Almonds are extremely nutritious, being rich in fiber, protein, vitamin E, magnesium vitamin B2, phosphorus, among other nutrients important for health. Besides being extremely healthy, it is an easy food to add in the diet, since it can be consumed in several ways: whole, grated, like flour, oil, milk and butter.
Nutritional Value of the Almond:
28g serving (23 units):
- Energy: 164 calories
- Carbohydrate: 5,6
- Sugars: 1.4 g
- Fats: 14.4 g
- Proteins: 6 g
- Fibers: 3.3 g
- Potassium: 206 mg
- Cholesterol: 0 mg
- Sodium: 0 mg
Now that you have seen the properties of the almond in relation to the main nutrients, understand the following for what it is used for and what are the main benefits of eating 5 almonds daily which is the recommended dose as per ayurveda.
1. Almonds For Brain Health
Almonds are a rich source of many essential nutrients for brain health and are very important for growing children. By containing riboflavin and L-carnitine, nutrients that potentiate brain activity and create new neural connections, almonds reduce the risk of Alzheimer’s. Studies show that consuming almonds periodically brings benefits to the nervous system as a whole
Moreover, almonds contain, vitamins B6 and E that slow down the aging of brain cells that cause memory problems. The omega-3 and omega-6 fatty acids present in almonds contribute to intellectual processes and magnesium strengthen the nerves in the brain.
2. Cholesterol in the Right Measure
Although rich in fat, almond is a great ally for anyone who needs to lower their LDL . It increases the good cholesterol (HDL) that removes fat molecules from the blood. Doing so reduces the risk of heart attacks.
A study published in the Journal of the American Dietetic Association explains that almond is so important for those who need to lower the level of bad cholesterol because it is the largest source of vitamin E available in nature.
Another study found that 42 grams of almonds per day lowers LDL by 5.3 mg / dl while maintaining HDL. In addition, they still prevent LDL oxidation, which causes heart problems.
3. Almonds Decreases Cancer Risk
Almonds are good for preventing any type of cancer because they are a great source of antioxidants that neutralize free radicals and help recover damaged cells.
They are still especially effective against colon cancer because, according to researchers at the University of California, they help the body pass through the body. The American National Cancer Center has conducted a number of research studies that show the importance of a high-fiber diet (such as almonds) to reduce the risk of colon cancer.
4. Almonds For Slowing Skin Aging
Surprisingly there are also the benefits of almond to the skin. These antioxidants also have properties that protect the skin against oxidative stress and create a more effective protection against UV rays, preventing premature aging. Most antioxidants are in the rind, so do not discard it.
The vitamin E present in almonds also protects the collagen and elastin proteins that “sticks” to the cells of your skin and leaves you free from free radical damage. Collagen and elastin are essential for firm, youthful and wrinkle-free skin.
5. Almonds For Weight Loss
This is one of the most desired almond benefits that people least aware of. Being rich in protein, fiber, and unsaturated fat, almonds greatly increase the feeling of satiety thus helps in weight loss. By eating a small portion, people feel satisfied even with low calories and very low carbohydrate levels.
A study of 137 participants over four weeks showed that consuming 43 grams of almonds per day reduces hunger considerably. The results were published in the European Journal of Clinical Nutrition in 2013.
Although almonds are high in fat, these are healthy fats. In addition, they are famous for contributing to metabolism. Research has shown that those who eat almonds at least twice a week are 31% less likely to gain weight compared to those who never eat.
A good option for those who want to lose weight is to use almonds as a snack. Buy cereal bars that contain almonds or opt for a mix of nuts.
6. Almonds For Heart
Like other seeds, almonds lower the risk of heart disease. This is because almond is an incredible source of unsaturated fats, protein, potassium, and antioxidants. They are still a good source of folic acid and vitamin E and lower the level of homocysteine - very important factors for the health of arteries.
Research from Tufts University has proven that flavonoids in almond bark also decrease the risk of heart disease. They even help reduce the presence and impact of C-reactive proteins that cause inflammation in the arteries.
To complete, according to the Loma Linda School of Public Health, anyone who consumes almonds five times a week is 50% less likely to have a heart attack. Other research has shown that an almond-enriched diet can improve the functioning of the arteries in the short term.
7. Almonds Ideal For Diabetics
Almonds help lower the level of glucose and insulin after meals and are a good way to avoid spikes of blood sugar. Between 25% and 38% of people with type 2 diabetes have a magnesium deficiency and the almond can solve this: only 56 grams of almonds provide 150mg of magnesium per day, and the indicated is to consume from 310mg to 420mg. But what is magnesium for?
It aids in the control of blood sugar and is involved in more than 300 blood processes. Therefore, consuming the indicated amount is very important for both diabetics and those who want to avoid future problems.
8. Almonds For Controlling High Blood Pressure
The magnesium offered by almonds is also very important for you suffering from high blood pressure. Magnesium deficiency leads to pressure problems, which can lead to heart attacks, strokes and kidney failure. The potassium present in almonds also helps to regulate blood pressure. All this with low sodium level, which is harmful to people suffering from hypertension.
9. Almonds For Muscle Gain
Among the benefits of almond is muscle development. They are an excellent source of protein, which is essential for gaining muscle. A quarter of a cup of almonds has 8 grams of protein, 2 grams more than an egg.
10. Almonds For Strengthening Bones & Teeth
Omega 3 also has beneficial properties for bones because it increases calcium absorption and leaves bones stronger by improving collagen synthesis
Only 92 grams of almonds provides 24% of the amount of calcium the body needs per day. As if that were not enough, they are still a good source of magnesium and phosphorus, which are also important for the health of bones and teeth and to prevent osteoporosis.
11. Almonds For Energy
Almonds contain a lot of quality calories, with nutrients that help convert those calories into durable energy. The presence of manganese, copper and riboflavin increases energy production and speeds up metabolism. If you need extra energy and do not want to get full of bad fat and sugars, bet on the almonds.