Do you know how beneficial almonds are for your health?
Almonds are my favorite nut. Most mornings I add 7 to 10 almonds to my breakfast. Almonds are tasty and nutritious as most people will agree.
9 Health Benefits of Almonds:
1. They reduce heart attack risk.
Those who consume nuts five times a week have about a 50 percent reduction in risk of heart attack according to the Loma Linda School of Public Health.
2. They lower ‘bad’ cholesterol.
Almonds added to the diet have a favorable effect on blood cholesterol levels, according to a clinical study by Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc.
3. They protects artery walls from damage.
It was found that the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease (Research at Tufts University).
4. Almonds help build strong bones and teeth.The phosphorus in almonds helps make this possible.
5. They provide healthy fats and aid in weight loss:
7. They help provide good brain function.
Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.
8. They nourish the nervous system.
According to Ayurveda, almonds help increase high intellectual level and longevity.
9. They alkalize the body.
Almonds are the only nut and one of the few proteins that are alkaline forming. When your body is not alkaline enough, you risk osteoporosis, poor immune function, low energy and weight gain.
Did you know?
Next Page: Almond Nutrition, almond concerns and 8 great ways to use almonds.
Almonds are my favorite nut. Most mornings I add 7 to 10 almonds to my breakfast. Almonds are tasty and nutritious as most people will agree.
9 Health Benefits of Almonds:
1. They reduce heart attack risk.
Those who consume nuts five times a week have about a 50 percent reduction in risk of heart attack according to the Loma Linda School of Public Health.
2. They lower ‘bad’ cholesterol.
Almonds added to the diet have a favorable effect on blood cholesterol levels, according to a clinical study by Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc.
3. They protects artery walls from damage.
It was found that the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease (Research at Tufts University).
4. Almonds help build strong bones and teeth.The phosphorus in almonds helps make this possible.
5. They provide healthy fats and aid in weight loss:
- Although nuts are high in fat, frequent nut eaters are thinner on average than those who almost never consume nuts. (Data from the Nurses’ Health Study)
- Those who ate nuts at least two times per week were 31 percent less likely to gain weight than were those who never or seldom ate them in a study involving 8865 adults. (WHFood’s article on almonds)
7. They help provide good brain function.
Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.
8. They nourish the nervous system.
According to Ayurveda, almonds help increase high intellectual level and longevity.
9. They alkalize the body.
Almonds are the only nut and one of the few proteins that are alkaline forming. When your body is not alkaline enough, you risk osteoporosis, poor immune function, low energy and weight gain.
Did you know?
- Almonds are actually stone fruits related to cherries, plums and peaches.
- 2.51 million tons of almonds were produced in 2010 according to Food and Agriculture Organization.
- United States is the largest producer of almonds. Unfortunately, it also demands that almonds are pasteurized or irradiated. Read more at: The Killing of California Almonds
- From ancient Egypt to modern times, almonds have always been a popular ingredient in lotions and potions.
Next Page: Almond Nutrition, almond concerns and 8 great ways to use almonds.
Almonds are popular nuts found in many recipes, desserts and garnishes. They are commonly known as a delightfully crunchy and savory snack food found in nut and trail mixes, with numerous health benefits. In actuality, they are the seeds from the fruit of the almond tree, bearing a similar resemblance to the pit of peaches and apricots. Here is an in-depth look at the nutritional benefits of almonds and why you should be adding them to your daily diet.
Nutritional Benefits
Almonds rank very high in nutritional value, providing a significant amount of the recommended daily value for vitamin E and manganese. Almonds are also a good source for the following vitamins and nutrients:- Magnesium
- Tryptophan
- Copper
- Vitamin B2
- Phosphorus
Health Benefits
- Lowers "bad" cholesterol: The monounsaturated fats found in almonds help lower LDL Cholesterol, also known as the "bad" cholesterol, while increasing HDL cholesterol, which is known as the "good" cholesterol. This makes almonds effective for reducing the risk of heart disease.
