Diet & Nutrition

Benefits of Almonds – Why Add Them to Your Daily Diet?

benefits of almonds

If you do not intake enough amount of almonds daily, this article serves the purpose of changing your habit. Here are some major benefits of almonds. The benefits will not only alter your mind but will also encourage you to acquire a healthy body, lose weight, and discover badam benefits deeply.

Almonds have many carbs as compared to any other nuts, and they also contain enough amount of proteins, fibers, and other health benefits. To fight with the sweet tooth of yours, it is wise to have 17g Fats and 3gms of Carbs, which is incredibly delicious at the same time.

Densely nutritious almonds are portable and delicious. Almost all badam benefits are backed up by science, including prevention of weight gain, weight loss, improving heart health, balancing blood sugar, boosting your brainpower, and lots more. All healthy diets welcome almonds and their benefits. Be it your keto diet or you are following a paleo or vegan diet, you can have almonds in every diet until and unless you don’t have any sort of allergy from nuts.

Almonds are prized throughout the entire history, and this is not possible with some good reasons that people cannot get enough of badam benefits.

Why are almonds healthy

Currently, there is a lot of craze regarding almonds, and they have been trendy for many millennia. The nuts are grown in India, North Africa, and also in the Middle East. Thriving in dry and warm weather, almonds got popularity in the Mediterranean vie trade routes before they were introduced in the United States. At present, California is known for producing around 80% of the world’s total almonds production. For people having nut allergy should not stay near them because they’re nuts and produced from trees. Otherwise, everyone should get the benefits of eating almonds offered by this superfood.

Nutrients contained in Almonds

This superfood has some of the highly essential nutrients for our body, such as it contains healthy and necessary fatty acids. They have lower carbs quantity and are power-packed with ample protein.

Some of the details regarding contained nutrients in almonds are:

  • 164 calories
  • 14gms fat (3.5gms polyunsaturated, 1gms Saturated fat, 9gms monounsaturated fat)
  • 6gms protein
  • 3gms net carbs
  • 3.5gms fibers

While almonds are high in carbs as compared to walnuts, macadamias, and pecans, they provide more fiber and thrice the protein you get from other nuts. Another primary reason behind the benefits of almonds is micronutrients, and this is why it should be an essential part of a healthy diet.

In one-ounce almond serving, you’ll get antioxidants, vitamins, and trace minerals such as:

  • Vitamin E
  • Magnesium
  • Manganese
  • Vitamin B2
  • Phosphorus
  • Calcium
  • Copper

Various researches have shown that daily intake of almond lowers the chances of development of the chronic disease. Even if anyone is at risk of developing an illness or already suffers from one like type-II diabetes, almonds are best from them. Eating a modest amount of almonds enables soaking up the entire nutritional benefits of almonds by your body.

Benefits of almonds

Here is detailed information about the benefits of eating almonds.

Lowers inflammation

The monounsaturated fats and antioxidants available in almonds can do wonders to treat body inflammation. When your body feels it’s under attack always, it causes chronic inflammation. Many factors can be responsible for this condition, but a corrupt and unhealthy diet is the biggest culprit. If swelling is of a higher level, you can be prone to get obesity, cardiovascular disease, diabetes, hypertension, leaky gut syndrome, arthritis. Mental illness can also be the result of higher inflammation.

The primary source of almonds fat is oleic acid, a fatty acid also found in olive oil. Therefore, anti-inflammation is one of the benefits of almonds. Almonds also mitigate the body’s oxidative stress and also protect your body from any further damages lowering the inflammation.

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Rich in Vitamin E

You might not know the ultimate wonders of Vitamin E, but it is a powerful antioxidant as well as a fat-soluble vitamin. The role of antioxidants is the protection of cells from the damaging free radicals. The free radicals are generated due to carelessness and poor diet, environmental pollutants, and smoking. The level of risk to develop a chronic disease or cancer depends on the level of oxidative damage that the cells have got to battle.

Almonds are the best and ideal dietary source, and 1 ounce of almonds fulfill 37% of daily Vitamin E requirement for building up enough army of antioxidants in the cell membranes. That is why, researchers suggest that intake of Vitamin E and decreased rate of heart diseases, Alzheimer’s disease, cognitive decline, and even cancer are connected.

Protects from neurological disorders and cognitive decline

One of the essential benefits of almonds is that Vitamin E prevents slows down or prevents cognitive decline. It also helps in slowing down Alzheimer’s disease progression. Also, a single almond serving contains 17% riboflavin. It provides neuroprotective advantages to treat different neurological disorders such as Parkinson’s.

Reduces the risk of cancer

According to some studies, people having almonds in high quantity reduce the chances of developing breast cancer thrice the times than people having seldom snacking. The high amount of Vitamin E is also related to lowering colon cancer risks, especially for people under the age of 65 years. It is also connected with reducing rates to develop prostate cancer significantly and decreases oxidative stress too.

Betters cholesterol levels

Among some fantastic badam benefits is that it helps a lot to control and manage cholesterol levels. For people struggling with high cholesterol, give it a try and include it in your daily diet. People with high cholesterol usually avoid foods with the high-fat amount, but it is not the case with almonds.

