Almonds are an easy snack to grab when you are on the go, and despite being high in fat (healthy fat of course), they have several amazing benefits that you may not know about! Once you see the list below, you will definitely be reaching for a handful of almonds!
Here are 9 reasons why almonds are amazingly beneficial for you:
1. Loaded with nutrients and antioxidants
For just 1 ounce (roughly 23) of almonds, the nutritional profile looks like this:
- Fiber: 3.5 grams
- Protein: 6 grams
- Fat: 14 grams (9 of which are monounsaturated)
- Vitamin E: 37% of the Recommended Dietary Allowance (RDA)
- Manganese: 32% of the RDA
- Magnesium: 20% of the RDA
- Riboflavin: 20% of the RDA
- Almonds also contain calcium, iron, and potassium
In addition to their fantastic nutritional profile, almonds, specifically the brown, “skin” layer of almonds, are loaded with antioxidants. Because of this, you do lose many of the antioxidant properties if you eat only blanched almonds, so be sure to incorporate whole almonds into your diet.
The antioxidants in almonds help to fight against diseases and help to protect the cells that impact the aging process.
2. Can help with controlling blood sugar and pressure
Almonds are high in healthy fat and magnesium, but low in carbohydrates. The healthy fat and magnesium is not only a great snack for someone with diabetes, but the magnesium helps to regulate blood sugar. Additionally, magnesium can help to lower blood pressure, which helps to fight against the risk of heart attacks and kidney failure. Even in people who many not suffer from diabetes or other health issues, studies have shown that increasing magnesium intake has helped, since many people do not meet the daily amount of recommended magnesium.
3. They support healthy brain function
The nutritional profile in almonds, specifically the riboflavin, help to reduce and prevent inflammation in the brain, which in turn helps to reduce the risk of diseases like Alzheimer’s. Almonds also help to fight against cognitive decline.
4. Can lower cholesterol
Almonds can help to lower the “bad” cholesterol in your body while maintaining the “good” cholesterol. Having high cholesterol can increase your risk for heart disease, so lowering the bad cholesterol is another way that you can help prevent heart issues too!
5. Help with bone and dental health
The minerals in almonds, especially the magnesium and phosphorus, are crucial in helping to maintain strong teeth and bones. They can also help to prevent and fight against tooth decay and diseases like osteoporosis.
6. Great for your skin
Almonds and almond oil are great for your skin! The vitamin E helps to keep skin healthy and even fight against signs of aging. The antioxidants and healthy fats also help to improve circulation, which helps to keep your skin hydrated and even reverse damage caused by poor diet habits and UV damage.
7. Help to reduce hunger and control calorie intake
Because of the fiber and protein in almonds, they can help to make you feel more full, faster. Therefore, by simply having a handful of almonds, you can become full more quickly, feel less hungry, and as a result, eat less of other higher calorie foods.
8. Help you to lose weight
Since almonds help you to feel more satiated, you are less likely to over eat other food items and curb your hunger cravings, which in turn, will help you to lose weight! Additionally, because of the fat content in almonds, they are actually hard for our bodies to digest. Therefore, your metabolism can increase slightly because it is trying to work harder to break down and digest the almonds. When your metabolism is boosted, you can burn more fat and calories!
9. Help prevent heart disease and heart attacks
The monounsaturated fats, antioxidants, and magnesium help to support heart health and reduce inflammation and build up within the artery walls. Because almonds also help to control calorie intake and aid in weight loss, this also helps to prevent heart disease and heart attacks since obesity is a risk factor associated with heart issues.
Bonus: Almonds can help to reduce inflammation and aid in preventing certain types of cancer!