January 3, 2021 by D.Fathia
Updated March 31, 2021
Almonds: tiny nuts packed with nutrients
What is almond? Can we eatalmonds? Are they healthy and safe for culinary usage? Such questions arefrequently pondered upon. In a world of health nuts, food is no longer anintuitive axiom, food is, and must be, examined to make sure it fits with ourphysical, mental, and psychological health.
Nuts are full of nutrients.Almonds top the list of the best nuts to eat, with significant amounts ofnutritional properties.
According to the United StatesFood and Drug Administration, a serving of 28g contain the following values:
- Total fats: 14.2g
- Carbohydrates: 6.11g
- Sugars: 1.23g
- Fiber: 3.54g
- Protein: 6g
- Calcium: 76.3mg
- Iron: 1.05mg
- Potassium: 208mg
- Magnesium: 76.5mg
- Phosphorous: 136mg
- Zinc: 0.9mg
- Copper: 0.3mg
- Manganese: 0.6mg
- Selenium: 1.2mcg
- Folate: 12.5mcg
- Vitamin E: 7.27mg
- Riboflavin: 0.323mg
This handful of almondscontains 164 calories, a moderate and beneficial addition to our daily diets.Calories might seem a lot for most people, but it’s a risk worth taking foralmonds are nutrient-dense.
Almonds and health: are they part of body cures?
Almonds are among the mostconsumed nuts in the world, they are naturally crunchy, delicious, and inhibitall feelings of hunger at once. Almonds can be consumed raw or mixed withdifferent recipes in a wide range of culinary usage. Regardless of the methodof consumption, almonds maintain their inherent nutrients and related healthbenefits.
We will list some of theevidence-based and scientifically proven health advantages of almonds.
Jenny Heap, a dietitian withthe Almond Board Of California, stated that "The unique nutrientcombination of almonds — plant-based protein, fiber, and monounsaturated fats,plus key nutrients like vitamin E and magnesium — help make them aheart-healthy snack."
Indeed, almonds possess thenecessary ingredients to maintain a healthy heart. Magnesium and potassiummight lower blood pressure hence inhibiting heart strokes. Another factor forheart diseases and strokes is LDL lipoproteins or what is generally referred tosimply as ‘bad’ cholesterol. High levels of LDL cause severe damage to theheart; studies found that almonds can lower LDL levels and thus reducing risksto the heart.
LDL cholesterol can beoxidized, an alarming step that will potentially lead to heart diseases.Almonds, as shown by studies, can prevent oxidation by up to 14%.
Though almonds are high infats, more than half of the number of fats is heart-friendly monounsaturatedfats.
Almonds are the heart’s bestfriend for their significant nutrition properties; growing scientific researchand evidence proves that consuming these nuts regularly has direct positiveeffects on lowering heart diseases.
Hunger and weight loss
Almonds are loaded with fiberand protein, the two ingredients known to foster feelings of fullness in thebody. Thus, consuming a handful of almonds daily or having them as a snack willprevent feelings of hunger, and hence lower your intake of calories. For weightenthusiasts, this sounds ideal. No hunger cries, no weight gain!
Scientific research has provedthat eating almonds can positively affect weight loss. One study proved thathaving three ounces of almonds added to your diet might increase weight loss by62%.
Magnesium has remarkableeffects on blood sugar levels. Notably, diabetes patients are usually deficientin magnesium which leaves them vulnerable to high blood sugar rates. It iscrucial to include almonds in the diet of diabetes patients to correct theirdeficiency of magnesium to reduce sugar levels and improve insulin function.
Interestingly, a 2007 study, investigatedthe effects of diets that combine almonds and bread-based meals, found thatalmonds can lower the glycemic index of meals, hence slow rise in blood sugar.
Aging and chronic diseases
Almonds are full ofantioxidants; that’s why they play a major role in fighting damage to yourcells and prevent oxidative stress. They help fight inflammations and preventfactors of aging…etc.
Antioxidants are found mostlyin the brown thin layer of the seeds. That’s why, from a medical perspective,unblanched almonds make the best choice. Do not remove the skin of yournuts.
Few studies have shownpromising results for cancer patients. Though inconclusive, results showcasefewer cancer cells in people, and rats in one study, who consume a daily intakeof almonds. A 2017 study yielded optimistic observations; colon cancer patients"had a 42 percent lower chance of cancer recurrence and 57 percent lowerchance of death” than patients who did not consume any nuts.
Vitamin E, abundantlyavailable in almonds, has been linked to fighting cancers andAlzheimer's.
Almonds are rich in protein,copper, zinc, magnesium…etc; these ingredients are essential for bone health.It is crucial to add almonds to your diet and especially to the diet of yourkids who are stilling having their bones constructed.
Are almonds goodfor vegans?
Almonds are a good source ofproteins and fiber. They make an excellent alternative to proteins obtainedfrom meat. Besides, they contain huge amounts of calcium. Two or three ouncesof almonds nearly equal a glass of cow milk, in terms of calcium. These are great news to the vegetarian society.
Almonds are one of the world’shealthiest nuts. They are a better choice for snacks and mid-meals bites. Thesesweet, crunchy seeds can be used in an array of recipes and can replace harmfulfood options. Salted, roasted, or raw, almonds are my personal first choice. However,you should be aware of any allergies you have before jumping to excessiveconsumption.