Health Benefits of Almonds and All You Should Know

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Almonds are a popular and delicious nut variant that children and adults both adore as a snack, as toppings on cereals and in multiple other ways. It is also a nutritional powerhouse with a long and rich culinary history. The almond tree is grown in the Middle East, the Indian subcontinent and North Africa.

Historians believe that almonds were one of the first farmed foods. One finds the mention of almonds as far back in history as the Bible. There are mentions that the Egyptian pharos liked almonds in their breads. Almonds are celebrated for their incredible versatility and impressive array of health benefits, making them a favourite among health-conscious individuals. 

This article will explore everything you need to know about almonds, from their origins and diverse culinary uses to their remarkable health advantages that span from heart health to weight management. 

Almond: Nutritional Value

One hundred grams of whole almonds have the following nutritional value as per the USDA.

Calories: 579 kCal

Carbohydrates: 21.6 g

Fat: 49.9 g

Fibre: 12.5 g

Magnesium: 270 mg

Calcium: 269 mg

Protein: 21.2 g

Vitamin E: 25.6 mg

Health Benefits of Almonds

Almonds, often hailed for their nutritional richness, offer several health benefits. Let’s explore these advantages, explaining why almonds are an excellent addition to your diet.

Reduces the Risk of Heart Diseases

Almonds’ high monounsaturated fat content plays a crucial role in lowering bad cholesterol levels, thereby reducing the risk of heart disease. Additionally, their rich antioxidant content, including vitamin E, protects the heart from oxidative stress, a significant factor in heart health. Incorporating 28 grams of almonds into your daily diet, as shown in a comprehensive analysis of 29 studies in 2016, significantly reduces the risk of heart disease. However, it’s essential to maintain a low-cholesterol, low-saturated fat diet to maximise these benefits.

Aids Weight Loss

Almonds, despite their calorie density, can aid in weight management. Their unique combination of healthy fats, protein, and dietary fibre creates a sense of fullness, naturally curbing your appetite and reducing calorie intake. This calorie reduction significantly contributes to effective weight control. Studies support this claim, revealing that almonds’ protein and fibre content increases the feeling of fullness and reduces the desire to eat. Furthermore, overweight women who included almonds in their low-calorie diets exhibited more weight loss, improved waist circumference, and enhanced health markers compared to those on a nut-free diet.

Regulates Blood Sugar

Almonds have a low glycemic index, meaning they have minimal impacts on blood sugar levels. Their fibre and healthy fats actively contribute to blood sugar and insulin regulation, making them an excellent choice for individuals with diabetes. Almonds are also rich in magnesium, a mineral often deficient in individuals with type 2 diabetes. Adequate almond consumption can provide essential magnesium. Studies even show that increased magnesium intake can lower the risk of diabetes.

Helps Regulate Blood Pressure

Magnesium, abundant in almonds, plays a vital role in lowering blood pressure. Low magnesium levels are linked to high blood pressure, a significant risk factor for heart disease. Research shows that magnesium supplementation, found in almonds, can effectively reduce blood pressure. Incorporating one to two servings of almonds into your daily diet can provide the necessary daily dose of magnesium to help regulate blood pressure.

Lowers Cholesterol Levels

Almonds have a demonstrated capacity to lower LDL cholesterol levels, commonly referred to as “bad” cholesterol while maintaining HDL cholesterol levels (“good” cholesterol). It also makes almonds healthy for the heart. A study involving participants at high risk of heart disease revealed that following a diet enriched with almonds led to a significant reduction in LDL cholesterol levels.

Summary

Almonds are a nutritional powerhouse that offers several health benefits. Their impact on heart health, including the reduction of cholesterol levels and the risk of heart disease, is well-established. Despite their calorie density, almonds aid in weight management by promoting a sense of fullness. With their low glycemic index, magnesium content, and potential to lower blood pressure, almonds are a smart choice for regulating blood sugar and reducing the risk of diabetes. Furthermore, they effectively lower “bad” cholesterol while maintaining “good” cholesterol levels, providing added protection against heart disease. Incorporating almonds into your diet offers a tasty and beneficial way to support overall health.

Best Ways and Time to Incorporate Almonds in Your Diet

Here are some ways of incorporating almonds into your diet:

1. Eat them Raw

The simplest and most effective way to consume almonds is to eat them raw. Around 8 to 10 almonds can offer satiety and make for an excellent snacking choice. You can also soak them before consumption to enhance nutrient absorption. However, it’s advisable not to peel them, as doing so would result in the loss of a significant amount of fibre content.

2. Grind Them Into a Powder and Add to Your Morning Cereal

Another way to get your daily dose of almonds is to roast them and then grind them into a powder. You can then sprinkle this powder on your cereal or add it to your favourite dessert. 

