Almonds' Nutritious Value
About 28 grams, or 23 almonds, in a handful provide:
- Approximately 164 calories
- 6g of protein
- 6g of carbohydrates
- 3.5g of fiber
- 14g of fat, primarily monounsaturated fats that are good for you
- 37% of the daily value (DV) of vitamin E
- 20% DV for magnesium
- Calcium: 8% DV
- 6% DV for iron
- 13% DV for phosphorus
Almonds are also a great source of plant components that combat oxidative stress, flavonoids, and antioxidants.
The Health Advantages of Almonds
Antioxidants abound in almonds
Antioxidants aid in preventing oxidative stress, which can harm cell molecules and play a role in aging, inflammation, and illnesses like cancer.
The brown layer of almonds’ skin contains the majority of their potent antioxidants.
Almonds that have had their skin removed, or blanched, therefore have a lower antioxidant capability. This implies that they might not have the same anti-inflammatory effects.
According to a 2022 review of 16 clinical trials with more than 800 participants, consuming up to 60 g (2.25 oz) of almonds daily decreased two distinct indicators of inflammation in the body.
These results corroborate those of another study that demonstrated that consuming 2 ounces (56 grams) of almonds per day for 12 weeks decreased inflammatory markers in a sample of more than 200 people aged 16 to 25.
Vitamin E is abundant in almonds.
The family of fat-soluble antioxidants that includes vitamin E.
Your body’s cell membranes contain these antioxidants, which shield your cells from oxidative harm.
One of the top foods in the world for vitamin E is almonds. 48% of the DV is provided by just 1 oz.
Higher vitamin E intake has been associated in several studies with decreased incidences of Alzheimer’s disease, cancer, and heart disease. Nevertheless, additional study is required to completely validate these advantages.
Additionally, magnesium lowers blood pressure
Almonds include magnesium, which may potentially help decrease blood pressure. One of the main causes of heart attacks, strokes, and renal failure is high blood pressure. High blood pressure is closely associated with magnesium shortage.
According to a number of meta-analyses, magnesium supplements can dramatically reduce blood pressure in both those with and without high blood pressure as well as those who already have a chronic illness.
You can achieve the daily magnesium intake need by include one to two servings of almonds in your diet, which could benefit your health.
Almonds have the ability to reduce cholesterol
One well-known risk factor for heart disease is having high blood levels of low-density lipoproteins (LDLs), commonly referred to as “bad” cholesterol. LDL levels can be significantly impacted by your diet. Almonds may help reduce LDL, according to some research.
A diet that included 20% of calories from almonds reduced LDL cholesterol levels by an average of 9.7 milligrams per deciliter (mg/dL) in a 6-week research involving 107 participants who were at high risk of cardiovascular disease. Eating 1.5 oz (42 g) of almonds daily reduced LDL cholesterol by 5.3 mg/dL while preserving high-density lipoproteins (HDLs), or “good” cholesterol, according to another study. Additionally, participants lost abdominal fat.
Eating almonds makes you feel less hungry
Almonds are rich in fiber and protein. It is well recognized that fiber and protein both contribute to feelings of fullness. You can avoid overeating by doing this.
A daily 1.5-oz (43-g) portion of almonds dramatically decreased hunger and the desire to eat, according to a 4-week study involving 137 individuals. Nuts have been shown in numerous additional studies to reduce hunger.
Different Almond Variety
Almonds come in a variety of forms, including:
- Sweet Almonds – Edible and widely used.
- Bitter almonds are used to extract oil and for medical purposes.
- Mamra almonds are the most nutrient-dense and are frequently found in Afghanistan and Iran.
- Because they are widely grown, California almonds are well-liked all around the world.
Methods for Eating Almonds
- For improved digestion, eat fresh or soaked overnight.
- Add to yogurt, smoothies, or cereal for morning.
- Use in desserts such as ladoos, kheer, and almond halwa.
- Make almond butter as a nutritious peanut butter substitute.
- Use almond milk instead of dairy products.
- Add chopped almonds to sweets, pastries, and salads.
Precautions
- Due to their high calorie content, almonds can cause weight gain if consumed in excess.
- Almond allergies can occur in certain persons.
- Bitter almonds should not be eaten raw because they contain cyanide compounds, which are poisons.
Concluding remarks
In addition to being a delicious snack, almonds are a superfood that is high in protein, good fats, vitamins, and minerals. Eating almonds on a regular basis helps strengthen the heart, improve brain function, and encourage strong bones and radiant skin.