Nutrient-wise, almonds pack quite a punch. Almonds can be eaten in a variety of forms, such as a whole nut, chopped, sliced, made into flour or nut butter, and so on. Almonds can be used to create a delicious milk substitute. This nutrient-dense nut fully justifies its reputation as a superfood. They are versatile and can be used in savory and sweet recipes alike. They can also be bought in a variety of other forms and they are also called “nuts,” but scientifically speaking, they are seeds. You may use them in a variety of ways, including in salads, nut butter, and granola bars. They are a common addition to many diets, and they contribute more than simply a delicious crunch to meals and snacks.
Almonds are a surprising source of protein and fiber despite being classified as a “good fat.” This is encouraging news for plant-based eaters who don’t get enough fiber, such as vegans and vegetarians. One of the oldest trees that humans may have nurtured was the almond tree. Almond trees were domesticated in Jordan some 5,000 years ago, according to archaeological finds. They are not nuts at all but rather seeds. Peaches, apricots, and cherries all share a common ancestor with these. The fleshy component of the fruit cannot be consumed like other members of the family. Below are a few perks of almonds confirmed by science and several easy methods to get them into your healthy diet.
What are the health advantages of almonds?
Nutrients such as vitamin E, zinc, potassium, and fatty acids can be found in abundance in almonds. Almonds are a treasure trove. They are known to strengthen your memory, preserve your vision, aid digestion, and keep you feeling full for an extended period. There are a variety of kinds of almonds, and they can be divided into two broad categories: sweet and bitter. However, how they are prepared and the flavors they are given may be of greater significance from a nutritional standpoint. On the shop shelves, you can probably find salted almonds as well as nuts with various flavors, but raw almonds that have not been salted are your best bet if you want to avoid excessive added sugar and sodium.
The potentially beneficial effects of this multipurpose nut can be obtained in a wide variety of forms, ranging from almond milk to almond flour, and in a variety of different ways. Or, if you want, you may accomplish the same effect by keeping things uncomplicated and satisfying your desire for a snack by grabbing a bunch of unsalted almonds the next time it happens. Here are some potential rewards you’ll gain!
Following are the health advantages of almonds
Antioxidants Can Be Found in Abundance in Almonds
It’s no secret that almonds are full of healthy antioxidants. Inflammation, aging, and diseases like cancer can all be attributed to oxidative stress, which can be mitigated with antioxidants.
The dark skin of almonds is where the majority of their potent antioxidants are found. So, from a nutritional standpoint, almonds that have had their skins removed (blanched) are not the ideal option. Sixty male smokers participated in a research trial, and the results showed that consuming around three ounces of almonds every day reduced oxidative stress indicators by 23-34% over four weeks. These results are consistent with a previous study’s conclusion that including almonds in your major meals can help lower oxidative damage markers.
The Vitamin E Content in Almonds is Very High
Antioxidants in the vitamin E family are fat-soluble. They tend to accumulate in cell membranes, where they can protect cells from free radical damage. One ounce of almonds contains 37% of the recommended daily intake of vitamin E, making them one of the finest food sources of this nutrient. High vitamin E consumption has been associated with decreased risk of cardiovascular disease, cancer, and Alzheimer’s disease in many research investigations.
Almonds May Help Maintain Healthy Blood Sugar Levels
Nuts are a great source of healthy fats, protein, and fiber, and they contain very few carbohydrates. Because of this, they are ideal for diabetics. Almonds’ remarkable magnesium content is another bonus. The mineral magnesium has a role in more than 300 physiologic activities, including the regulation of blood sugar. As of right now, the recommended daily allowance (RDA) for magnesium is between 310 and 420 milligrams. Almonds, which weigh about 2 ounces, give nearly half of that amount (150 mg). Magnesium deficiencies affect 25-38 percent of persons with type 2 diabetes. The effects of high blood sugar are greatly mitigated and insulin’s effectiveness is enhanced when this shortage is corrected. Taking magnesium supplements significantly lowers insulin resistance in individuals who are not suffering from diabetes. This suggests that eating magnesium-rich foods like almonds can reduce the risk of developing metabolic syndrome and type 2 diabetes.
Lowering blood pressure is another benefit of magnesium
Almonds’ magnesium content could also benefit hypertension. High blood pressure is a major cause of cardiovascular diseases, cerebrovascular accidents, and renal failure. Having a magnesium shortage is related to high blood pressure similar to being overweight. Blood pressure can be significantly lowered by treating magnesium deficiencies, according to studies. Almonds can be a game-changer if you’re not getting enough magnesium in your diet.
Cholesterol levels can be lowered by eating almonds
Elevated levels of LDL lipoproteins, or “bad” cholesterol, in the blood are known risk factors for cardiovascular disease. Your LDL levels are highly susceptible to the foods you eat. There is evidence that eating almonds can help reduce LDL. Almonds make up 20% of one’s daily caloric intake. Another study indicated that people who ate 1.5 ounces (42 grams) of almonds per day had a reduction in LDL cholesterol of 5.3 mg/dL while keeping their “good” HDL cholesterol levels. Those who took part have experienced good results in their fat loss.
