Nowadays, you have noticed that physicians and dieticians are recommending nuts in your diet for their versatile health benefits.
Almonds are highly nutritious and also rich in antioxidants, vitamins-minerals and in healthy fats. In India, it is an ancient belief that almonds are good for the brain.
Almonds are tree nuts native to the Middle East region. Almonds are edible nuts of a commonly called almond tree.
They are very popular in the US, India, Europe, and Australia. Currently, the US is the largest producer and exporter of the almonds.
There are various varieties of almonds available in the market like roasted, shell removed, salted, etc. Almond milk, oil, butter, and flour are among popular by-products of almonds available in the market,
In this article, we will see the nutrition facts and other health benefits of almonds.
Almonds are power-packed with nutrition
5 almond nuts contain: (1)
- Energy: 35 kcal
- Fiber:5 gm
- Fat: 3 gms
- Protein:1.25 gms
- Vitamin E
- Vitamin A
- Vitamin B12
- It also contains other minerals like phosphorus, copper, iron.
Less amount of carbohydrates and rich in other nutrients make almonds healthy nuts.
This is the main reason why dieticians recommending almonds at the starting of the day.
Almonds are high in antioxidants
Almonds are very high in antioxidants.
Antioxidants have a quality to slower degenerative process so ultimately it helps as anti-aging. (2)
Almonds are also high in vitamin E, which is also an important antioxidant. It is a fat-soluble vitamin.
Alpha-tocopherol- the form of vitamin E which is easily absorbed by your 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 cancer risk
Above, you have seen that almonds are rich in antioxidants. And these antioxidants protect against the damage to cells and disease like cancer.
One study published in 2015 found that individuals who consumed almonds daily had reduced their cancer risk by 2-3 times.
The study also concluded that almonds act protectively against the development of cancer. (6)
Almonds reduce cholesterol
LDL is considered bad cholesterol and it is one of the major causes of heart disease.
LDL level largely depends on what you eat.
It is found in the study that eating almonds regularly lowers the LDL (BAD CHOLESTEROL).
In another study shows that eating almonds on a daily basis lowers LDL and maintains good HDL – good cholesterol. (7)
Almonds may assist you in blood sugar
As you have seen above nutrient list of almond. It contains low carb and high in good fats, protein, and fiber.
Low carb foods are always a better choice for diabetic people.
Apart from this, almonds also contain magnesium. And magnesium is involved in many bodily processes, including blood sugar control. (8)
Studies also show result that prolonged use of magnesium in deficient person may lower blood sugar level. (9)
So food like almond, high in magnesium may helpful in type2 diabetes.
Almonds may help in weight loss.
Almonds are high in protein and fiber and low in carbohydrates.
Protein and fiber make you feel full and it is but natural that you reduce your intake accordingly. (10)
In a weight loss plan, it is always recommended food with high satiety and low carbohydrates value. And almond is one among them. So one should definitely consider almonds for weight loss.
Yes, it is high in fat but it’s good fat so almond is weight loss and keto-friendly food.
Look into this video of eating almonds benefits.
Which almonds are best?
These are 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. Whereas California almonds pass 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 acquire almost 85% of the total stake in the world market. Other two gurbandi and mamra almonds are grown in Afghanistan and Iran. In Europe, almonds are used to make marzipan, a sweet paste. Even the wasabi almond recipe is also very popular. (11) ,(12)
Almonds contain protein, fiber healthy fats, and vitamin E and magnesium. All these nutrients make almonds superfood. It promotes weight loss and also reduces blood cholesterol and blood sugar. So definitely, almonds are the perfect food for all.
The different almond products are available for purchase online.
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