Almonds are rich in healthy fats, protein, fiber, and essential vitamins and minerals, providing a multitude of health benefits, including improving cardiovascular well-being and assisting with weight control.
One ounce (28 grams) of almonds contains 3.5 grams of fiber, 6 grams of protein, 6 grams of carbohydrates, and 14 grams of fat, including 9 grams of heart-healthy monounsaturated fats.
This amount also supplies 48% of the daily recommended intake of vitamin E, along with substantial amounts of manganese and magnesium, all for just 164 calories.
Considering the nutritional composition, almonds provide the following health benefits:
1. Reduce inflammation
Eating almonds can help protect against oxidative stress, which may reduce inflammation. A 2022 study found that consuming almonds can lower inflammation markers in the body by a significant amount.
These antioxidants are particularly concentrated in the brown skin of the nuts and may also lower the risk of various chronic conditions, such as cancer.
|
|
Almond nuts. Illustration photo by Unsplash |
2. Protect cells
Almonds' vitamin E helps shield cells from oxidative damage, which might lower the risk of heart disease, cancer, and Alzheimer's disease.
3. Regulate blood sugar
.
4. Support heart health
Eating almonds that contain magnesium can help lower blood pressure. If left untreated, high blood pressure can eventually lead to heart disease, making magnesium-rich foods such as almonds beneficial for maintaining heart health.
Research indicates that consuming almonds can lead to a decrease in levels of "bad" cholesterol, also known as low-density lipoprotein (LDL), and an increase in levels of "good" cholesterol, known as high-density lipoprotein (HDL).
5. Manage weight
Almonds' high protein and fibre content helps to increase feelings of fullness, resulting in a lower overall calorie consumption.
A study conducted on 100 overweight women, published in the U.S. National Library of Medicine, found that individuals who consumed almonds experienced greater weight loss than those who followed a nut-free diet.