as flour, oil, butter, or almond milk.
Benefits of almonds
There are a number of potential health benefits associated with almonds.
1) Almonds and cholesterol
A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels in the plasma and red blood cells, and also lowers cholesterol levels.
2) Almonds and cancer risk
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Almonds could potentially reduce cancer risk.
A study, published in 2015 in Gynecologic and Obstetric Investigation, looked at nut consumption and cancer risk.
They found that individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times.
3) Almonds and heart disease
Almonds are often associated with improved levels of blood lipids and being good for the heart.
There is some evidence indicating that including almonds in your diet may help ward off heart disease.
4) Almonds and vitamin E
Almonds contain relatively high levels of vitamin E, an antioxidant. In fact, they are one of the best natural sources of vitamin E, providing 37 percent of the recommended daily intake in just 1 ounce. Vitamin E helps protect cells from oxidative damage.
Also, higher vitamin E intake has been tentatively associated with a reduced risk of certain diseases, such as Alzheimer's, some cancers, and heart disease.
5) Almonds and blood sugar
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Almonds contain relatively high levels of magnesium. There is evidence that almonds may help keep blood sugar under control.
This ability is thought to be due to their high levels of magnesium-containing almost half the daily recommended amount in just 2 ounces of almonds.
6) Almonds help manage weight
Because almonds are lower in carbohydrates and high in protein and fiber, they can help people feel fuller for longer; this has the potential to reduce the number of calories taken overall.
There have been numerous studies on almonds and a variety of nuts that demonstrate their ability to keep people feeling full.
BOTTOM LINE
Almonds are a easy portable snack and it contains lots of healthy fats, fiber, protein, magnesium, and vitamin E.The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels.
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Incorporate them into meals like almond butter, or an almond chocolate cake, almond milk, almond granola bar, or use it as an add-in in salads and other dishes. All things considered, almonds are as close to perfect as a food can get.
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