Almonds contain vitamins, minerals, protein, and fiber, thus they may offer various health benefits. Only a bunch of almonds — roughly 1 ounce — contains one-eighth of a person’s daily protein needs.
People can eat almonds raw or toasted as a snack or add them to sweet or flavorful dishes. They are also available sliced, slivered, as flour, oil, butter, or almond milk.
Below are some of the benefits of Almonds:
Good Dietary Source of Vitamin E
Vitamin E may not be on your radar, however, this fat-dissolvable nutrient is likewise a powerful antioxidant.
Antioxidants shield your cells from free radicals harm brought about by things like a poor diet, smoking, and environmental pollutants.
The more oxidative harm your cells need to fight, the greater your risk for developing chronic diseases and cancer.
As a standout amongst other normal dietary sources, a 1 oz. serving of almonds takes care of 37% of your prescribed daily intake of vitamin E to develop the antioxidant army in your cell membranes.
That might be the reason researchers noticed a connection between higher vitamin E intake and lower rates of heart disease, cognitive decline, Alzheimer’s disease, and cancer.
Help in Reducing Cholesterol levels
If you have high cholesterol, you might be avoiding foods with a high amount of fats like almonds, but research shows this is a bad move.
Consuming almonds regularly enables your body to increase high-density lipoproteins (HDL cholesterol levels) while bringing down low-density lipoproteins (LDL cholesterol levels).
This is significant because having more LDL cholesterol may put you at more serious risk for heart disease while having higher HDL cholesterol reduces that chance.
Participants in one trial learned that eating 1.5 oz. of almonds every day brought down their cholesterol an average of 5.3 mg/dL — while still maintaining “good” HDL cholesterol levels.
In another study, researchers learned that when 20% of daily calories came from almonds, LDL cholesterol brought down by a “clinically significant” average of 12.4 mg/dL after four months. That is a significant drop in a short time.
In another trial, researchers needed to see whether fatty almonds or a carb-filled entire wheat biscuit were better for bringing down cholesterol. They split up 27 individuals with high cholesterol and gave them various snacks to eat for a month each. Each snack counted for 20% of their daily calories and comprised of either a full dose of whole almonds, a low-saturated fat whole-wheat biscuit, or half a dose of almonds in addition to half a biscuit.
Eating the full-dose almonds indicated the best decrease in total cholesterol numbers, however, even the half-dose improved LDL cholesterol levels. However, the full-dose almonds alone brought down oxidized cholesterol levels by 14%.
This is fantastic news since getting your cholesterol to healthy levels brings down your cardiovascular risks and may even lower your blood pressure.
Help in Digestion
In case you’re experiencing constipation or diarrhea on a low-carb or ketogenic diet, you likely need to add more fiber to your menu — and more water.
Extra insoluble and dissolvable fiber will forestall constipation and diarrhea and guarantee smooth digestion and assimilation.
Since almonds have 3g of fiber per serving, they can assist bulk up your stools and move the procedure along.
The fiber in almonds will likewise take care of the healthy bacteria in your gut to assist you with accomplishing better gut flora balance.
Increases Insulin sensitivity
Did you know that magnesium plays a vital role in blood sugar control?
So perhaps it isn’t astonishing that numerous people with type 2 diabetes are also inadequate in magnesium.
Adding more magnesium to your diet may bring down blood sugar levels and increment insulin affectability so it works better for those having type 2 diabetes.
Indeed, even those without diabetes see less insulin opposition when they up their magnesium intake.
Once more, a serving of almonds gives you near 20% of your magnesium consumption for the day so they might be a perfect snack for those attempting to increase insulin affectability.
This is only one of the advantages of almonds for those battling with blood sugar issues.
Better Skin, Hair and Nails
All the vitamin E antioxidants in almond skins may be able to shield your skin from the sun’s harmful UV damage and shield you from skin cancer.
Since UV harm causes your skin to appear more wrinkled, vitamin E has been utilized in dermatology products for more than 50 years along with vitamin C to lessen those signs of aging.
You can even utilize almond oil to add moisture to dry skin if you obsessively wash your hands.
Besides, a serving of almonds contains 49% of your daily dose of biotin, which is the star of numerous hair and nail development supplements.
While many women say that additional biotin enables their hair and nails to grow stronger, longer, and faster, there aren’t numerous scientific studies to demonstrate this dietary connection.
Potential Erectile Dysfunction (ED) Treatment
ED turns out to be more common as men get older because of hormonal changes, side effects of medications, increased stress, and high blood pressure/high cholesterol.
Since high blood pressure and high cholesterol both narrow veins in the penis, handling these issues becomes a priority if you have ED. Also, as you’ve just observed, almonds can help with both.
Almonds also contain an amino acid called arginine, which helps relax blood vessels and improves blood circulation, so it might likewise help mitigate ED issues as well.
Besides, the monounsaturated fats in almonds assist men with adjusting their hormones and keep up a normal sex drive and a healthy reproductive system.
Almonds also assist women in adjusting their sex hormones.