Almonds are extremely popular nuts.
Although almonds have a relatively high fat content, it is very nutritious and extremely healthy.
Here are 9 health benefits of almonds that have been scientifically proven.
1. Almonds Contains A Lot Of Giant Nutrients
Almonds are edible edible seeds of plants
Almonds are edible seeds growing on almond trees (Prunus dulcis), or more commonly known as almond trees.
Almonds originated in the Middle East, but now the United States is the world's largest producer of these nuts.
The almonds that we buy in stores are usually nuts that have been removed from the shell, revealing the human edible side.
They are sold in raw form (unprocessed) or roasted and dried.
You can observe peeled almonds in the picture below.
Almonds stand out with extremely impressive nutrient content; As follows:
Every 28 grams of almonds contain:
- Fiber: 3.5 grams.
- Protein: 6 grams.
- Fat: 14 grams (including 9 grams of fat is monounsaturated)
- Vitamin E: 37% RDA.
- Manganese: 32% RDA.
- Magnesium: 20% of RDA.
- And a significant amount of other minerals such as copper, vitamin B2 (riboflavin) and phosphorus.
With a small amount of this almond grain can provide 161 calories, and 2.5 grams of carbohydrate digestion.
You must also be careful to note that there are 10-15% of calories of almonds not absorbed by the body, because fat is too difficult to reach and break.
Almonds are also rich in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. This means that the amount of iron, zinc and calcium you get from almonds will be reduced somewhat.
Summary: Almond nuts are a very popular tree seed. Almonds are rich in healthy monounsaturated fats, fiber, protein and many other important nutrients.
2. Almonds contain Antioxidants
Almonds are a great source of antioxidants.
Antioxidants help protect against oxidative stress, which can damage molecules in cells, contributing to aging and other cancers.
The strong antioxidant properties of almonds are concentrated mainly in the brown film of the outer coating of the seeds.
For this reason, brown almonds peeled off are not a good choice from a health perspective.
A clinical trial of 60 male smokers showed that consuming 84 grams of almonds a day reduced 23-34% of oxidative stress over a period of 4 weeks.
This finding has greatly supported other studies, and shows that eating daily, regular almonds will reduce some signs of oxidative damage.
Summary: Almonds rich in antioxidants can protect cells from oxidative damage, which greatly supports aging and disease.
3. Almonds Rich in Vitamin E, Can Protect Cell Membranes Without Being Injured
Vitamin E is the name of one of the substances belonging to the group of fat-soluble antioxidants.
Antioxidants tend to accumulate in cell membranes in the body, protecting cells from oxidative damage.
Almonds are one of the best sources of vitamin E in the world. Only 28 grams of almonds provide 37% of the recommended daily intake of calories.
Some studies have suggested that a higher intake of vitamin E is associated with a lower risk of heart disease, cancer and Alzheimer's.
Summary: Almonds are one of the best sources of vitamin E in the world. Consuming a lot of vitamin E from food, can bring many unexpected health benefits.
4. Almonds Can Support Blood Sugar Control
Nuts are usually low in carb, but have high levels of fat, protein and fiber.
That is why almonds are very suitable for people with diabetes.
However, in addition to almonds, magnesium minerals also contribute significantly to controlling blood sugar levels.
Because magnesium is a mineral involving more than 300 mechanisms of the body, including controlling blood sugar.
The most optimal current magnesium intake is still 310-420 mg. and 56 grams of almonds provided nearly half of that, equivalent to about 150 mg of this important mineral.
In fact, 25-38% of type 2 diabetics suffer from magnesium deficiency, and filling magnesium deficiency significantly reduces blood sugar levels and improves insulin function.
Interestingly, people without diabetes also found significant reduction in insulin resistance when taking magnesium.
This indicates that high-magnesium foods such as almonds may be beneficial in preventing metabolic syndrome and type 2 diabetes. Both of these are health problems. big today.
Summary: Almonds are very high in magnesium, a mineral that most people lack. Magnesium supplementation will be very beneficial for metabolic syndrome and type 2 diabetes.
5. Magnesium Very Beneficial For Blood Pressure
Magnesium in almonds can help lower blood pressure.
High blood pressure is one of the leading signs of heart attack, stroke and kidney failure.
Magnesium deficiency is often associated with problems such as blood pressure regardless of whether you are overweight or not.
Studies have shown that regulating magnesium deficiency can greatly reduce blood pressure.
According to the statistics of the World Health Organization, most Americans suffer from magnesium deficiency through modern meals, and supplementing almonds with a daily diet can have a huge impact.
Summary: Low magnesium levels are often associated with high blood pressure. Therefore, almonds can be very beneficial for controlling blood pressure.
6. Almonds Can Lower Cholesterol Concentration
Lipoproteins LDL or bad cholesterol are a well-known risk factor for heart disease.
Some studies have shown that almonds have a big impact on LDL concentration.
A 16-week study of 65 pre-diabetic subjects found that a 20% calorie diet from almonds lowered LDL cholesterol levels by an average of 12.4 mg / Dl.
Another study also found that consuming 42 grams of almonds a day helps lower LDL cholesterol by 5.3 mg / dL, while maintaining good HDL cholesterol. Almonds also effectively dissolve belly fat.
Bottom line: Eating 1-2 with daily almonds can slightly reduce LDL cholesterol levels.
7. Almonds Prevent Harmful Oxidation Process Of LDL Cholesterol
Almonds not only lower the level of cholesterol in the blood, but also protect LDL from oxidation is an extremely important in the process of heart disease.
A brown film around almond seeds contains polyphenol antioxidants. This substance has been scientifically proven to inhibit oxygen in vitro cholesterol and animal studies.
The effectiveness of this antioxidant will be even stronger when combined with other antioxidants such as vitamin C.
In a human study, almond nuts in a month fell 14%.
This may reduce the risk of heart disease over time.
Summary: LDL cholesterol can be oxidized, which is an important step in heart disease. Eating daily almonds has been shown to significantly reduce oxidized LDL.
8. Almonds Help Reduce Hunger, Lower Total Amount of Loaded Calories
Almonds have a low carb content, but are rich in protein and fiber.
Both protein and fiber increase satiety, help you feel fuller and feel better faster with lower calories.
This helps you automatically eat less calories.
In a four-week study of 137 participants, they used 43 grams of almonds a day, which significantly reduced hunger and cravings.
Many other studies also support the anti-hunger effects of this seed.
Summary: Almonds are low in carbohydrates, rich in protein and fiber, which helps increase feelings of fullness and helps you automatically eat fewer calories.
9. Almonds Help Reduce Weight
Almonds contain some nutrients that the body can hardly absorb and digest.
About 10-15% of calories from seeds are not absorbed, and there is some evidence that seeds can slightly promote metabolism.
With anti-hunger properties, almonds are a great food supplement for weight loss diet.
Interestingly, there are also some quality studies on people who support this aspect.
Some of them are low-calorie diets with 84 grams of almonds, which have lost 62% weight compared to a rich diet with complex carb.
Another study in 100 overweight women also found that people consuming daily almonds were more likely to lose weight than non-eaters. People who eat almonds also have significant improvements with waist measurements, and other health signs.
So, despite the high fat content, almond nuts are definitely a food that is very friendly to weight loss.
Message To You
Almonds contain a lot of healthy fats, fiber, protein, magnesium and vitamin E.
Almonds bring a lot of health benefits such as: control blood sugar, lower blood pressure, low cholesterol levels. They also reduce hunger and promote weight loss.
It can be said that almonds are a perfect food that you should add to your daily meals to get the most health benefits, especially weight loss.
Wish you successful weight loss with almonds.