10 Evidence-Based Almonds Health Benefits

Almonds are a highly versatile nut. They can be enjoyed on their own as a snack, ground up and used to make marzipan or gluten-free baked goods, or flaked, toasted, and used as a garnish for savoury dishes. Almonds are full of nutrients, and offer many health benefits whichever way you choose to eat them. We will explore a few of the best almond benefits in this blog.

Heart Health

Almonds are a rich source of monounsaturated fats – ‘good fats’ which keep your heart healthy and reduce inflammation and cholesterol. In particular, they contain lots of oleic acid, which is also found in olive oil, as well as other nuts and seeds. Cashews are another nutty snack food with a high oleic acid content, but unlike almonds, cashews are not really nuts.

Weight Management

If you’re feeling like a snack, consider reaching for the almonds. They have a naturally high fibre content, which helps digestion and leaves you feeling fuller. This also means that you might feel less inclined to snack on sugary treats after a handful of almonds. Some studies suggest that almonds can even boost metabolism, which helps the body burn fats.

Blood Sugar Control

Almonds have a very low glycemic index, which means that the stored-up sugars in them are released slowly rather than all at once. This helps keep blood sugar levels stable and stop spikes and crashes. Eating almonds regularly might also improve your insulin stability, which also helps with keeping stable blood sugars.

Packed with Nutrients

For their small size, almonds contain a whole lot of essential nutrients, including calcium, potassium, magnesium, and Vitamin E. Vitamin E is a potent antioxidant which protects cells from oxidative stress and chronic illness, while potassium, calcium and magnesium are essential for building up and strengthening vital organs in the body.

Bone Booster

The calcium and magnesium content of almonds mean that they can keep your bones in tip-top shape. The calcium and magnesium work together to help with this. Although almonds are not as calcium-rich as some dairy products, the magnesium helps the body absorb and use calcium, so the calcium can be directed effectively.

Skin Health

The vitamin E and antioxidant content of almonds nuts helps protect your body from the risk of skin cancer caused by UV radiation, as well as reducing the risk of sun damage and premature aging. Additionally, almond oil is commonly used in skincare – it helps to moisturize and nourish the skin, leaving you looking young and fresh-faced.

Digestive Health

Almonds are a rich source of dietary fibre. This fibre can help to move food along your gut easier, which reduces constipation and promotes regular bowel movements.  This fibre also acts as a prebiotic, a nourishing food for your good gut bacteria that help them thrive.

Brain Power

Eating almonds, as well as other nuts and seeds, can boost your brain function. Almonds contain trace amounts of omega-3 fatty acids, which are known to support brain health and cognitive function and keep your mind sharp. Antioxidants in almonds also help protect brain cells from decline, reducing your risk of Alzheimer’s and dementia.

Blood Pressure

As well as helping get calcium into your bones, the magnesium content of almonds helps to relax the blood vessels, regulate blood pressure levels, and reduce the risk of hypertension. The potassium found in almonds also keeps your heart in good shape, which in turn keeps your blood pressure in check.

Antioxidant Protection

Almonds are known for their high vitamin E content. Vitamin E, as well as vitamin C, is a powerful antioxidant that fights against oxidative stress and free radical damage, which reduces your risk of chronic illness later in life. Almonds also contain compounds called flavonoids, which have further antioxidant properties.

FAQs

Are almonds actually a type of nut?

Yes they are – they are classified as tree nuts, since they come from the seeds of the drupe fruit of the almond tree. This also means that they can be an allergen for people with nut allergies. If you suspect you might be allergic to nuts, consult a doctor before adding almonds to your diet.

Can almonds be used in a gluten-free diet?

Very much so. Ground almonds are often used as a substitute for flour in gluten-free baked goods, since they bind the food together in the same way flour does.

How many almonds per day is healthy?

The recommended serving size for almonds is about 28 grams per day, or about 23 almonds. However, this can vary from person to person.

Is there any use for almond skins?

Yes, much of the antioxidants and fibre in almonds is found in their skin. Blanched almonds are almonds that have had their skins removed, and these can still offer many health benefits if you find the texture of almond skins to be unpleasant.

With all these almond benefits, it is easy to see why enthusiasts of healthy food and organic food are going nuts for almonds. They are an easy way to give your food both a bit of texture and crunch, and a whole new dimension of healthfulness. Their versatility as an ingredient means that you can add almonds to a wide range of foods to reap their many benefits. So go ahead and grab a handful today!

Further Read,

• Shop Organic in a Budget-Friendly Way

• Best Acai Berry Health Benefits

• Health Benefits of Sunflower Seeds