Almonds contain vitamins, minerals, protein and fiber, so they can provide many health benefits. Only a small amount of almonds (about 1 ounce) contains one-eighth of a person's daily protein requirement.
Benefits of almonds
1) Almonds and cholesterol
Almonds are rich in fat, but it is unsaturated fat. This type of fat does not increase the risk of low-density lipoprotein (LDL) or "bad" cholesterol. The American Heart Association (AHA) moderately pointed out that unsaturated fats may improve a person's blood cholesterol status. In addition, almonds do not contain cholesterol.
A 2005 study showed that eating almonds can:
- Increase vitamin E levels in plasma and red blood cells
- Lower overall cholesterol levels
These researchers believe that vitamin E is an antioxidant that can help prevent the oxidation process that causes cholesterol to block arteries.
Further research found similar results. The author of the 2018 review pointed out that the nutrients in almonds may help increase or maintain high-density lipoprotein (HDL) or "good" cholesterol levels. They recommend that people consume about 45 grams (g) of almonds a day to protect heart health.
2) Almonds and cancer risk
A 2015 study looked at nut consumption and cancer risk.
Studies have found that people who eat peanuts, walnuts and almonds have a two to three times lower risk of breast cancer compared with those who do not eat peanuts, walnuts and almonds. They concluded: "Peanuts, walnuts and almonds appear to be protective factors for breast cancer development.
3) Almonds and heart diseaseAlmonds and other nuts and seeds can help improve the lipid or fat content in the blood. This can benefit heart health. In a 2014 study, scientists found that almonds can significantly increase the content of antioxidants in the blood, lower blood pressure and improve blood flow. Participants are healthy men aged 20-70, taking 50 grams of almonds daily for 4 weeks. Researchers believe that this may be due to:
They recommend eating a small amount of almonds every day to get these benefits.
- Vitamin E, healthy fat and fiber, can help a person to be full
- Antioxidant effect of flavonoids
4) Almonds and Vitamin E
The content of vitamin E in almonds is relatively high. Vitamin E contains antioxidants such as tocopherol. One ounce (28.4 grams) of ordinary almonds provides 7.27 milligrams (mg) of vitamin E, which is about the daily requirement of a person.Scientists have also tried to link increased vitamin E intake with a reduced risk of Alzheimer's disease.A 2016 review pointed out that one of the antioxidants in vitamin E, alpha-tocopherol, may play a role in reducing cancer risk. However, because the findings are generally contradictory, more research is needed to confirm this.
Vitamin E and other antioxidants help prevent oxidative damage to the human body. This damage occurs when too many free radicals (free radicals) accumulate. Free radicals come from natural body processes and environmental stress. The body can eliminate many of these substances, but antioxidants in the diet can also help eliminate them. High levels of free radicals can cause oxidative stress, which can lead to cell damage. This can lead to various diseases and health problems.
5) Almonds and blood sugarThere is evidence that almonds can help control blood sugar levels. Many people with type 2 diabetes have lower levels of magnesium. People whose blood sugar levels are difficult to control generally lack vitamins. Scientists suggest that there may be a link between magnesium deficiency and insulin resistance. In a 2011 study, 20 patients with type 2 diabetes ate 60 grams of almonds a day for 12 weeks. Overall, they have seen improvements in the following areas:
One ounce of almonds can provide 76.5 mg of magnesium, which accounts for 18% to 24% of an adult's daily requirement.Some experts recommend the use of magnesium supplements to improve blood sugar status, but almonds may provide a suitable dietary source.
- Blood sugar level
- Blood lipids or fat levels
6) Almonds help control weightAlmonds are low in carbohydrates, but high in protein, healthy fat and fiber.According to research that appeared in 2015, eating almonds as a morning snack can make a person feel full for a period of time. People consume 28 grams (173 calories) or 42 grams (259 calories). Participants' loss of appetite depends on the amount of almonds they consume.Satiation can help people lose weight because they are unwilling to seek more snacks. Breakfast cereals often contain nuts.
7) Almonds promote bone healthAlmonds contain calcium, magnesium, manganese, copper, vitamin K, protein and zinc, all of which contribute to bone health.Experts recommend almonds as a way to get some of these nutrients.
The following table shows the content of each nutrient in one ounce (28.4 grams) of almonds. This is roughly equivalent to about 23 almonds. According to the 2015-2020 American Dietary Guidelines, it also shows the requirements of each nutrient for adults. According to the individual's gender and age, the recommendations will vary.
Plant-based diets may lack vitamin B, choline and protein. Those who follow a vegan diet can supplement their needs by eating almonds.
Health experts may be aware of the potential risks associated with eating almonds.
People with nut allergies should avoid almonds. If a person experiences hives, swelling and difficulty breathing after eating almonds, they should seek medical help immediately. A disease called an allergic reaction develops rapidly and can be life-threatening.
People with allergies should check the packaging of prepared foods and make sure that the restaurant’s dishes do not contain nuts. Cakes, sweets, salty rice and many other foods and dishes may contain nuts.
Choking and choking
Young children, some elderly people, and anyone who has difficulty swallowing should avoid eating whole nuts, otherwise it may cause choking.
People with dementia, Parkinson's disease and limited mobility may have a higher risk of inhalation, which may cause food to enter the lungs. Inhaling food can cause complications, such as pneumonia.
Almonds are a healthy food. They provide a range of essential nutrients, and for people who follow a plant-based diet, they may be a good source of protein. They also have many uses, and people can include them in their diet in many ways.
People with nut allergies should not consume almonds or almond products.