Health Benefits of Almonds
Author: Naufal - Saturday, 23 Jan 2016
Almonds are the most popular nuts in the United States. Almonds become even more popular in recent years due to its many benefits and versatility. According to the US Department of Agriculture, the demand for almonds has increased 220% since 2005. It later became the most consumed nuts in 2012, where Americans ate an average of 907 grams (2 lbs) almonds, higher than walnuts (227 grams), pecans (136 grams) and 544 grams of all other nuts, which include cashews, Brazil nuts, pistachios, macadamias and hazelnuts.
Do you want to know what health benefits of almonds are? If you do, just keep reading. Here in this article we will present to you the health benefits you will get when you consume almonds. Now, let’s start. Good news is, almonds have been studied help weight management, keeping healthy heart health and diabetes.
Measured ounce for ounce, almonds contain higher niacin, riboflavin, vitamin E, calcium and fiber compared to any other tree nut. Every ounce serving almonds, it contains 6 percent Daily Value (DV) potassium, 8 percent DV calcium, 20 percent DV riboflavin, 20 percent DV magnesium, 35 percent DV vitamin E , 4 grams fiber and 6 grams protein. Almonds are also good source of fat, just like any other nuts. For one ounce of almonds, it contains 14 grams of fat. But, don’t worry. Two thirds of this fat are the monounsaturated fat, the heart-healthy fat.
Health benefits of almonds
The most popular quality of almonds is that they are good for your heart’s health. This is on our first health benefits of almonds: almonds are good for your heart. Studies show that consuming almonds regularly can lower the risk of heart disease. The risk of death from heart disease reduced by 37% or 8.3% for each weekly serving of nuts. Replacing almonds with saturated fats also help in lowering the bad cholesterol, LDL. Another study shows that people with normal cholesterol levels have their LDL levels reduced after supplementing their diets with almonds for three weeks. Almonds contain potassium, which is necessary for your heart health. Potassium promotes lower blood pressure because it helps vasodilation or the widening of blood vessels. Study showed that people who consume 4,069 mg of potassium every day have lower risk of cardiovascular disease and ischemic heart disease compared to the people who consume 1,793 mg of potassium every day. The risk of cardiovascular disease and ischemic heart disease reduced by 37% and 49%, respectively.
The second health benefits of almonds are that it helps in weight loss and preventing weight gain. Almonds are rich with good fats, fiber and protein. This combination will help you keep your hunger at bay. Numerous studies show that choosing almonds as a daily snack doesn’t lead to changes in body weight. A study in 2015 show that substituting almonds for a muffin with the same caloric value can result in improved LDL cholesterol levels, reduction in abdominal fat and reduction in waist circumference and fat on the legs.
The third health benefits of almonds are for people with diabetes. Almonds are proven to be helping in controlling blood sugar levels. One study in 2006 shows that people have their blood sugar and insulin level decreased after eating almonds. Additionally, their antioxidants in their blood also increased after eating almonds.
Eating almonds can help you get moving. Almonds are rich with energy-encouragers copper, manganese and riboflavin. Copper and manganese are components in an enzyme that stops free radicals in mitochondria, the place where our cells produce energy. Riboflavin, also known as vitamin B2, helps in releasing energy from the carbohydrates you eat and also helping in red blood cells production. In short, these nutrients almonds contain help maintaining your body’s energy flow.
Almonds also prevent gallstones from forming. The fiber and fat in almonds keep your liver and gallbladder working optimally. And in turns, this prevents gallstones from forming. One study shows that people who consume nuts frequently are less likely to have a procedure to remove the gallbladder to treat gallstones. Another study has similar result; people who consume nuts have their risk of gallstone disease decreased by 30%.