18 Almonds Health Benefits: Eat 20 Almonds Every Day
Almond health benefits include preventing heart attack and heart diseases, improving bone health, strengthening the immune system, enhancing the skin, reducing inflammation, increasing energy production and preventing cancer. Other benefits include supporting healthy pregnancy, promoting weight loss, help control blood sugar levels, prevent constipation, improves brain health and supply the body with antioxidants.
What is Almond?
Almonds have long been prized as one of the humankind’s most favorite tree nuts. They were popular before in ancient Egyptian diets and Indian populations. Ancient Indian Ayurvedic practitioners even believed that almonds had the capability to boost brain capacity, longevity, and intellectual ability.
At present day, the nutritional value and health benefits of almonds are praised worldwide, and they are used in a number of different ways: eaten in their raw state as a snack; as the main ingredient in almond butter, almond flour or almond milk; and even in numerous fragrances and body lotions.
Almonds are the seeds of fruits harvested from the almond tree, and they are innate to India, the Middle East, and North Africa. The taste of almonds varies, from bitter to sweet and both can be found in the market easily. They are highly nutritional and a great source of calcium, vitamin E, magnesium, phosphorus, and iron.
Almonds also pack other minerals, such as selenium, zinc, niacin, and copper. When compared to all the other nuts, almonds are denser in beneficial components and nutrients.
So, what happens if you eat almonds every day? Read on to find out about the incredible health benefits of consuming a handful of these nuts on the regular.
Why 25 Almonds?
For the purposes of our analysis, we chose 25 almonds as a daily recommendation because it adds up to about an ounce. In one ounce of almonds you will get 163 calories (the accepted amount, though there is some evidence that it may be closer to 129 calories), 5 grams of protein, 12 grams of mostly unsaturated fat, 3 grams of fiber, and less than one gram of sugar.
One ounce of almonds can be a satisfying and nutritious snack or a smart addition to breakfast oatmeal, lunch salad, or dinner casserole.
1. Improve Digestive Health
One of the newer pieces of understanding about the health benefit of almonds relates to digestive health. Eating 25 almonds every day has been shown to produce significant changes in the gut microbiota. Healthy intestinal bacteria, like lactic acid and bifidobacterial, serve to maintain a strong intestinal barrier that keeps the bad bacteria out.
Bad bacteria that crosses the intestinal barrier tends to cause chronic inflammation that is linked to all sorts of ailments, including type 2 diabetes, heart disease, mental health problems, asthma and chronic sinus infections, skin problems, Parkinson’s disease, and even cancer. It’s shocking to realize how many bodily ills originate in the gut.
2. Feel Full Longer
The nutritional package delivered by one ounce of almonds is perfect to fulfill a snack craving and prevent overeating later. The protein, fiber, and fat work together to keep you feeling full and satisfied, while the diverse profile of vitamins and minerals gives your body what it needs to perform optimally. The biggest hurdle in maintaining a healthy caloric intake each day is eating foods that actually keep you feeling satisfied, or else a binge is sure to occur at some point.
One great tip for improving your satiety from eating almonds is to chew them longer. A 2009 study in the American Journal of Clinical Nutrition found that thorough chewing broke down the cell walls of almonds in such a way that the nutrients were better absorbed.
3. Achieve Your RDA for Riboflavin and Vitamin E
Riboflavin is a critical nutrient that is thought to help prevent all kinds of physical troubles, including migraines, acne, muscle cramps, carpal tunnel syndrome, cervical cancer, and some blood disorders.
Eating 25 almonds per day will net you about 1/5 of your recommended daily allowance. (Get the rest from foods like steak, pork, eggs, avocado, milk, and spinach.) Vitamin E is an antioxidant that can improve heart health and support the immune system, not to mention the smooth skin and shiny hair you’ll get. One ounce of almonds offers almost half of your RDA for vitamin E.
Other great sources of vitamin E include seafood, fruit (kiwi, mango, blackberry, apricot, and avocado) and veggies like broccoli, red sweet pepper, spinach, and asparagus.
4. Helps Control Blood Sugar Levels
Almonds are low in carbs, but rich in fiber, protein, and healthy fats. This makes them an ideal option for diabetics. Magnesium is a mineral involved in over 300 bodily functions, which includes blood sugar control. The recommended daily intake of magnesium is 310 to 420 milligrams. Two ounces of almonds offer around 50% of that, which is around 150 mg of this crucial mineral.
5. Prevents Constipation
Since they are packed with fiber, almonds help prevent constipation. To speed up the digestive process, it is best to drink a lot of water when consuming almonds.
6. Improves Brain Health
They are an excellent source of a variety of nutrients which help in the growth and health of the human brain. They have been linked with higher intellectual level and have long been seen as a key food item for growing kids.
L-carnitine and riboflavin are two essential brain nutrients that present in almonds and have shown to boost brain activity and also reduce the occurrence of Alzheimer’s.
