Most people have heard of almonds and know they're good for you, but they don't actually know why almonds are so beneficial to your health. We are here to tell you everything you need to know about the health benefits of almonds and why you should be adding them to your diet as soon as possible! Read on below to learn more about why this tasty nut can benefit your overall health and wellness immensely!
Almond Rich in fiber
Almonds are high in fiber, with 12 percent of your daily requirement coming from just a quarter cup. Fiber is essential for keeping you full and healthy by helping to regulate blood sugar levels and cholesterol. Research shows that those who eat more fiber have lower BMIs than those who don’t. And while most Americans only get 15 grams per day, women should aim for at least 25 grams per day—that’s your daily goal if you’re looking to lose weight safely and permanently. (Struggling to get enough? Try one of these 20 Weight Loss Tricks—Men Love.)
Almond Improves blood circulation
As with all nuts, almonds have a good amount of healthy fats. However, almonds are unique because they contain high levels of oleic acid (the same heart-healthy fat found in olive oil). The combination of vitamin E and oleic acid may help lower cholesterol, improve blood circulation and prevent high blood pressure, heart disease and stroke. Eating a handful of almonds every day may be just what you need to improve your cardiovascular health.
Great source of antioxidants
Antioxidants are found in a wide variety of fruits and vegetables, and they're especially high in nuts like almonds. The fats found in almonds make them especially potent: A 1-ounce serving of dry roasted almonds contains 154 calories but is packed with 3 grams of fiber and 11 grams of protein. Almonds have a ton of antioxidants, according to The World's Healthiest Foods; one serving has 534 ORAC units, which is more than twice as much as blueberries (237 ORAC units per cup) or acai berries (404 ORAC units per cup). That may be good news for your brain: A review published by Advances in Nutrition suggested that almonds may be able to serve as a functional food. Basically, that means it's good for you.
Boost immune system function
The vitamin E and magnesium in almonds contribute to normal blood clotting, energy metabolism, protein synthesis, and wound healing. Magnesium is also necessary for normal function of nerves and muscles. Almonds are one of very few plant sources for vitamin E and other minerals including manganese, copper, calcium, potassium, iron, zinc and selenium. In addition to supporting immunity, these minerals are essential for good health as they help keep our bodies functioning normally (source).
Helps you lose weight
Research has suggested that almonds could help you shed unwanted pounds. A small study published in 2008 in Nutrition Research shows that after eating a handful of almonds daily for two months, participants' waistlines shrank by an average of 3.7 percent. Almonds are also rich in polyunsaturated fatty acids, which can decrease fat deposits in your body and reduce your risk of cardiovascular disease. An added bonus: Almonds also contain l-arginine, an amino acid that may improve blood flow and help lower blood pressure. One study even found that just smelling almonds can boost memory! So instead of keeping a bag at home or buying them pre-shelled, keep a container on your desk or bring some to work to get all these benefits without spending too much time snacking.
Works as an anti-inflammatory
Almonds contain a lot of anti-inflammatory compounds. Specifically, almonds contain a high level of linoleic acid, an omega-6 fatty acid that's good for your health in moderation. This compound helps reduce inflammation in your body, which may decrease some chronic diseases such as heart disease and diabetes. Furthermore, almonds are packed with antioxidants such as vitamin E and flavonoids that may also protect against inflammation. If you're experiencing any inflammatory conditions, then adding almonds to your diet could help.
Control blood sugar levels
Almonds are a great choice for keeping blood sugar levels under control and preventing insulin spikes that lead to weight gain. They're an especially good choice for people with diabetes or insulin resistance, but everyone can benefit from adding almonds to their diet. The key is moderation: Too many almonds in one sitting will spike your blood sugar just as surely as too much candy. To get health benefits from these nuts, stick to eating them no more than a handful at a time. If you snack on a few almonds between meals, it can also help you avoid higher-calorie foods later in the day.
Prevent heart diseases
Heart disease is one of America’s biggest killers and can be avoided with a healthy diet, exercise and weight management. While there are many steps you can take to reduce your risk of heart disease, research suggests that eating almonds may be particularly beneficial for your heart. Studies have found that almonds contain several compounds—including flavonoids and antioxidant-rich oils—that help lower cholesterol levels, blood pressure and inflammation throughout your body. Almonds also help you feel full longer, making them an ideal snack to curb unhealthy cravings. This could help you lose weight or maintain a healthy weight while reducing your chances of getting diabetes, improving heart health and lowering cholesterol levels all at once!
Lower risk of diabetes
Maintaining a low-carb diet can help improve your insulin sensitivity, which helps keep your blood sugar levels stable. It may also have benefits for women with PCOS, or polycystic ovary syndrome. PCOS is a condition that occurs when an imbalance of female sex hormones causes small cysts to form in a woman's ovaries. The diet may also help prevent and reverse damage to blood vessels caused by diabetes and high cholesterol. A healthy heart: The diet helps lower bad LDL cholesterol, lowers your risk of developing heart disease, and improves markers of metabolic syndrome — including cholesterol and triglycerides — which increases your risk for type 2 diabetes, cardiovascular disease and stroke.
Packed with many vitamins
Almonds are known for being a good source of monounsaturated fats, and research shows that these healthy fats may play a role in maintaining healthy cholesterol levels. Monounsaturated fats may also help reduce insulin resistance, which is associated with Type 2 diabetes, says Michael Natkin, author of The Almond Book. Other vitamins found in almonds include calcium and vitamin E—two nutrients that play an important role in bone health. Although almond milk has become popular recently as a substitute for cow's milk, almonds themselves are actually much more nutrient-dense than that beverage because they contain both protein and fiber—nutrients that aren’t found in almond milk.