Top 7 Health Benefits of Almond
The almond tree, scientifically known as Prunus dulcis, produces edible seeds that are commonly referred to as almonds. Although it originated in the Middle East, the United States presently holds the top position as the major global producer. The majority of commercially available almonds have undergone the process of removing their shells to reveal the delicious kernel inside. Whether in their raw or roasted form, you have the option to purchase them according to your preference. Additionally, they can be used to produce many products, including almond milk, marzipan, butter, flour, and oil.
A simple 28 grams of almonds provide:
· 6gm of Protein
· 3.5gm of Fiber
· 14gm of Fat
· 37% of Vitamin E
· 32% of Mn (manganese)
· 20% of Mg (magnesium)
Loaded with Antioxidants: Almonds are unique in terms of antioxidants. Oxidative stress is capable of inducing cellular harm, inflammation, the ageing process, and diseases such as cancer. However, antioxidants have the ability to protect against these effects. The majority of the antioxidant capacity of an almond is concentrated in its brown skin. Blanched almonds, which are almonds with their skin removed, have reduced antioxidant potency. Their anti-inflammatory properties may vary due to this.
Help Lower Blood Pressure: Blood pressure is an additional crucial sign of cardiac well-being. According to the Centers for Disease Control and Prevention (CDC), around 50% of adults in the United States are affected with hypertension, also known as high blood pressure. It is commonly known as the "silent killer" due to its lack of apparent symptoms, however it can have severe consequences on one's health, as stated by the National Institute on Ageing. Fortunately, the majority of hypertension cases have positive responses to a mix of medication and behavioral adjustments.
Reduce the Risk of Disease: To mitigate inflammation in your body, commencing with a dietary shift towards increased consumption of nuts, fruits, and vegetables, while reducing intake of processed foods and sugars, is an advisable initial step. Almonds are an excellent addition to this diet. A diet that is associated with reducing inflammation in the body. Chronic inflammation has been linked to several ailments such as heart disease, diabetes, and some malignancies. Therefore, it is highly important to minimize inflammation in order to achieve maximum health.
Source of Gut-Friendly Prebiotics: Almonds are an excellent snack for promoting a well-balanced microbiota in the digestive tract due to their prebiotic content. Optimal diet, encompassing prebiotics and probiotics, fosters a harmonized microbiota in the gastrointestinal tract, so facilitating weight regulation and bolstering immune system vitality. The almond skin contains a significant number of prebiotics, which promote the growth of probiotics in the digestive system.
Helps Lower ‘Bad’ Cholesterol Levels: Almonds contain monounsaturated fatty acids that promote heart health by reducing levels of "bad" LDL cholesterol and other types of cholesterol. This, in turn, decreases the likelihood of developing cardiovascular disease. Consuming almonds can increase levels of high-density lipoprotein (HDL), also known as good cholesterol. Consuming almonds reduces LDL cholesterol, increases HDL cholesterol, and decreases body fat, hence reducing the likelihood of developing cardiovascular disease. Consuming almonds, either as a standalone snack or as an ingredient in salads, is an excellent method for reducing cholesterol levels.
Improves Blood Sugar Control: Consuming almonds on a regular basis can enhance insulin sensitivity and aid in regulating blood glucose levels. An investigation involving a limited number of individuals diagnosed with type 2 diabetes revealed that individuals who consumed 60gm of almonds on a daily basis for a duration of 12 weeks had reduced levels of fasting insulin, fasting glucose, and improved insulin sensitivity in comparison to those who did not consume almonds.
Helps with weight loss: Although almonds are calorically dense, they can aid in weight reduction and decrease the likelihood of obesity. Over a period of six months, specialists conducted a comparison between a low-calorie diet and a low-calorie diet enriched with almonds in persons who were overweight or obese. Both dietary interventions resulted in weight loss, however, individuals who consumed almonds saw more substantial reductions in weight and body fat, as well as a more pronounced decrease in waist circumference. The other group, however, failed to maintain their weight loss throughout the course of the six months.