7. Supply the Body with Much-Need Antioxidants
They are a great source of antioxidants. Antioxidants help protect the body against digestive stress, which can harm molecules present in cells and also accelerate aging and health issues like cancer.
The concentration of antioxidants are largely found in the skin of almonds, so make sure you go for ones with their skin intact rather than the blanched ones.
8. Health Benefits of Almonds for Eye Health
The doctrine of signatures, dating back to the first century AD, is upheld in the carrot and almond’s uncanny resemblance to the human eye. While carrots may be the best-known food that benefits the eyes, almonds have their own pedestal to stand on.
Not just an adjective for eye shape, almonds are incredibly important for proper functioning of our eyes. Our eyes are exposed to numerous chemicals and toxins that evade our five-senses detection. The vasculature of our eyes contains some of the smallest blood vessels in our body, and when damage occurs, repair can be difficult, if not impossible.
We know the old adage, “an apple a day, keeps the doctor away,” but imagine what an apple covered in almond butter would do to the pharmaceutical industry.
9. Weight Loss
Nuts, like almonds, are also beneficial for maintaining a healthy weight. The fiber, protein and fat content of almonds means it only takes a handful to keep you feeling full and satisfied so you won’t have the urge to overeat. The magnesium in almonds helps regulate blood sugar, which is key in reducing food cravings.
Almonds may even be able to block the body’s absorption of calories, making them the ultimate weight-loss-friendly snack. Because almonds are naturally high in calories, it’s important to limit your serving size to the recommended 1 ounce, or 23 nuts.
The presence of vitamin E and other beneficial minerals make almond oil an excellent option for skincare. Almond oil massages are usually recommended for newborn babies, while almond milk is often added to some soaps due to their complexion-improving capabilities.
11. Reduces Inflammation
It contain two very important fatty acids, linolenic and linoleic acids, both of which help minimize inflammation throughout the body, which is a common condition that a lot of people experience. Fatty acids also promote healthy hair and skin.
12. Prevents Cancer
Almonds enhance the movement of food through the colon, thus preventing any residue and consequent colon cancer. The National Cancer Center has carried out comprehensive research on the connection between fiber-rich diets and a lower risk of colon cancer.
13. Effective for Pregnancy
It is rich in folic acid, which helps reduce the incidence of birth defects in infants. Furthermore, it also promotes healthy growth of tissue and cell formation. Doctors typically recommend and prescribe folic acid to pregnant ladies in order to keep their babies healthy.
14. Increase Your Metabolism
Twenty-five almonds also contain small amounts of the metabolism-boosting B-complex vitamins thiamine, niacin, vitamin B6, and folate.
The exact mechanism is not known, but research indicates that regular consumption of almonds provides up to a 15% boost in your metabolism rate. That leads to increased fat burning and a trimmer waist, something we all want.
15. Keep Your Bones Strong
Snacking on 25 almonds a day can help maintain strong bones. Doing so provides about 20% of your daily requirement of magnesium and phosphorus. These nutrients work together to increase bone density.
You’ll also get a small amount of calcium, the very building block of bones. Recent studies have additionally considered the role of vitamin E in bone density and strength, yet another of E’s benefits.
16. Improves Heart Health
Eating 25 almonds a day may help keep your heart healthy. One way they help is by lowering LDL, the bad cholesterol that can lead to plaque build-up in your blood vessels. Almonds have also been linked to a reduction in chronic inflammation that is a major contributor to heart disease.
Nuts in general appear to improve conditions in the lining of arteries and may also reduce your risk of blood clots, which can cause a fatal heart attack. The heart-healthy ingredients in almonds include unsaturated fats, omega-3 fatty acids, fiber, plant sterols, l-arginine, and vitamin E.
17. Lower Cholesterol
Improved heart health and lower cholesterol go hand-in-hand, but you can boost the cholesterol-lowering effects of eating almonds by leaving the skins on.
Almond skin has been found to contain flavonoids, which are plant-based pigments that have anti-inflammatory and antioxidant properties. Flavonoids are thought to work with the vitamin E and vitamin C content of the nuts to increase the effectiveness of antioxidants and lower LDL levels.
18. Have Greater Energy
Almonds are great for delivering sustained energy because they contain an optimal balance of carbs, protein, and fat. They also offer magnesium, a nutrient that helps your body produce energy by metabolizing fat and carbohydrates. It is increasingly difficult to get enough daily magnesium from diet alone because the soil in which our produce is grown has ever decreasing levels of this important mineral.
Therefore, many of us don’t get enough magnesium in a day, which is just part of the reason we feel so beat all the time. Almonds are a particularly rich source of magnesium with 80 grams per ounce. That’s a good start toward receiving your RDA of 400 grams, but supplementation of magnesium may ultimately be necessary.
Due to the balanced nutrition available in almonds, eating an ounce a day is a highly recommended dietary habit. However, almonds are also relatively high in calories, so attention must be paid to reasonable portion size. But for a quick boost, sustained energy, and a host of long-term health benefits, eating 25 almonds a day is a smart choice for both children and adults. Go nuts!
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