Diet & Nutrition

Health Benefits Of Almonds and Its Nutritional Value

Almonds are great source of Vitamin E & Antioxidants. They help in fighting against cancer, Diabetes & LDL. Read more for other health benefits of Almonds.
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Nutritional Facts

Health Benefits Of Almonds

“Almonds have been studied extensively for their benefits on heart health, diabetes, and weight management,” said Jenny Heap, a registered dietitian with the Almond Board of California. But do you know why this nut has been given so much importance? Let us understand this nut in details by breaking it down to its macro and micro levels.

Any food can be explained by understanding its macro and micronutrient profile. As per the studies, there are 3 Macronutrients and 40 essential micronutrients are required for the healthy growth of the human body. 

Macro Nutrients Breakdown

As we explained there are 3 macronutrients required for the healthy growth of the human body. These three nutrients are present in almost every food that we consume. The only thing is the percentage of these nutrients present in every food. Now let us see how these 3 Macronutrients are balanced in Almond.

Carbohydrates15%
Protein12%
Fats72%

For 1 ounce (28 gm) of almonds which is nearly around 23 almonds will provide you around 14 gm of fats out of which 1.1 gm is saturated fats. You will get 6 gm of carbs consisting of 3.5 gm fiber and 1.2 gm sugars. Most importantly you get 6 gm of proteins.

Micro Nutrients Breakdown

Micronutrients, as explained, are essential for the healthy and proper functioning of the human body. As compared to Macronutrients they are required in small quantities generally less than 100 mg/day. Micronutrients consist of micro minerals and vitamins.

Vitamin E (RDI)37%
Manganese (RDI)32%
Magnesium (RDI)20%
Calcium (RDI)8%
Iron (RDI)6%

Almonds in terms of micronutrients are generally rich in vitamin E as compared to 5 other nutrients they also contain contain a very good amount of copper, vitamins B2 and phosphorus. The breakdown of these nutrients has been made on the values of RDI and DV. 
Almonds are also a very good source of Phytic Acid. Phytic acid is a substance which helps in binding of minerals and helps in their retention in the human body. 
*Percent Daily Values (%DV) are based on a 2,000 calorie diet.

5 Reasons For Adding Almonds In Your Diet:

Almonds are among the world’s most popular tree nuts.

Here are the 5 health benefits of almonds.

Almonds are a good source of Antioxidants

Almonds are considered a great source of antioxidants.

One of the main reason for consuming Almonds is that they provide protection against the Oxidative Stress which can cause inflammation, aging and cancer by damaging your cell molecules.

In one clinical study conducted on male smokers has provided some positive results on consuming Almonds for reducing oxidative stress.

In this study, it was found that consumption of 3 ounces (83 gm) almonds per day reduced oxidative stress in smokers by 23-34 % when consumed over a period of 4 weeks

 

Almonds help in Controlling blood sugar levels

In a study published in 2006 in the journal of nutrition found a significant reduction in the blood insulin levels of the participants provided with Almonds after their meal as compared to the other participants. 

In one another study published in 2007 in the journal metabolism found that the participants provided almonds with bread meals had a low rise in the blood sugar levels as compared to other participants. They also found that more almonds consumed by the participants resulted in lower blood sugar levels.

Another main reason for consuming Almonds is that they are low in carbs and high in healthy fats, protein, and fiber. It has been found that 25-35% type 2 diabetic patients are deficient in magnesium and 2 ounce of almonds provides around 400mg of magnesium which is nearly half of the daily recommended value (RDI).

Magnesium is a mineral which helps in regulating blood sugar levels and improves the insulin functioning.

 

Good source of energy

Almonds not only provide you healthy nutrients but they are also a good source of energy. 

Almonds are very low in simple carbs and high in healthy fats and protein. These both nutrients are known for providing fullness for a longer period of time. These both nutrients take more time in digesting as compared to simple carbs release energy for a longer period of time.

Apart from these two nutrients, Almonds are also rich in riboflavin(Vitamin B2), manganese and copper are also known as energy-encouragers. 

 According to the national institute of health Vitamin B2 helps in the production of red blood cells and release energy from carbohydrates consumed by the body

Reduced cancer risks

According to one study published in 2017 in the American Society of Clinical Oncology which was conducted on 826 colon cancer patients. 

The study found that the patients who ate a minimum 2 ounces of nuts including almonds were at 42% lower chance of cancer recurrence and 57% lower chance of death from cancer.

Almonds are a rich source of Antioxidants and Vitamin E which are known for their cancer-fighting properties.

Almonds maintain healthy cholesterol levels

Most of the heart problems are caused due to the high amount of LDL (bad cholesterol) present in our blood. 

“Nearly two decades of research shows that almonds can help maintain a healthy heart and healthy cholesterol levels,” said Heap. A 2009 article in The American Journal of Clinical Nutrition

in a number of other studies, it has been proved that consuming nuts including Almonds is a very good dieting strategy for reducing heart-related problems. 

Regularly consuming nuts have been proved very effective in lowering the deaths caused by heart diseases with an average of 37% reduction in heart-related deaths.

In another study, it was found that consuming 48 gm of almonds daily can help in lowering the LDL/Bad cholesterol and maintain good cholesterol.

 

Almonds For Muscle Gaining

Almonds are a great source of vitamin E and are considered beneficial for your muscles. Being a great source of powerful antioxidants Almonds help you recover faster from your workouts. 

Finally, they are a great source of healthy fats and protein and when consumed with other food items can help you boost your muscle gains. They also contain antioxidants and found very effective in post workout recovery. 

*Check out these recipes for muscle gaining.

Almond Berry Smoothie
Almond Berry Smoothie
Muscle building protein shake
Muscle gaining Shake

Almonds For Weight Loss

Almonds are a good combination of Fiber, Healthy Fats and protein which makes them perfect snacks for satisfying your cravings and keeps you full for a longer period of time.

A 2003 study published in the International Journal of Obesity and Related Metabolic Disorders suggested that when almonds are combined with a low-calorie, high-monounsaturated fat diet led to more weight loss than a low-calorie diet with lots of complex carbohydrates.

 

FAQ

Most frequent questions and answers

It has been found that consuming 28 gm to 48 gm of Almonds on daily basis helps in maintaining healthy body

Yes, there is a possibility of being allergic to Almonds. An almond allergy is typically grouped with a tree nut allergy (including cashews, walnuts, Brazil nuts and others), and is usually severe. 

It has been recommended that Almonds should be stored in cool, dry conditions, away from direct sunlight and away from other foods with strong odors, which almonds can absorb.

According to the American Society for the Prevention of Cruelty to Animals, there is no evidence that almonds are toxic to animals. However consuming in large quantity can cause upset stomach.

Almonds are low in Carbs and high in healthy fats and protein, hence they can be good alternative for Type 2 diabetic patients.

Brown layer skin of Almonds is rich with powerful antioxidants. For this reason, you must consume whole Almonds for better health perspective.

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