Almonds… naturally sweet and delicious, they are a healthy and very useful snack for many since you can take them anywhere, but did you know that only 4 almonds a day have positive effects?
Almonds are incredibly healthy and you don’t need to eat large amounts to enjoy their health benefits. It is enough to eat four almonds a day.
Today we tell you about the incredible 12 benefits that almonds have on your health.
Almond health benefits
Almonds are extremely healthy for our body and just four a day can make a difference.
Almonds are very good since they are very high in nutrients and are also low in calories. This makes almonds your best allies to lose weight in a healthy way.
1. It is high in antioxidants
In a study published in 2014 , it was found that eating 50 g of almonds daily for 4 weeks significantly increased the levels of antioxidants in the bloodstream of participants.
It also lowered blood pressure and improved blood flow in the participants, who were all healthy men ages 20 to 70 who took it.
The study highlighted the antioxidant impact of the flavonoids present in almonds. This is because almonds have high levels of vitamin E. Vitamin E contains antioxidants.
28 grams of almonds provides 7.27 mg of vitamin E, about half the daily requirement for an adult.
Vitamin E and other antioxidants help prevent oxidative damage in the body. This can occur when too many free radicals accumulate, which are the result of natural processes and environmental stresses.
The body can eliminate many free radicals, but antioxidants help eliminate them. High levels of free radicals can cause oxidative stress and damage cells, which can lead to various diseases such as cancer.
2. Control blood sugar
According to a study published in Metabolism Journal , almonds are very beneficial for diabetics. Research has shown that almonds can reduce the rise in glucose (blood sugar) and insulin levels after meals.
Additionally, almond consumption was found to be associated with lower fasting insulin and glucose levels.
3. Reduces risks of heart disease
Almonds are a good source of unsaturated fats (healthy fats) and alpha-linolenic acid, a type of Omega 3 beneficial for the heart.
They also contain minerals, vitamins, fiber, and polyphenols and phytosterols that improve heart health. Therefore, almonds have a positive effect on heart health.
4. Reduces LDL cholesterol levels
In a study from the University of Toronto , it was noted that the level of fat in the blood was reduced more by people who ate 73 grams of almonds a day. This may be due, in large part, to the combination of healthy fats present in almonds.
5. Calms anxiety about food
Nutritionally, almonds pack a good punch and provide many health benefits. They especially help increase the feeling of satiety.
A handful of almonds contains approximately 30 grams of protein, 17 grams of fiber, 385 mg of calcium, 70 grams of healthy fat, and 0 cholesterol.
Also, almonds have a natural coating that prevents insects from eating them. This coating can make the nuts more difficult to digest, however, this is exactly what contributes to their high fiber content.
Fiber will keep you full longer, which will make you feel less hungry instantly, and will help balance your hunger hormones like leptin, ghrelin, and insulin. Therefore, you will not have anxiety to eat all the time.
6. It is high in nutrients
Almonds are a true superfood. They lower LDL (bad) cholesterol and are packed with vitamin E, magnesium, potassium, zinc and iron which help oxygen and nutrients flow better through the bloodstream.
Almonds are an ideal food for bone formation and to keep them healthy and strong. One serving of almonds has as much calcium as 1/4 cup of milk. In addition, they are rich in phosphorus that promotes bone health and strengthens bones.
7. They are effective for losing weight
According to a study published in the International Journal of Obesity , almonds can help you shed those unwanted extra pounds.
The researchers found that those who ate a diet rich in almonds lost more weight than those who ate a high-carbohydrate diet with the same amount of calories.
Eating almonds is a very good way to consume good fats, since they provide the essential fatty acids necessary to maintain a healthy heart and cholesterol levels under control.
In addition, thanks to their low caloric content, almonds are excellent snacks for weight loss.
8. They are sources of protein
Each serving of 23 almonds provides 6 grams of protein and healthy fats. That’s a good number considering how small the serving is.
If you’re looking to build or preserve muscle, including a serving of almonds in your post-workout snack would be a great idea.
9. They provide healthy fats
Like other nuts, almonds are a rich food that contain a fairly high amount of healthy fats, with approximately 14 grams per serving.
Almonds contain unsaturated fatty acids and other nutrients. They are an excellent healthy snack.
10. Improves digestive health
Eating almonds can help improve digestive health by increasing levels of beneficial gut bacteria. In addition to having a high content of vitamin E and other minerals, they improve the intestinal microbiota.
The fiber in almonds can also become easier to digest if you soak or process them.
11. Helps fight constipation
Eating almonds could help improve digestive health by increasing levels of beneficial gut bacteria.
In addition to being high in vitamin E and other minerals, almonds are now believed to increase good bacteria in the gut.
12. Contains the hormone of happiness
Almonds are a great source of tryptophan, a precursor to serotonin. Serotonin is a neurotransmitter that helps improve mood and put you in a good mood.
Almond properties
Almonds, in addition to being delicious, are very versatile since you can eat them raw or roasted. In the form of milk, oil, flour or paste.
However, it is clear to note that they are very nutritious and are among the richest nuts in vitamins and minerals.
vitamins
Almonds are higher in fiber, calcium, vitamin E, riboflavin, and niacin than any other nut. Each serving of 23 almonds provides 35% of the daily requirement of vitamin E, they also contain B vitamins.
minerals
Almonds are rich in manganese and copper. They also provide 20% of the daily requirement for magnesium, 8% of the daily requirement for calcium, and 6% potassium.
calories
A serving of almonds (23 grams) has 160 calories, although it should be noted that due to its high fiber content this really adds up to only 120 net calories. This means that the body spends 40 calories to digest them.
That’s why almonds are a great healthy snack to add to your diet every day if you’re looking to lose weight and burn fat.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.