The fat-burning potential of almonds has been studied
You may have trouble absorbing some of the nutrients included in nuts because of how they are structured. In addition, there’s some data to show that eating them may give your metabolism a little kick. Nuts, which are high in healthy fats and protein, help you feel full for longer and aid in weight loss. High-standard human studies confirm this. One study found that compared to a diet heavy in complex carbs, one that included three ounces of almonds resulted in 62% more weight loss. In another study with 100 obese women, those who consumed almonds lost significantly more weight than those who did not. Measures of general health, including waist circumference, improved as well. Despite their high-fat content, almonds are an excellent choice for those trying to lose weight. Binge eaters should avoid them because they are high-calorie snacks.
How to incorporate them into your diet?
Evidence from a variety of research suggests that adding ten to a hundred grams of them to your daily diet can help your body maintain a healthier balance between glucose and fat. When included in the diet regularly, they can prevent the development of most CVDs. The average weight of an almond seed is 1-1.5 grams, and there should be about twenty to thirty almonds in a single ounce. It’s fine to eat eight to ten of them daily. As a first step, try sprinkling some almonds over a baked good or adding some to a salad. Eat them as a snack and see if they work for you. The salty and unsalted versions are equally tasty. Crunchy almonds are best when roasted first. You can even blend them into a smoothie and have them before work. Make a refreshing smoothie using almond milk, fruit, and frozen yogurt.
Prepare soups and vinaigrettes with the help of almond paste. Slivered, blanched almonds are a delicious addition to sweets. Almonds, when diced, make excellent stuffing and coating. As an additional option, try some almond butter if you’ve never had it before. A flavor like no other! Almond milk can stand in for cow’s milk or buffalo milk. Similarly, almond flour can be a nutritious alternative to white flour. You can add them to yogurt with fresh fruit, sprinkle them over salads for a pleasant crunch and a dash of protein, toss them with green beans, fresh lemon, and garlic, or just grab a handful and consume them as is for a delicious afternoon snack.
Is it possible to have adverse reactions from consuming too many almonds?
In addition to vital fats, fiber, vitamin E, and phytonutrients, almonds also contain phytonutrients. They are beneficial to your health to the extent that you do not consume them in excess. However, eating an excessive amount of almonds can be dangerous.
Following are the adverse effects of almonds
Cyanide Poisoning
Cyanide is stored in the seeds of bitter almonds in rather significant concentrations. There is a potential for 0.9 to 4.9 mg of hydrogen cyanide to be released per gram by each almond seed. Cyanide can be fatal in doses ranging from 50 to 300 milligrams when administered to an adult. One shouldn’t increase their consumption of them without consulting their physician, it may harm you because it contains cyanide. Immediately seek medical attention for the problem.
Bloating
Because of the high fiber content of almonds, eating an excessive amount of them can cause you to feel bloated, uncomfortable, and too full.
Excess of Vitamin E
If you ingest an enormous quantity of vitamin E in the shape of almonds, you run the risk of developing symptoms such as nausea, diarrhea, cramping in the intestines, weakness, exhaustion, headaches, and sometimes even blurred eyesight.
Vitamin E has a daily recommended dietary allowance of 15 milligrams for adults. There are 7 milligrams of vitamin E in every ounce (28 grams) of whole almonds. Therefore, you should carefully schedule your consumption.
Interactions Between Drugs
Almonds contain vitamin E, which may cause pharmacological interactions with other medications, such as anticoagulants, chemotherapeutic medicines, statins, etc. Even if something like this only happens once in a while, the possibility is still there.
The Bottom Line
Don’t be hesitant about incorporating almonds into your diet in whatever way works best for you. Nutrient- and antioxidant-rich, almonds are a healthy snack. They aid in maintaining a healthy weight and heart rate. The skin and digestive tract both benefit from eating this superfood nut. Nuts like them are great for you. They’re a great option for vegetarians and vegans looking to get their protein in while still sticking to their diet. They are versatile and can be used in many different ways in the diet. Almonds and almond products should be avoided by anyone who has a nut allergy.
Almonds are a nutrient-rich nut that is high in both protein and fat. These nuts are packed with nutrients and provide many health benefits, including increased energy, the ability to lose weight, lower total cholesterol, enhanced memory and cognitive function, clearer skin, and new hair development. There is some evidence that eating too many of them can lead to cyanide poisoning and abdominal distention. Anticoagulants and chemotherapeutic medications may also interact with these nuts. So, use moderation when consuming them. They are a great source of healthful fats, dietary fiber, protein, magnesium, and vitamin E. Almonds improve health in several ways, including lowering blood sugar, blood pressure, and cholesterol. In addition to reducing hunger, they can also help people lose weight. Almonds, in my opinion, are the closest thing to a perfect food that exists.
Sirisha B