Regularly eating almonds allows the body to enhance the lipoproteins of high density (HDL cholesterol) alongside lowering lipoproteins of low density (LDL cholesterol). It is necessary because more LDL cholesterol levels put at risk of getting heart disease. On the contrary, the HDL cholesterol level decreases the risk of getting chronic diseases.

Lowers blood pressure

High blood pressure or hypertension is the primary reason for people getting heart attacks and strokes. Therefore, almonds are a lifesaver in this condition. Eating 50gms of almonds daily improves the flow of blood in your arteries and also decrease the systolic BP. It happens because almonds fulfill 20% of the daily requirement of Magnesium in your body.

Prevents heart diseases

Studies have proved that people who consume a high amount of Vitamin E are at a lower risk of getting heart disease from 30-40%. Heart disease is the top reason for deaths all across the world. As almonds are rich in Vitamin E, you can include them in your healthy diet and eat a serving per day.

Almonds reduce damage to cells by an oxidative protein that helps to decrease heart disease. Not only this, but you can also lose the fat around your tummy. This visceral fat is responsible for putting you at a significant risk of a heart attack. It should be your priority to reduce this visceral fat as the more it will be, and there are higher chances of developing insulin resistance, obesity, and type-2 diabetes.

Increase insulin sensitivity

Magnesium plays a vital role in controlling blood sugar levels in your body. It isn’t that much surprising that people having type-2 diabetes have a deficiency of Magnesium. It becomes necessary to add more Magnesium in the daily diet, and almonds can serve this purpose best.

Almonds enhance insulin sensitivity and enables its better working for type-2 diabetes patients. Even people without diabetes should have a sufficient amount of almonds daily for fulfilling the magnesium level in your body. It is only one among the brilliant benefits of almonds for people suffering from blood sugar issues.

Promotes digestive health

The more fiber you’ll intake, the less are the chances of an upset digestive system. If you experience diarrhea or constipation quite often when you’re on a ketogenic or low carb diet, you need to include some more fiber in the daily diet and plenty of water also.

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Extra inclusion of soluble fiber and insoluble fiber prevents both diarrheas as well as constipation. It also ensures better digestion and smooth elimination. The fiber contained in almonds also offers healthy bacteria into your gut to achieve a better and stable gut balance.

Boosts immunity

Are you aware of the fact that 70% of the immune system depends is in the gut? Therefore, a healthy, balanced, and all-inclusive diet is very crucial. If you will eat food that produces an imbalance of various unhealthy bacteria, it becomes hard for the body to fight off viruses and common colds while you come across them. Both almond oil and solid almonds boost immunity and are anti-inflammatory.

Builds muscles and burns fat

If you desire to look svelte and toned, you will have to achieve lean muscle mass. However, at rest, muscles burn calories as compared to the fat. The buried secret to torch the fat is to add extra muscle mass.

You can do it by exercising and feed enough protein to the muscle. Unlike nuts with low carbs, almonds contain a whopping amount of protein i.e., 6gms per 1 ounce. It is the same amount you get from one eggs or a single serving or 1 ounce of cheese.

Since, foods that are rich in fiber and protein keep tummy full and satisfied for longer, almonds are a benefit snack to eat in between the meals.

Suppresses appetite

Almonds are rich in fiber and protein, a single almond serving suppresses hunger and helps you to feel fuller for a longer time. Once you are satiated and full, there will not be any need to eat unintentionally more than the daily requirement.

A perfect aid for weight loss

Irrespective of the lifestyle routine, demographic differences, and dietary factors, people who eat tree nuts such as almonds, tend to have a lower risk of getting obese. People having a regular intake of almonds are also capable of maintaining an ideal and healthy weight.

On the contrary, people who rarely include or never include almonds in their diet, they fall in the category of being unhealthy. That is why tree nuts boost metabolism and also help in burning more calories.

So, if you want to get fit and reach a goal weight, almonds can be your true hero. Just ensure that you maintain the serving size without overdoing it.

Helps in banishing brain fog

Have you switched on a keto diet? It will keep you energized all day long, which is possible because of ketone bodies. Ketones are a method of your body to metabolize fat to get energy instead of producing glucose when you are not having much amount of sugar or carbs.

Since almonds contain 14gms fat as compared to 6gms protein and 3gms net carbs, they are a quick and efficient way for fueling up with a snack to get energized sufficiently. Studies have also shown that almonds are capable of banishing the brain fog. It happens when you extremely low on energy post afternoon slumps, generally right after having lunch.

Maintains electrolyte balance in the body

People on the keto-diet need to keep in check the electrolyte levels in their bodies. Otherwise, there are risks of muscle spasms, dreadful keto flu, irregularity in heartbeats, and feeling sluggish. Therefore, electrolytes such as Magnesium, potassium, and sodium must always be kept in control and should be regularly monitored.

Since almonds are abundant in potassium and Magnesium, you are just one step behind to reach the daily requirement of these elements. Most importantly, if you prefer to eat roasted almonds along with salt, you will be adding a decent amount of sodium.

Strengthens your bones and teeth

Your body requires proper calcium needs and maintenance of bone tissues. If your organization is not getting enough Calcium from the daily diet, your body begins to leach calcium from the bones and makes them weaker.

Hence, include almonds in your daily diet for improved health, better immunity, and stay healthy throughout life.

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