Almonds are considered a nutritional and beneficial health food. Also, they are all-time go-to snackable nuts. The rich, crunchy and yummy almonds are loaded with vitamins and nutrients. They are great for cooking and garnishing over your favourite desserts, a great example, kheer.
Adding almonds to your diet not only satiates your hunger but also a delight to your taste buds. There are so many health benefits of almonds that you won’t resist eating them every day. They have a high impact on your health. So, want to know about the health benefits of almonds?
Read on to know more about almonds and the benefits of almonds!
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Nutritional Value of Almonds
Almonds are like the powerhouse of nutrients. Doesn’t matter if they are eaten whole, chopped, sliced or as almond flour or butter, they are delicious and satiate your hunger. Almonds are a good source of fibre and have lower GI than other nuts.
So, if you are on a low carb diet, almonds are a great choice. Almonds contain a good amount of protein. It contains small amounts of all the essential and non-essential amino acids. Almonds are also rich in Vitamin E, Calcium and Iron, all of them are essential for our body.
Here is the nutritional information for 28g almonds (unsalted):
- Fat: 14.2g
- Calories: 164
- Carbohydrates: 6.1g
- Sodium: 0 mg
- Fibre: 3.5 g
- Sugars: 1.2g
- Protein: 6g
Almonds are deemed to become the next superfood because of their nutrient-rich status. They keep you full for hours, regulate your blood sugar and strengthen your bones. Read on to find out some of the shocking health benefits of almonds.
Also read: Low-Carb High-Protein Diet
Health Benefits of Almonds
Almonds make a healthy part of your diet and they have several benefits. Almonds are eaten in numerous forms, nutritious, portable and low carb. They can be converted into almond butter and almond milk as well. While almonds are nutritious and healthy, they contain a lot of calories as well and excess consumption of almonds can cause weight gain. Here are some science-backed health benefits of almonds:
1. Almonds may Help you Reduce Cholesterol
Almonds are rich in Vitamin E. Consuming almonds are proven to increase the levels of Vitamin E in your red blood cells which reduces the risk of having high cholesterol. They have unsaturated fat and this type of fat does not increase the risk of “bad” cholesterol or LDL. When eaten in moderation, almonds may improve the levels of cholesterol.
Also read: Good Vs Bad Cholesterol
2. Almonds may Regulate Blood Sugar Level
Studies have shown that eating almonds can regulate your blood sugar levels and stabilize them. Almonds contain magnesium and people who have type 2 diabetes have low magnesium levels and almonds may help fulfil that requirement. Almonds may offer a suitable dietary source for people who suffer from high blood sugar levels.
3. Almonds are Good for the Heart
Almonds may help improve your heart health as they are rich in antioxidants and having a good amount of antioxidants in your bloodstream may help reduce blood pressure and improve the flow of blood to various parts of the body. Almonds also contain magnesium, calcium, potassium, copper, manganese, Vitamin E and arginine which are all important for your heart health.
4. Almonds may Support Weight Loss
Almonds can be a great dietary option for people who are trying to lose weight loss. Almonds are packed with protein and fibre and lower levels of carbohydrates. This can help you stay full for hours so it may help you eat less by curbing your appetite.
Having almonds as a mid-morning snack can leave you feeling satiated for a while. However, almonds are also high in calories, so they should be eaten in moderation, considering your calorie consumption.
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5. Almonds may Prevent Cancer
Almonds have fibre present in it which may help detoxify the body. Consuming almonds aids in digestion making your food move through the digestive system freely and this may reduce the risk of developing colon cancer. Consuming almonds may lower the risk of breast cancer by acting as a protective factor because it contains Vitamin E and flavonoids that may regulate breast cancer.
6. Almonds may Promote Healthy Brain Function
Your mother must’ve forced you to eat almonds in childhood to boost your memory and guess what! It is true! Almonds are one of the most effective foods that promote healthy brain function due to the high content of riboflavin and L-carnitine in it. These two elements can prevent cognitive decline and support healthy neurological function. It may also reduce inflammatory processes in the brain especially in old age adults.
7. Almonds may Improve Skin Health
Almonds are great for your skin as they contain a flavonoid that nourishes your skin and has anti-ageing properties. If you suffer from flaky and dry skin, almonds can help as they provide healthy fats to help skin stay moisturised and supple. Almonds also contain Vitamin E and antioxidants which can fight free radicals and reduce inflammation, giving your skin a natural glow, keeping it young and nourished.
Also read: High Cholesterol In Women
Raw Almonds or Soaked Almonds?
As you know the health benefits of almonds, it’s time to discern how you should eat your almonds? Raw or soaked? Well, almonds can be consumed in many ways. Choosing between these two isn’t just a matter of taste but also a health concern as well. Soaked almonds have always been considered a healthier option and it is true!
The brown peel of the almonds contains tannin which can impede nutrient absorption. After the almonds are soaked, the skin can be peeled off conveniently. Peeling the skin may expose you to the nutrients easily. So, yes! Soaked almonds are the best way to get the most out of the almonds.
This was all about almonds and their benefits. Almonds can keep you overall healthy. They may help you regulate blood sugar levels, support weight loss, is great for the heart and can do wonders for your skin. They should be eaten in mode every day and every day to get the most out of it.
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