7 Surprising Health Benefits of Eating More Almonds
In this article, we will focus on one of the most nutritious foods in a healthy diet – almonds! They are a perfect option for a small snack, an intermediate meal, or as an additional ingredient in the main recipes in our menu. The reason almonds are so popular lies in their taste but also their rich nutritional composition – they contain fiber, vegetable protein, healthy fats, magnesium, vitamin E and more. We can enjoy almonds as a simple raw nut, in the form of almond milk, or even almond flour. Nowadays, there are many ways to take advantage of the health benefits that almonds possess. So, if you need more reasons of snacking on this healthy nut, here are the most surprising health benefits of eating more almonds:
Have you ever wondered what are the most surprising health benefits of eating more almonds?
Surprising Health Benefits of Eating More Almonds
#Good source of plant protein and fiber
It is no coincidence that almonds are one of the most staple foods in most healthy diets. This is because, thanks to their rich protein composition and the presence of fiber, they are a great snack for in between main meals. One serving of 30 grams of almonds will provide you with about 6 grams of protein and up to 4 grams of fiber. Protein is one of the building blocks of the body and is essential for muscle growth. It is useful for weight loss and maintaining a healthy weight because it is the most filling macronutrient that makes maintaining a lower calorie diet easier. It is recommended to get at least 35% of daily calories from protein foods, and almonds are a good way to get them. The fiber in almonds should not be underestimated either. In fact, the average adult usually does not get enough fiber for the day. In reality, a fiber poor diet leads to poorer and slower digestion, stomach problems and heaviness. What’s more, a 2017 analysis of a number of studies showed that following a diet rich in plant fiber can significantly reduce a person’s risk of developing heart disease and complications. The recommended daily intake of fiber is up to 25 g for women and up to 38 g for men. And almonds can easily supply up to 20-25% of it.
Almonds are rich in protein and fiber, making them a great snack for in between meals
This is why almonds are so nutritious and healthy
#Maintain the good cholesterol
Although almonds are high in complex carbohydrates and contain healthy fiber and protein, they are mostly known as a rich source of healthy fats. But, as you may know, there are different types of fats (some worse, some better). In addition, almonds are not just a good source of fat, but a good source of beneficial monounsaturated fats in particular. Monounsaturated fats raise the levels of good HDL cholesterol in the body. But that is not their only benefit. Useful fats support cellular functions and energy levels in our body and are essential for its normal functioning. Still, although beneficial, fats are quite calorie-rich foods, and it is easy to go overboard. And as we all know, excessive consumption of any food can lead to obesity and ill health.
Almonds are a good source of beneficial monounsaturated fats in particular
#Good source of antioxidants
One of the most powerful antioxidants for our body is vitamin E. A 30 g serving of almonds provides up to 7.3 mg of it. That is about 50% of the minimum recommended daily allowance! Antioxidants like vitamin E repel unstable molecules called free radicals that damage cells in our body. Vitamin E helps prevent damage from free radicals by scavenging them from the body, while improving immune function and preventing blood clots in the arteries. A number of studies have shown that consuming almonds effectively increases vitamin E levels in the blood. This can also lead to improved immunity and a lower risk of inflammation in the body.
Consuming almonds effectively increases vitamin E levels in the blood
#Lower bad LDL cholesterol
Not only do almonds improve good cholesterol levels, but they can also help you control the amount of bad (LDL) cholesterol in your blood. This is due to the monounsaturated fatty acids, which play a role in controlling cholesterol in the body. This was confirmed in a study from 2019 that showed that almonds actually help reduce the risk of heart disease by lowering LDL cholesterol, raising HDL cholesterol, and reducing body weight.
Almonds improve good cholesterol levels, and control the amount of bad (LDL) cholesterol
There are many studies linking nuts to a reduced risk of heart disease and type 2 diabetes. Research has also revealed a specific link between almonds and improved inflammatory biomarkers in the body. Inflammatory processes, especially when they are internal, often go unnoticed by us until it is too late. This often leads to more serious health complications. But fortunately, the regular consumption of foods rich in antioxidants (such as vitamin E in almonds) significantly reduces the risk of inflammations. Therefore, nuts play a role in the overall reduction of the risk of developing various diseases of the brain, heart, and blood.
Almonds play a role in the overall reduction of the risk of developing various diseases
#Lower blood pressure
Hypertension, which we know as “high blood pressure” is an increasingly common disease these days. And it is often due to universal problems like excessive chronic stress and obesity. Hypertension is also often called “the silent killer” as many people get used to their permanently elevated blood pressure and don’t feel the negative effects. So any way to lower and control chronically elevated blood pressure is welcome. Almonds (like other magnesium-rich foods) can greatly help us in this regard. Magnesium is a powerful mineral in the fight against stress, but it also helps on a physiological level. Magnesium deficiency is a common cause of elevated blood pressure, so consuming mineral-rich foods can help. According to a 2020 meta-analysis, almonds also have a beneficial effect on diastolic blood pressure.
Almonds can greatly help lower blood pressure
#Act as a probiotic
Almonds are a relatively high-fiber food. And that is exactly what makes them a good source of probiotics for our digestive system. Probiotics load our stomach and intestines with beneficial bacteria that not only help us digest food more easily, but also strengthen the immune system. Believe it or not, a major part of the human immunity is found in the gut. Almonds (and their skin in particular) are a natural source of probiotics that support the health and growth of beneficial bacteria in the intestinal tract.
Almonds (and their skin in particular) are actually a natural source of probiotics
Well, now you are aware of why almonds are such a popular health food. They have a rarely-seen combination of good nutritional composition and quite a few research-proven health benefits. And they are pretty delicious… Almonds, like any other healthy food, work best in combination with many other nutritious foods, not on their own. The variety and combinations of these nutritious and healthy foods will make your diet more effective and fulfilling! And achieving your goal – a whole lot easier!
Now you know which are the most surprising health benefits of eating almonds!