The amazing benefits of almonds
1. Almonds prevent cardiovascular disease and heart attacks
Almonds are packed with healthy fatty acids, called monounsaturated acids or MUFA, which pair with antioxidants, also found in high amounts in almonds, to protect your heart and the entire cardiovascular system. The high amount of beneficial substances in almonds, especially the antioxidant flavonoids, a plant component that is present in the skin of almonds, prevents the risk of developing cardiovascular diseases and having a heart attack.
Along with vitamin E, the flavonoids reduce inflammation throughout the body. Almonds also contain lots of minerals, such as magnesium, calcium, potassium, copper, manganese, and arginine, which are all important for your heart: these substances support cardiovascular function. Studies have shown that almonds can reduce the amount of LDL cholesterol, which is bad for your health. This leads to important health improvement in both people with high cholesterol levels and those who suffer from diabetes.
Regular consumption of almonds promotes healthy artery walls, as it prevents the buildup of plaque, which can clog the arteries and prevent the blood from flowing. This is why almonds are also a great supplement for those who suffer from high blood pressure.
2. Almonds maintain a healthy brain function
Almonds are one of the most appreciated brain foods due to their high content in riboflavin and L-carnitine. These two substances prevent cognitive decline and support healthy neurological activity, reducing the inflammatory processes in the brain. Elders and adults with a high risk of developing cognitive diseases, like dementia and Alzheimer’s disease, are encouraged to make a habit out of eating almonds on a daily basis or at least several times per week.
3. Almonds improve skin health
Want to have healthy, glowing skin? Eat almonds! Almonds are a great source of vitamin E and antioxidants, which fight free radicals and reduce inflammation, preserving your skin healthy and young. Further research showed that almonds contain high amounts of epicatechin, catechin, quercetin, isorhamnetin, and kaempferol; these substances are all antioxidants, which can fight the damage produced by UV rays, pollution, and a poor diet on your skin. Being strong antioxidants, these substances fight and prevent skin cancer. All these, along with the MUFA content in the almonds, make them a great ally in the fight against age, malnourished skin.
4. Almonds prevent diabetes
As we’ve seen, almonds are rich in monounsaturated fatty acids, which have a very important function in the body, as they balance the amount of glucose in your blood and control the way it is being absorbed and used by the body. This means almonds can help you control your blood sugar levels and your diabetes. Making a habit out of eating almonds can prevent insulin resistance, which can appear when the body stops reacting to insulin, allowing the glucose level to rise too much. Other benefits of almonds consumption are the reduction of unhealthy body weight and oxidative stress.
5. Almonds prevent weight gain and overeating
Almonds contain high amounts of fats and fibers, which promote weight loss. Eating almonds helps you control your cravings and prevents overeating, as they make you feel full faster than other foods. Snacking on almonds will keep you energized for the day, as they are high in calories. Almonds also help you control your blood sugar, as we’ve seen, so you won’t be at risk of experiencing a roller coaster of glucose rise and drops.
Multiple studies looked at how almonds enhance weight loss. Nurses’ Health Study showed that almonds support healthy metabolism, keeping you away from weight issues. People who often snack on almonds instead of other foods have lower obesity rates: this is a fact proven by studies that looked at dieters who ate almonds. These researches also show that almond consumption prevents overeating of carbs.
A study publishes in the International Journal of Obesity in 2003 showed that women who ate almonds for six months experienced a reduction in their weight and their BMI, compared to the group of women who didn’t eat almonds. Those who included these nuts in their diet also lost fat mass, experienced a reduction in their blood pressure and a reduction in their waist circumference.
6. Almonds increase nutrient absorption
The world is obsessed to lose fat, but fat actually has a number of important functions in our body. One of these functions is helping with fat-soluble vitamin absorption. Luckily, almonds contain enough fat to promote this function and boost the absorption of vitamins A and D, which are fat-soluble. The nutritional substances found in almonds are involved in the process of nutrient extraction and the synthesis of cholesterol. Among the benefits of almond is the control of digestive enzymes and bile acid production, which leads us to the next fact…
7. Almonds ensure the digestive system’s health
Almond skin contains probiotic compounds that support the health of the digestive system. Your digestive system has a number of good bacteria which helps it digest food and turn it into nutritional elements. Without the bacteria, the digestive system can stumble upon a number of problems and you may develop a wide array of ailments. Almonds prevent this, as they improve the number of good bacteria in your system, preventing ailments and nutritional deficiencies.
Studies on this matter show that almonds and their skins promote and improve the health benefits of the gut bacteria due to their content of prebiotics. A study conducted by the Institute of Food Science and Technology in China, in 2014, revealed that women who ate 56 grams of almonds for 8 weeks managed to increase their population of good gut bacteria, Lactobacillus and Bifidobacterium.
8. Almonds prevent inflammation and can fight cancer
Almonds contain a type of vitamin E which is a powerful antioxidant that can fight free radicals linked to cancer. There are many studies finding a link between the consumption of almonds and other nuts and a reduced risk of developing cancer in the colon, the prostate, and breasts.
9. Almonds promote a healthy smile
Being packed with minerals, almonds promote a healthy smile. They contain magnesium, calcium, and phosphorus, which are essential for strong, healthy bones, and teeth. The consumption of almonds decreases the risk of developing osteoporosis and the risk of bone fractures, but the tasty nuts also prevent tooth decay.