Almonds are one of the most famous among the tree nuts family. It is a favorite addition to chocolate bars, pastries, and cakes. Today, it is a growing industry as it is now being utilized as flour and milk for people in a specialized diet. Its popularity largely depends on the almond benefits that include vitamins, minerals, antioxidants, and healthy fats. It is an edible seed from the almond tree that is native from the Middle East, but it is now produced mainly in the United States.
Almonds are widely available in groceries and different stores worldwide, and it is being sold without its covering either raw or roasted. This nut is an impressive source of essential nutrients and fiber that is imperative to overall health.
1. Almond is packed with Antioxidants
If you have a bar of dark chocolate with almonds, then you will not feel guilt at all, knowing that cocoa plus almond is the best tandem for a powerhouse of antioxidants. Antioxidants’ role in the body is vital as it is related to reversing the effect of oxidative stress that makes almond good for you. Oxidative stress can cause significant damage to the cells and can lead to chronic diseases.
Most of its antioxidant content is concentrated around its brown covering. So it is good to say that blanched almond with removed skin is not the right choice if you want to make the most out of almond nutrition.
A clinical trial shows that almond effectively reduces oxidative stress marker by 23 to 34 percent from 60 men smokers that consumed 84 grams of almonds every day at the course of 4 weeks. Another study supported this claim about decreasing biomarkers to those who ate almonds together with their meals.
2. Good Source of Vitamin E
Vitamin E is an essential protective component in the cell membrane from oxidative damages caused by free radicals. It is good to know that you can also consume almond milk’s benefits as a good source of vitamin E in your daily diet. Some scientific studies link vitamin E with a lesser risk of having heart disease, cancer, and some neurodegenerative disorders.
3. Excellent Food to Control Blood Sugar
In general, nuts are low in carbohydrates but high in protein, fiber, and healthy fats, so it is an excellent choice for people with increased blood sugar levels. One of the almond benefits that makes it more nutritious than other nuts is that it contains a considerable magnesium number. This mineral is responsible for vital bodily processes that include the management of blood sugar levels.
The recommended daily intake for magnesium is around 310 to 420 mg, and almonds can offer half of this requirement. According to health professionals, most type 2 diabetic patients are deficient in magnesium, and it is imperative to supply them with the right amount of this mineral. In effect, it can lower the blood sugar level and increase insulin function. It makes almond good for you even if you have a normal blood sugar level.
4. Lowers Blood Pressure
Genetics is one factor in the development of heart diseases, but there are ways to prevent it from happening through almond nutrition. Another benefit of magnesium in the body is its ability to lower blood pressure, which is known as strokes, heart attacks, and kidney problems. Like in diabetes, a deficiency in this mineral can trigger high blood pressure, and some studies show that correcting the deficiency can significantly reduce blood pressure.
5. Stops Oxidation of LDL or Bad Cholesterol
One of the benefits of almond milk is its ability to lower the LDL level in the bloodstream. Oxidation of LDL in the blood is one of the triggering factors of heart diseases. Some test-tube and animal studies show that most of the polyphenols are found in almond skin. Human research was done and resulted in a 14 percent reduction in LDL’s oxidation activity by just eating almonds with skin as a snack for one month.
6. Almond Suppressed Hunger
It is the best source of protein and fiber, which are both known to suppress hunger by providing a feeling of fullness that makes almond good for you if you are on a strict diet. A four-week study using 43 grams of almonds consumed by 137 participants showed a significant effect in reducing hunger.