Almonds are one of the most healthy foods. Only one ounce a day, rich in striking vitamins, minerals, and other nutrients, can last all day.
You can eat roasted or raw almonds as a snack or add to sweet and tasty dishes. They are also available in slices, flakes, and slices as flour, oil, butter, or almond milk.
The almond tree was probably one of the first trees cultivated by humans. In this article, discover about Almond’s nutritional info. Here I discussed some of the facts why almonds are considered a healthy option.
Almonds Nutritional Info
Almonds are an great source of magnesium, vitamin E, and riboflavin. And a good source of fiber and phosphorus.
One ounce of serving contains 13 grams of “good” unsaturated fat and only 1 gram of saturated fat, and almonds are cholesterol-free as usual. Provides 6 grams of protein. Almonds are naturally low in sugar and free of salt.
Source of Vitamins E
The amount of Vitamin E is much higher than the average in almonds. It makes almonds a powerful antioxidant. Only one ounce of almonds contains 50% of the daily intake of vitamin E. Particularly, in almonds, the natural form of vitamin E is known as d-α-tocopherol.
It is more potent than the synthetic vitamin E found in dietary supplements. Vitamin E helps protect cells from the harmful effects of free radicals caused by:
- UV rays from the sun
- Cigarette smoke
- Other endogenous and environmental factors
Source of Fibers
Almonds contain both soluble and insoluble fiber. Water-soluble dietary fiber helps to control blood sugar levels and lower LDL (bad) cholesterol. Both types of fiber have been shown to help maintain weight. They make you feel full, so you feed less and don’t feel hungry for longer.
One ounce of almonds contains 3 grams of fiber, so you feel full longer after eating them.
Source of Magnesium
Magnesium is a nutrient that has many functions in the body. Magnesium regulates:
- Nerve and muscle function
- Stabilizes blood sugar level
- Stabilize blood pressure levels
- Helps the body produce protein, energy, bone, and DNA
It’s a challenging task for a single nutrient. Almonds are one of the best sources of magnesium and provide 20% of your daily intake in a few ounces.
Source of Protein
Almonds are packaged with 6 grams of protein that fuels your body to help you work on everything your day holds for you. As a plant-based protein, almonds are also low in saturated fat. They help maintain healthy cholesterol levels as part of a healthy diet for the heart.
Proteins play a fundamental role in every part of the human body, from bones and muscles to cartilage, blood, enzymes, hormones, skin, and nails.
If you don’t want to eat whole nuts, you can get the same good protein from almond butter (6g per 2 tablespoons) or almond flour (6g per quarter cup). Nuts are vegetable protein snacks, but not all nuts are made the same.
Whether you’re on a plant-based diet or need a smart snack that provides protein, almonds are a perfect choice.
Overall Health Benefits of Almonds
Lower risk of Cancer
In a study, it was observed that those who ate large amounts of nuts, including almonds, had a lower risk of cancer. Such individuals had a 2-3 times lower risk of breast cancer than those who did not.
A 2016 review shows that the vitamin E antioxidant α-tocopherol may play a role in reducing the risk of cancer.
Lower risk of Heart Diseases
In a 2014 study, researchers found that almonds significantly:
- Increased antioxidant levels in the bloodstream
- Lowered blood pressure
- Improved blood flow.
They believe this may be due to the following reasons:
- Vitamin E
- Healthy Fats
- Antioxidant effects of flavonoids
They suggest eating a handful of almonds a day to enjoy these benefits. Increased blood pressure increases the risk of heart disease. So we can say that almonds decrease the risk of heart diseases.
Prevent Oxidative Stress
Vitamin E and other antioxidants help inhibit oxidative damage in the body. This damage can occur if too many free radicals accumulate.
Free radicals are the result of natural body processes and environmental stress. The body can remove many of them, but antioxidants in the diet can also help eliminate them. More levels of free radicals can cause oxidative stress and damage cells. This can lead to a variety of illnesses and health problems.
Good for Diabetes
Almonds are perfect for treating type 2 diabetes. In a 2011 study, 20 people with type 2 diabetes consumed 60 g of almonds per day for 12 weeks. Overall, there were improvements in the following:
Blood glucose level
Blood lipid or fat levels
While some experts suggest using magnesium supplements to improve the glycemic profile, almonds may instead provide a suitable dietary source.
Maintaining Body Weight
By eating almonds, one feels full for a longer time. So the individual eats more petite, and he feels less hungry. Which in turn maintains body weight.
In the above, I have discussed all the nutritional and health benefits of almonds. Now you know how healthy almonds could be for your health. If you want to know more about your diet plan, you can consult a diet specialist. You can also consult a nutritionist in Karachi through Marham.
Frequently Asked Questions (FAQs)
1- How many almonds can I eat per day?
A safe limit of 6-8 almonds per day is suitable for a balanced diet.
2- Can eating almonds promote hair growth?
Almonds are abundant in magnesium and nutrients that promote hair growth.
3- Is eating almonds daily good for weight loss?
People who ate an almond-rich diet lost more weight than those who ate a high-carb diet of the same calories.