- Diabetes prevention: By lowering the amount of "bad" cholesterol in the body, almonds are also reducing the amount of free radicals in the body that coincide with spikes in blood sugar levels that lead to type 2 diabetes.
- Reduced risk of cancer: Boron, a nutrient found in almonds, has been shown to reduce the risk of prostate cancer. Studies suggest that boron can help shrink prostate tumors, though more testing is required to determine why boron has this affect. Other sources of boron include avocados, apricots, raisins and hazel nuts.
- Healthier digestive track: Almonds are rich in fiber, which helps regulate the digestive system reducing diarrhea and constipation, leading to smoother bowel movements.
- Good for heart health: Omega 3 fatty acid, coupled with the antioxidant vitamin E, reduces the risk of heart disease, while the magnesium found in almonds help prevent heart attacks. The folic acid found in almonds can also help reduce the risk of plaque build-up within the arteries.
- Weight control: Although almonds have a higher caloric content than one would expect from such a nutrient-dense food, researchers suggest that they can help dieters lose weight. This may be attributed to the amount of fiber present in each almond, which creates a more satisfying snack and reduces snacking.
Adding More Almonds to Your Diet
Now that you've read about all the different ways almonds can be beneficial to your body, it's time to figure out ways to get more of them. Here are a few suggestions:- Carry a small bag of almonds in your pocket or bag so that you have a ready-to-eat snack, even when you're on the go.
- Replace those potato chips and popcorn with almonds or a healthy trail mix that contain almonds when you watch TV.
- Throw some crushed almonds into your yogurt, frozen yogurt or cereal for some added flavor and crunch.
- Almonds can be easily worked into just about any salad rather than using croutons.
- Swap out peanut butter for almond butter as a spread.
Things to Watch Out For
Unfortunately, not everyone can enjoy the nutritional value of almonds. Anyone who suffers from an allergic reaction to almonds should stop eating them immediately. Consult your physician before adding almonds to your diet, to verify if you are allergic to this type of nut.While almonds are widely praised for their numerous health benefits, they contain a significant amount of calories. Make sure you are eating almonds in moderation, and incorporating them with a healthy and well-balanced diet.
Nutritional-benefits-of-almonds
Anti-Inflammation: Many people think that the word “fat” means something negative, but in fact, certain fatty acids are essential, and can be very beneficial for overall health. The body can’t create its own fatty acids, which is why we need to get them from dietary sources. Almonds have two very important fatty acids, both linoleic and linolenic acids. Those fatty acids help to reduce inflammation all around the body, which is a general condition that many people suffer from. The fatty acids also help to reduce the levels of “bad” cholesterol (LDL cholesterol), and they promote healthy skin and hair! All in all, almonds pack a powerful, healthy punch.
Regulation of blood pressure: The potassium present in almonds helps to regulates blood pressure, and almonds are very low in sodium, which helps to control fluctuating blood pressure. The other nutrients also keep the body balanced in terms of other essential needs, which can prevents any other deficiencies. Balanced vitamins and minerals are essential for a healthy lifestyle, but if certain elements are neglected, the entire body can be affected, including anxiety, overall stress, and inevitably, increased blood pressure.
Boosts energy: The presence of manganese, copper and Riboflavin in almonds helps in energy production and metabolic rate. If you are on the go, a handful of almonds can get you through the day without filling you up with calories or fat.
Prevention of cancer: Almonds improve the movement of food through the colon, thereby preventing build-up and subsequent colon cancer. The National Cancer Center has done extensive research on the link between high-fiber diets and a reduced risk of colon cancer.
Protection against diabetes: Almonds also help to reduce the reactionary rise in glucose and insulin levels after meals. This modulation offers protection from the dangerous spikes in blood sugar which diabetics often suffer from following a large meal, or a meal with an unexpectedly high level of sugar in it. Almonds help regulate the abrosption and processing of glucose, making the entire process much smoother, and subsequently safer.
