Almond is a natural food which is famous for its deliciousness, versatile and rich in vitamins and nutrients. They have a bigger shape than peanuts and other types of beans. The nutrient content of almonds provides myriad benefits to maintain your overall health and beauty.
Although they have a naming of the nuts, yet almonds are not the family of legumes, and most people have no idea about this. They are the seeds within the fruit of an almond tree. Almonds separate into two types of processed, based on how to cultivate the seeds and distinguished by the taste, bitter and sweet.
The sweet ones consumed directly or edible, while the other ones used as the primary ingredients of almond oil manufacturing. Either the sweet or the bitter almonds are easily available in the market. Almonds edible as is without additional processing, or soaked for one night and eaten the next day. The consumption of almonds as a daily diet provides numerous health benefits since they loaded with tons of nutrients.
Is Almond Good for You
In each 1 ounce or 28 grams or small handful, they contain:
- Vitamin E » 37% of the RDA.
- High quality protein » 6 grams.
- Magnesium » 32% of RDA.
- Manganese » 20% of RDA.
- Fiber » 3.5 grams.
- Healthy fats » 14 grams which 9 are monounsaturated.
- Vitamin B2 (Riboflavin).
- Decent amount of copper and iron.
- Phosphorus, potassium and calcium.
- Essential amino acids, zinc and protein.
- Carbohydrate and Antioxidants.
Out of 1 ounce or 28 grams from almonds provide 161 calories and 2.5 grams of digestible carbohydrates, also 10-15% of calories from almonds cannot be absorbed by the body, as the fat is hard to break down and access. The high content of phytic acid in almonds also prevent certain minerals to be absorbed due to its binding nature.
Therefore, the iron, zinc and calcium that you obtain from almonds will be reduced by a certain amount. However, due to the high contents of monounsaturated fats and calories in almonds, it is advised that ones do not consume in the excess amount.
Top 10 Health Benefits of Almonds
Here are the reasons why are almonds good for you that you may obtain,
Maintain Healthy Heart
Weight Loss Booster
Maintain Healthy Skin
Hair Problems Remedy
Make Stronger Bones
Reduce Bad Cholesterol
Keeps the Healthy Brain
Birth Defect Prevention
Almonds consumption on a regular basis provides health benefits in controlling blood sugar and help to prevent complications of diabetes. The processing and absorption of glucose in the blood would be more efficient with the help of vitamins, fiber, healthy fats and some minerals that come from almonds.
Research shows that almonds are very useful in controlling sugar spikes after a big meal, thereby reducing the risk of developing diabetes. In addition, almonds also help to control the type 2 diabetes in men and postmenopausal women.
Just by eating one ounce of almonds before a big meal, you already help yourself to get the health benefits of almonds in maintaining a healthy blood sugar level.
The healthy heart is strongly influenced by the movement of blood flow and oxygen as well as nutrients throughout the body. The magnesium content in almonds helps to improve the activity of blood circulation in the body, thereby contributing to the improvement of a healthy health condition. In other words, magnesium promotes the prevention of heart attack and helps to control the blood pressure.
In addition to magnesium, the monounsaturated fats in almonds are at a high level which known to be very healthy for the heart. They also act as antioxidants that come from vitamin E, which works by reducing inflammation due to damaged arteries.
Eat a handful of almonds, included in your daily diet, eaten directly, as a mixture of soup or a snack, and feel the health benefits of almonds for your heart.
Nutrient density possessed by almonds, such as fiber, protein and monounsaturated fats able to make you feel nourished and satiety, which is why you have less appetite and eat as required. In addition, if you have sugar cravings as well, almonds can help to stop it, since almonds contain vitamin B and zinc.
Within the period of four weeks, try to eat 1.5 ounces of almonds in your daily diet.
You will notice that your weight does not gain significantly. However if you are performing weight loss program or maintain ideal body weight, simply serve almonds as much as 1 ounce or 23 almonds. In case you do not like raw almonds, you can also drink plain almond milk to lose weight.
You are certainly aware that one of the causes of healthy skin is inadequate nutrition and vitamin E that prevents skin from the dryness. Vitamin E can be found in almonds in a large amount, make it interesting as the right ingredients to promote the healthy skin.
Apply almond oil to keep your skin elasticity, reduce the damage caused by sun exposure and encourage healthy skin from the inside. Despite packaged in the form of oil, almond oil does not result in the greasy effect on the skin and do not clog the pores of your skin. As it has anti-aging properties, almond oil is very effective to prevent wrinkles, age spots and fine lines due to aging.
Almonds which have many nutrients such as vitamin E, copper, manganese, essential fatty acids and biotin are known to be friendly to resolve various hair problems. Even the zinc contained in almonds helps encourage the growth of new cells, due to lack of zinc in the body contributes to the thinning and hair loss.
Almonds contain a lot of fiber which helps the digestive process in the body; thus, it may save you from constipation if consumed on a regular basis. Fiber contributes in encouraging the foods throughout the digestive system easily which in turn helps prevent constipation. If your digestion is healthy, every health issues may resolve easily, including severe diseases such as colon cancer.
As written above, the extraordinary contents of almonds are calcium and phosphorus. The two types of these nutrients play a significant role in maintaining healthy and strong bones. Besides manganese, potassium and magnesium also help in promoting the healthy bone and prevent osteoporosis. Almond oil also helps in making baby bones stronger if it applied and gently massaged regularly.
Almonds are known to be rich in polyunsaturated and monounsaturated fats. Both of these fats help in increasing good cholesterol (HDL) and lowers bad cholesterol levels. Just by eating on a regular basis, almonds contribute in reducing 15% of the bad cholesterol (LDL) levels. Every 1 gram of almond consumption each day, the LDL decreased by around 1%.
The rich content of vitamin E in almonds, become one of the essential elements of foods for your brain. Works by preventing cognitive decline, maintain memory function and increase alertness. The zinc content and various healthy minerals of almonds are able to protect the brain cells from the damaging effects of free radicals.
The vitamin B6 from almonds stimulates the metabolism of proteins that are useful for the improvement of brain cells. Moreover, the phenylalanine contained in almonds keep you away from Parkinson’s disease, which becomes a scourge for everyone.
Phenylalanine encourages the increased production of brain chemicals such as dopamine and adrenaline. Both of these chemicals have a significant role in maintaining memory and attention that are useful to solve any of your problems.
If you are pregnant, almonds can be a good ally for the growth of your baby. High folic acid content of almonds, increase the growth of healthy cells that are essential for healthy fetus growth. Do not forget to include almonds in your daily diet to prevent birth defects of your baby.
The Risk of Almonds
Almonds provide a myriad of benefits, yet one should also consider the possible risks of allergies that may arise. Avoid all foods that contain almonds, if you have almonds allergies. You may discover an allergic reaction with a variety of symptoms, from oral allergy syndrome, indigestion, respiratory issues and etc.However, if you don’t experience an allergic reaction toward almonds, you may get lots of the goodness of almonds as a source of nutrients for the body. Almonds can be served as a healthy snack, baked or as a complement to the main meal. Almonds can also be processed into flour, milk, and healthy oils.
Always keep in mind that almonds also contain oxalates which are not allowed to people with kidney and gall, in addition to, the use of almonds also limited to no more than 1 ounce per day to prevent disruption of the body’s metabolic balance.