Almonds are a popular nut rich in minerals, vitamins, proteins, fibers and other important substances which promote a healthy life. This super-nut can be eaten as it is roasted or as part of a delicious recipe.
The main problem is that most people misunderstand that almonds are just tasty and rich in fats. So they often avoid eating almonds, unfortunately. However, the truth about almonds is completely different, as you are going to find out by reading this article.
10 Health Benefits of Almonds
The health benefits of almonds have been studied for centuries and the number of studies which focus on this small nut is quite impressive. Here are 10 reasons why you need to include almonds in your diet and five delicious recipes to inspire you.
1. Almonds prevent cardiovascular disease and heart attacks
Almonds are packed with healthy fatty acids, called monounsaturated acids or MUFA, which pair with antioxidants, also found in high amounts in almonds, to protect your heart and the entire cardiovascular system.[1] The high amount of beneficial substances in almonds, especially the antioxidant flavonoids, a plant component that is present in the skin of almonds, prevents the risk of developing cardiovascular diseases and having a heart attack.
Along with vitamin E, the flavonoids reduce inflammation throughout the body. Almonds also contain lots of minerals, such as magnesium, calcium, potassium, copper, manganese and arginine, which are all important for your heart: these substances support the cardiovascular function.
Studies have shown that almonds can reduce the amount of LDL cholesterol, which is bad for your health. This leads to an important health improvement in both people with high cholesterol levels and those who suffer from diabetes.[2]
Regular consumption of almonds promotes healthy artery walls, as it prevents the buildup of plaque, which can clog the arteries and prevent the blood from flowing. This is why almonds are also a great supplement for those who suffer from high blood pressure.
2. Almonds maintain a healthy brain function
Almonds are one of the most appreciated brain foods due to their high content in riboflavin and L-carnitine. These two substances prevent cognitive decline and support healthy neurological activity, reducing the inflammatory processes in the brain.[3]
Elders and adults with a high risk of developing cognitive diseases, like dementia and Alzheimer’s disease, are encouraged to make a habit out of eating almonds on a daily basis or at least several times per week.
3. Almonds improve the skin health
Want to have healthy, glowing skin? Eat almonds! Almonds are a great source of vitamin E and antioxidants, which fight free radicals and reduce inflammation, preserving your skin healthy and young.
Further research showed that almonds contain high amounts of epicatechin, catechin, quercetin, isorhamnetin and kaempferol; these substances are all antioxidants, which can fight the damage produced by UV rays, pollution and a poor diet on your skin.[4]
Being strong antioxidants, these substances fight and prevent skin cancer. All these, along with the MUFA content in the almonds, make them a great ally in the fight against aged, malnourished skin.
4. Almonds prevent diabetes
As we’ve seen, almonds are rich in monounsaturated fatty acids, which have a very important function in the body, as they balance the amount of glucose in your blood and control the way it is being absorbed and used by the body.[5]
This means almonds can help you control your blood sugar levels and your diabetes. Making a habit out of eating almonds can prevent insulin resistance, which can appear when the body stops reacting to insulin, allowing the glucose level to rise too much.
Other benefits of almonds consumption are the reduction of unhealthy body weight and oxidative stress.
5. Almonds prevent weight gain and overeating
Almonds contain high amounts of fats and fibers, which promote weight loss.
Eating almonds helps you control your cravings and prevents overeating, as they make you feel full faster than other foods. Snacking on almonds will keep you energized for the day, as they are high in calories.
Almonds also help you control your blood sugar, as we’ve seen, so you won’t be at risk of experiencing a roller coaster of glucose rise and drops.
There are multiple studies which looked at how almonds enhance weight loss. Nurses’ Health Study showed that almonds support a healthy metabolism, keeping you away from weight issues. People who often snack on almonds instead of other foods have lower obesity rates: this is a fact proven by studies which looked at dieters who ate almonds. These researches also show that almond consumption prevents overeating of carbs.[6]
A study published in the International Journal of Obesity in 2003 showed that women who ate almonds for six months experienced a reduction in their weight and their BMI, compared to the group of women who didn’t eat almonds. Those who included these nuts in their diet also lost fat mass, experienced a reduction in their blood pressure and a reduction in their waist circumference.
6. Almonds increase the nutrient absorption
The world is obsessed with losing fat, but fat actually has a number of important functions in our body. One of these functions is helping with fat-soluble vitamins absorption.[7]
Luckily, almonds contain enough fat to promote this function and boost the absorption of vitamins A and D, which are fat-soluble. The nutritional substances found in almonds are involved in the process of nutrient extraction and the synthesis of cholesterol.
Among the benefits of almonds are the control of digestive enzymes and the bile acid production, which leads us to the next fact…
7. Almonds ensure digestive system’s health
Almond skin contains probiotic compounds which support the health of the digestive system.[8]
Your digestive system has a number of good bacteria which helps it digest food and turn it into nutritional elements. Without the bacteria, the digestive system can stumble upon a number of problems and you may develop a wide array of ailments. Almonds prevent this, as they improve the number of good bacteria in your system, preventing ailments and nutritional deficiencies.
Studies on this matter show that almonds and their skins promote and improve the health benefits of the gut bacteria due to their content of prebiotics. A study conducted by the Institute of Food Science and Technology in China, in 2014, revealed that women who ate 56 grams of almonds for 8 weeks managed to increase their population of good gut bacteria, Lactobacillus and Bifidobacterium.
8. Almonds prevent inflammation and can fight cancer
Almonds contain a type of vitamin E which is a powerful antioxidant that can fight free radicals linked to cancer.[9] There are many studies finding a link between the consumption of almonds and other nuts and a reduced risk of developing cancer in the colon, the prostate and breasts.
9. Almonds promote a healthy smile
Being packed with minerals, almonds promote a healthy smile. They contain magnesium, calcium and phosphorus, which are essential for strong, healthy bones and teeth. [10]
The consumption of almonds decreases the risk of developing osteoporosis and the risk of bone fractures, but the tasty nuts also prevent tooth decay.
10. Almonds are alkaline food
Almonds are great digestive system boosters and balance multiple hormones and substances in the body; they are also alkaline and help reduce the pH level in your body. When the pH level of the body is reduced, your immune system becomes stronger and your digestive tracts work better.[11]
With all these reasons to eat almonds, you have to try some delicious recipes with these superfoods to test the benefits of almonds.
4 Healthy Recipes Including Almonds
- Turkey Curry
- Cranberry and Almond Chicken Salad
- Strawberry and Spinach Salad
- Chocolate and Almond Smoothie
Final Thoughts
Including almonds in your meals brings loads of good stuff for your body. They help your heart, keep your weight in check, and more. The yummy recipes we shared prove that almonds can be tasty and healthy. So, eat almonds to feel better and enjoy your food. They’re a tasty way to be healthier.
