Almonds are rich in beneficial fats, proteins, fibers, and essential vitamins and minerals, providing various health advantages like improving cardiac well-being and assisting with weight control.
As noted by
Healthline
A solitary ounce (28 grams) of almonds includes 3.5 grams of fiber, 6 grams of protein, 6 grams of carbs, and 14 grams of fat, with 9 grams being beneficial monounsaturated fats good for your heart.
This quantity supplies 48% of the daily needs for vitamin E, as well as considerable amounts of manganese and magnesium, all within just 164 calories.
Based on this nutritional profile, almonds provide these health advantages:
1. Reduce inflammation
The antioxidants found in almonds assist in protecting against oxidative stress, which may reduce inflammation. According to a study from 2022, eating almonds can notably decrease inflammatory markers within the body.
These antioxidants are notably present in the nut’s brown skin and might help decrease the likelihood of developing several chronic conditions, including cancer.
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Almonds. Stock image courtesy of Unsplash. |
2. Protect cells
The vitamin E found in almonds shields cells from oxidative harm, which may lower the chances of developing heart disease, cancer, and Alzheimer’s disease.
3. Regulate blood sugar
Almonds have few carbs yet abound with healthy fats and proteins, along with an abundance of magnesium—a vital mineral essential for over 300 physiological processes, including
blood sugar control
.
4. Support heart health
Almonds contain magnesium, which helps lower blood pressure. Persistently high blood pressure can lead to heart disease; thus, consuming magnesium-rich foods such as almonds is beneficial for cardiovascular health.
Additionally,
WebMD
Reports indicate that eating almonds aids in lowering the levels of detrimental cholesterol, referred to as low-density lipoprotein (LDL), and boosts the levels of advantageous cholesterol, known as high-density lipoprotein (HDL).
5. Manage weight
The substantial amounts of protein and fiber in almonds enhance feelings of fullness, aiding in lowering total calorie consumption.
Furthermore, the body
fails to take in roughly 6% of the calories found in nuts
A research featured in the U.S. National Library of Medicine, which included 100 overweight females, indicated that participants consuming almonds experienced greater weight loss than those following a nut-free regimen.
