The Health Benefits of Almonds are ranging from skincare to heart disease. They are been popular as a healthy diet ingredient since ancient times. Today it’s been praised around the world for almonds’ numerous health benefits. Almonds are known as a healthy solution to health problems like indigestion, cold & cough, high cholesterol, diabetes, skin allergies, hair fall, impotence, and brain fatigue.
Health Benefits of Almonds:
Followings are the few of health benefits of almonds:
1- Almonds Help to Prevent Heart Disease
Almonds are found beneficial in the prevention of heart disease. According to a study at Aston University by Professor Helen Griffiths, Professor in Biomedical Sciences and Executive Dean of the School of Life and Health Sciences at Aston University in Birmingham, UK. Professor said:
“Our study confirms that almonds are a superfood.
Previous studies have shown that almonds keep your heart healthy. Our research proves that it’s not too late to introduce them into your diet. Adding even a handful (around 50g) of almonds every day for a short period can help. You could replace a daytime snack with a bag of almonds or add them to your regular meals like porridge or muesli to help reduce your risk of heart problems.”
In a nutshell, almonds help in keeping the blood vessels healthy by significantly improving the number of anti-oxidants in the blood that results in lower blood pressure and improved cardiac function. So, it’s recommended to include almonds in your routine diet due to the amazing health benefits of almonds.
2- Almonds Help to Control Blood Sugar Level
Almonds are helpful in reducing the sudden rise of blood glucose & insulin levels after meals. In fact, they contain a significant amount of MUFAs that helps to slow down the release rate of glucose in the bloodstream. Almonds are found to be helpful in preventing a sudden spike in blood sugar level after meals. People suffering from diabetics suffer from this condition and almonds are helpful to counter it in a natural way (unless they are not been restricted to use nuts or already been on sufficient medication). This natural gift regulates the absorption of glucose in the blood and makes the whole process much better.
On top of this, almonds are helpful in preventing other harmful effects of diabetes (a condition when insulin is not sufficient to control blood sugar level) like obesity (unhealthy body weight), inflammation, and stress.
3- Almonds Help to Maintain Healthy Skin
Almonds are known to be beneficial for skin health and almond oil massage is often practiced for newborn babies. Cosmetic products like soaps use almond oil as a base to its well-known reputation of improving skin complexion. In addition, the presence of vitamins, antioxidants, healthy fats, and their ability to improve blood circulation, helps to keep skin hydrated and also results in better & early healing of wounds.
Almonds are a great source of antioxidants & Vitamin E that are helpful in nourishing the skin. They are found to be beneficial in reversing the signs of aging as it contains a high concentration of catechin, epicatechin, quercetin, kaemferol. Research shows that these antioxidant compounds are helpful to fight skin cancer. They reverse the effects of oxidative stress arising due to pollution and UV light exposure.
4- Almonds Improve Brain Functionality
Almonds are considered to be one of the best real superfoods and more appropriately brain foods. The presence of Riboflavin and L-carnitine in almonds is what makes them unique in positively affecting & preventing cognitive decline. Adults, especially the elders are recommended to take almonds (or other nuts) as a routine ingredient in their weekly diet plan because of these brain function improvement benefits. Studies have shown that almonds can help in improving brain functionality and can prevent brain disorders like dementia and Alzheimer’s disease.
According to Ayurvedic science, almonds help increase high intellectual level and longevity.
“Almonds contain nutrients which are helpful in the development of healthy brain.”
This is one main reason that almonds are recommended as an essential food for growing children. In many countries, mothers are used to giving water-soaked almonds to their children early morning every day. Almond milk is also very beneficial and is used as a brain tonic, recommended for students in exams and to relieve other general mental stress conditions.; almond oil is also considered to be helpful for brain health.
5- Health Benefits of Almonds: Prevents Cancer
Almonds contain powerful antioxidants that are helpful in fighting free radical damage and oxidative stress that is caused by cancer. Elimination of free radicals from the body strengthens the immune system and helps to protect the body against chronic diseases.
Nut consumption, in general, is known to reduce the risk of cancers, especially colon, prostate, and breast cancers. Studies have shown that almonds and other nut consumption in adults have a positive correlation in cancer prevention.
6- Health Benefits of Almonds: Weight Loss Diet
Almonds are one good ingredient of your weight loss diet plan; they provide healthy fats that are helpful in reducing weight:
- Though nuts are high in fats frequent nut eaters are thinner on average than non-eaters. (- Data from Nurses Health Study)
- Eating nuts at least two times per week makes you 31% less prone to weight gain in comparison to those who were not consuming almonds. (- study findings in WHFood’s article on almonds)
- Healthy fats & dietary fiber in almonds helps you have a tummy full feeling that leads to fewer hunger cycles and ultimately aid in weight loss.
- Almonds are high in fats and calories but they help in keeping your blood sugar level more stable, giving you a prolonged feeling of satisfaction.
- Nuts (almonds) help you in having lesser food cravings, so you can avoid overeating and taking junk food.
- Eating almonds support a healthy metabolism, a healthier weight, and a lesser trend towards obesity.
- Regular consumption of almonds by women results in reductions in weight, waist circumference, fats reduction, and stable blood pressure levels (- study findings in international journal of Obesity)
7- Almonds Good for Bones & Dental Health
Almonds are a good source of trace minerals, including magnesium and phosphorus. Magnesium and Phosphorus are crucial nutrients for building and maintaining strong teeth and bones. Nutritional benefits of almonds include the ability to help prevent tooth decay, fight cavities, lower the risk for bone fractures and fight osteoporosis.
Almonds help build strong bones and teeth. The phosphorus in almonds helps make this possible.
Almonds are a fantastic source of many vitamins and minerals, and phosphorous is definitely counted among them! Phosphorous can have a considerable impact on the strength and durability of bones and teeth, while also preventing the onset of age-related conditions like osteoporosis.
8- Almonds Help to Digestive System
Almonds are rich in fiber, and like most other fiber-rich foods, almonds help prevent constipation. However, it is also important to drink a significant amount of water when eating almonds to speed up the digestive process and beneficial effects of the nut. You don’t even need to eat an excessive amount, the amount of fiber in 4 or 5 almonds is enough to keep your digestion and bowel movements regular.
People can even reduce their risk of Alzheimer’s disease by consuming almonds because they have been known to have such a positive effect on neural activity. Stimulating new neural passageways and connections can keep Alzheimer’s disease and neural degeneration from developing.
However, just like almost any other food, almonds have their downside. They do contain oxalates, and excessive oxalates can cause crystallization, which can lead to a host of different issues. People that have kidney or gallbladder problems should avoid eating almonds.
In addition to healthy fats and alkaline-forming molecules, almonds (especially the skin of almonds) contain probiotic components that help with digestion, detoxification, and healthy bacterial growth within the gut flora — a key to actually utilizing nutrients from food and preventing nutrient deficiencies.
Studies suggest that almonds and almond skins may lead to an improvement in the “intestinal microbiota profile,” meaning the intestine’s bacterial activities improve and promote numerous health benefits due to the presence of prebiotic properties, the precursors for probiotics.
A 2014 study by the Institute of Food Science & Technology in China found that when women ate a daily dose of 56 grams of almonds over an eight-week period, significant increases in the populations of healthy bacteria called Bifidobacterium and Lactobacillus were observed. (7)
9- Almonds Boost Energy
Boosts energy: The presence of manganese, copper and Riboflavin in almonds helps in energy production and metabolic rate. If you are on the go, a handful of almonds can get you through the day without filling you up with calories or fat.