Today, you have noticed that doctors and dietitians recommend nuts in your diet for their versatile health benefits.
Almonds are highly nutritious and also rich in antioxidants, vitamins-minerals and healthy fats. In India, it is an old belief that almonds are good for the brain.
Almonds are nuts native to the Middle East region. Almonds are edible nuts from a commonly called almond tree.
They are very popular in the US, India, Europe and Australia. Currently, the United States is the largest producer and exporter of almonds.
There are several varieties of almonds available in the market such as roasted, shelled, salted, etc. Almond milk, oil, butter, and flour are among the popular almond by-products available in the market.
In this article, we will look at the nutritional information and other health benefits of almonds.
Almonds are full of energy with nutrition
5 almond nuts contain: (1)
- Energy: 35 calories
- Fat: 3 grams
- Protein:1.25 grams
- Vitamin E
- Vitamin A
- B12 vitamin
- It also contains other minerals such as phosphorus, copper, iron.
Low in carbohydrates and high in other nutrients make almonds a healthy nut.
This is the main reason why dietitians recommend almonds at the beginning of the day.
Almonds are rich in antioxidants.
Almonds are very rich in antioxidants.
Antioxidants have a quality to slow down the degenerative process, which is why they ultimately help as anti-aging. (2)
These antioxidants are largely concentrated in the brown layer of the almond skin. So if you remove the skin and use the almonds, then it’s not a good idea. (3. 4)
Almonds are also rich in vitamin E, which is also an important antioxidant. It is a fat-soluble vitamin.
Alpha-tocopherol: The form of vitamin E that is easily absorbed by the body. This is very important for your muscles because it can protect you from muscle strain and damage. Vitamin E also protects you against sun damage. (5)
Almonds reduce the risk of cancer
Above, you have seen that almonds are rich in antioxidants. And these antioxidants protect against cell damage and diseases like cancer.
A study published in 2015 found that people who ate almonds daily had reduced their risk of cancer by 2 to 3 times.
The study also concluded that almonds act protectively against the development of cancer. (6)
Almonds lower cholesterol.
LDL is considered bad cholesterol and is one of the main causes of heart disease.
The LDL level depends largely on what you eat.
It is found in the study that eating almonds regularly reduces LDL (BAD CHOLESTEROL).
Another study shows that eating almonds daily reduces LDL and maintains good HDL, the good cholesterol. (7)
Almonds can help with blood sugar
As you have seen above, the list of almond nutrients. It is low in carbohydrates and high in good fats, protein, and fiber.
Low carb foods are always a better option for people with diabetes.
Apart from this, almonds also contain magnesium. And magnesium is involved in many bodily processes, including blood sugar control. (8)
Studies also show the result that long-term use of magnesium in deficient people can lower blood sugar. (9)
Therefore, foods like almonds, which are rich in magnesium, may be helpful for type 2 diabetes.
Almonds can help in weight loss.
Almonds are high in protein and fiber and low in carbohydrates.
Protein and fiber make you feel full, and it’s natural to reduce your intake accordingly. (10)
In a weight loss plan, foods that are high in satiety and low in carbohydrates are always recommended. And the almond is one of them. So one should definitely consider almonds for weight loss.
Yes, it’s high in fat, but it’s good, which is why almond is a keto and weight loss food.
Watch this video on the benefits of eating almonds.
Which almonds are better?
These are the different types of almonds available in the market.
- california almond
- gurbandi almond
- Mamra almond
Mamra and Gurubadi are grown organically and almost in their natural state. While California almonds go through the heating process, this reduces the healthy oil content of the almonds. In India, people prefer mamra almond and in the US and other parts of the world, California almonds are popular.
California almonds are grown in the US and account for nearly 85% of the total global market share. Two other almonds gurbandi and mamra are grown in Afghanistan and Iran. In Europe, almonds are used to make marzipan, a sweet paste. Even the recipe for wasabi with almonds is also very popular. (11) ,(12)
Almonds contain protein, fiber, healthy fats, vitamin E, and magnesium. All these nutrients make almonds a superfood. It promotes weight loss and also lowers cholesterol and blood sugar. So almonds are definitely the perfect food for everyone.
Different almond products are available for purchase online.
buy raw almonds
buy almond flour
Buy almond oil for skin care
buy almond butter
buy almond milk
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