Good for pregnancy: Almonds contain folic acid, which helps reduce the incidence of birth defects in newborn babies. It also stimulates healthy cell growth and tissue formation. Neural tube defects are conditions where the neural tube is either underdeveloped or is partially missing in the fetus. Doctors regularly prescribe folic acid supplements to pregnant women to ensure proper development of the tube, and almonds have enough folic acid to keep mothers and their babies healthy.
Weight loss: Unsweetened almond milk can be used if you are attempting to lose weight. The mono-unsaturated fat contained in almonds satisfies appetite and prevents over-eating. The dietary fiber in almonds also contributes to the sensation of being full, despite eating only a small amount. Studies have revealed that an almond-rich, low calorie diet is good for obese people to assist in shedding their excess weight. Studies have shown that those people who regularly consume almonds (at least twice a week) are far more likely to remain at their ideal weight, rather than those who rarely or never consume almonds and suffer from weight fluctuations. Finally, the fiber contributes to consistent bowel movements, which helps in weight loss and the general health of the body through the elimination of toxins.
Prevention of constipation: Almonds are rich in fiber, and like most other fiber-rich foods, almonds help prevent constipation. However, it is also important to drink a significant amount of water when eating almonds to speed up the digestive process and beneficial effects of the nut. You don’t even need to eat an excessive amount, the amount of fiber in 4 or 5 almonds is enough to keep your digestion and bowel movements regular.
People can even reduce their risk of Alzheimer’s disease by consuming almonds, because they have been known to have such a positive effect on neural activity. Stimulating new neural passageways and connections can keep Alzheimer’s disease and neural degeneration from developing.
However, just like almost any other food, almonds have their downside. They do contain oxalates, and excessive oxalates can cause crystallization, which can lead to a host of different issues. People that have kidney or gallbladder problems should avoid eating almonds.
Many mothers give almonds soaked in water to their children every morning. Two or three pieces of soaked almonds are enough, and you can also remove the outer shell if it causes allergic reactions, as the majority of the nutrients are not held in the shell.
Regulation of cholesterol: Regular consumption of almonds helps to increase the level of high density lipoproteins (HDL) and they reduce the level of low density lipoproteins (LDL). This balance is vital to a healthy cholesterol level, and a reduction of LDL (bad cholesterol) is always a good thing.
Bone Health: Almonds are a fantastic source of many vitamins and minerals, and phosphorous is definitely counted among them! Phosphorous can have a considerable impact on the strength and durability of bones and teeth, while also preventing the onset of age-related conditions like osteoporosis.
Good for your heart: The mono-unsaturated fats, protein and potassium contained in almonds are all instrumental in heart health. Vitamin E is an effective antioxidant and also reduces the risk of heart diseases, while the presence of magnesium in almonds can help avoid heart attacks. Almonds help reduce the presence and impact of C-reactive proteins which causes artery-damaging inflammation. Almonds are also a great source of folic acid. Therefore, they help to reduce the level of homocysteine, which causes fatty plaque buildup in arteries. Furthermore, the flavonoids in the skin of almonds combines with Vitamin E to form a powerful shield against artery wall damage.Immune System Strength: Your body has many components that add to overall health, including the alkalinity of the systems. Almonds are great sources for alkali materials, and this is known to benefit the strength of the immune system, as well as increase the ability to stave off diseases and various health conditions. Along with almonds’ contribution to alkaline levels, it also has a high content of Vitamin E, which is a powerful antioxidant. It seeks out all the damaging free radicals in the body and eliminates them, because they actually promote chronic diseases and can be horribly hazardous to the body’s organ systems. Antioxidants like the Vitamin E found in almonds affect all major diseases, including cancer and heart disease. Research has actually shown that people who ingest high levels of Vitamin E are actually 30-40% less likely to contract heart disease.
Skin care: The benefits of almonds in regards to skin health are well known, and almond oil massages are often recommended for newborn babies. Almond milk is also added to some soaps, because of almonds well-established reputation of improving the complexion of skin.