Benefits of Almonds
Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer’s.
A 1 ounce (28 grams, or small handful) serving of almonds contains :
- Fiber: 3.5 grams.
- Protein: 6 grams.
- Fat: 14 grams (9 of which are monounsaturated).
- Vitamin E: 37% of the RDA.
- Manganese: 32% of the RDA.
- Magnesium: 20% of the RDA.
- They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
1. Controls Diabetes
Almonds also help control blood sugar levels and prevent complications from diabetes. The healthy fats, vitamins, fiber and several minerals in almonds help regulate the absorption and processing of glucose.
According to a study published by online journal Diabetes Care, nuts like almonds can help control Type 2 diabetes in men and post-menopausal women.
2. They provide healthy fats and aid in weight loss:
- Although nuts are high in fat, frequent nut eaters are thinner on average than those who almost never consume nuts. (Data from the Nurses’ Health Study)
- Those who ate nuts at least two times per week were 31 percent less likely to gain weight than were those who never or seldom ate them in a study involving 8865 adults. (WHFood’s article on almonds)
3. Almonds Are Loaded With Antioxidants
Almonds are a fantastic source of antioxidants. Antioxidants help to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer . The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin .
4. Supports Heart Health
There are many nutrients in almonds that contribute to heart health. For instance, almonds are rich in magnesium, which improves blood flow and the movement of oxygen and nutrients throughout the body. This in turn can help control blood pressure and reduce the risk of heart attacks.
5. Almonds Protects Your Cell Membranes From Damage
Vitamin E is the name for a group of fat soluble antioxidants.These antioxidants tend to build up in cell membranes in the body, protecting the cells from oxidative damage.
Almonds are among the world’s best sources of vitamin E, with just one ounce providing 37% of the recommended daily intake
6. Prevents Birth Defects
Pregnant women can enjoy almonds while helping prevent birth defects in their babies. The high amount of folic acid in almonds helps in healthy cell growth and tissue formation, which are important for the healthy growth of the fetus. Folic acid helps reduce neural tube defects (NTDs), including spina bifida and anencephaly, in newborn babies.
7. Almonds Can Assist With Blood Sugar Control
Nuts are low in carbs, but high in healthy fats, protein and fiber. This makes them a perfect choice for diabetics. However, another thing that sets almonds apart, is their remarkably high amount of magnesium. Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control
8. Strengthens Bones
Almonds are rich in phosphorus and calcium, the two most essential nutrients for maintaining bone health. They also have magnesium, manganese and potassium, which are important for healthy and strong bones.