3. Blend them Into Your Smoothie or Shake

Consider adding almonds to your fruit smoothie. Adding one or two tablespoons of almonds to your preferred fruit smoothie enhances its protein, micronutrient, and fibre content, making it a nutritious choice.

4. Almond Milk

Almond milk offers a lactose-free and dairy-free alternative to traditional milk, making it a preferred choice for those with dietary restrictions or preferences. Making almond milk at home is a straightforward process that allows you to enjoy its natural goodness. 

Begin by soaking a cup of almonds in water overnight or for at least eight hours, allowing them to plump up and soften. 

Once soaked, drain and rinse the almonds thoroughly. Then, blend the soaked almonds with approximately four cups of fresh water until you achieve a smooth, creamy consistency. 

To enhance the flavour, you can add a touch of sweetness, such as honey or dates, along with a pinch of salt or a dash of vanilla extract if desired. 

Finally, strain the mixture through a fine mesh or nut milk bag to separate the liquid from the almond pulp. Your homemade almond milk is ready to enjoy in cereals, smoothies, coffee, or as a refreshing beverage on its own. 

This wholesome and easy-to-prepare milk alternative opens up a world of possibilities for those seeking a dairy-free lifestyle.

The Best Time to Enjoy Almonds

When you are in the mood to snack, instead of opting for sugary, processed or savoury snacks. It is ideal to opt for almonds. Consider having a small handful of almonds as a mid-morning or mid-afternoon snack to satisfy your hunger while providing essential nutrients. Please remember to keep a count. In a day, along with a balanced diet, 8-10 almonds are ideal. Also, avoid having salted or flavoured almonds for the best benefits. 

Healthy Recipes Using Almond

To get all the benefits that one can get from almonds, you must start including them in your diet plan. Here are some recipes that you can easily prepare at home to ensure that your body gets the required number of almonds.

1. Almond Turmeric Latte

Ingredients

Ground cinnamon for garnish: 1 pinch 

Grated fresh ginger: 1 tsp

Grated fresh turmeric: 1 tbsp

Ground pepper: 1 pinch

Pure maple syrup or honey: 1 tsp

Unsweetened Almond milk: 200 ml

Method of Preparation

Take a blender and combine the milk, turmeric, maple syrup (or honey)

Process it on high until the mixture gets very smooth for about one minute. 

Now, pour it into a small saucepan and heat over medium heat until it is steaming hot. 

Once done, transfer it into a mug and garnish with cinnamon based on your preference. 

2. Apple-Cinnamon Quinoa Bowl with Almonds

Ingredients

Diced apple, divided: 100 g

Ground cinnamon: ¼ tsp

Honey: ½ tsp

Quinoa: 75 g

Low-fat milk: 200 ml 

Salt: ⅛ tsp

Sliced almonds: 1 tbsp

Method of Preparation

Take a small saucepan and combine milk, 50g of apple, quinoa, cinnamon and salt.

Boil the mixture. 

Now, cover and simmer the mixture on very low heat until the liquid gets absorbed. 

Once cooked, let it sit for five minutes. 

Top this mixture with 50g of apple, almonds and honey.

HealthifyMe Suggestion

Soaking almonds is a great way to improve their nutritional value and make them easier to digest. Soaking helps enhance nutrient absorption. When almonds are soaked, the process of germination begins, which breaks down phytic acid and other anti-nutrients that can block the absorption of essential nutrients. Soaking also helps to increase the bioavailability of vitamins and minerals, making them more easily absorbed by the body.

The Final Word

Almonds are one of the healthiest nuts that one can include in their diet plan. Almonds are rich in beneficial nutrients, including healthy fats, fibre, protein, magnesium, and vitamin E. They offer a range of health advantages, such as helping to lower blood sugar levels, reduce blood pressure, and decrease cholesterol levels. Additionally, almonds can aid in reducing hunger and supporting weight loss. However, almonds can cause allergies. So, take the help of a nutritionist to design an ideal diet. 

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions

Q: What are the nutritional benefits of almonds?

A: Almonds are a good source of protein, healthy fats, fibre, vitamins (e.g., vitamin E), and minerals (e.g., magnesium). Thus, they are highly nutritional, providing a lot of health benefits to their consumers.

Q: How do almonds contribute to heart health?

A: Almonds help improve heart health by reducing LDL cholesterol due to their unsaturated fats and fibre content. They also contain antioxidants that may reduce oxidative stress and inflammation, risk factors for heart disease.

Q: Can almonds help with weight management?

A: Yes, almonds can aid in weight management as their fibre and protein content promote feelings of fullness, potentially reducing overall calorie intake. Additionally, their healthy fats can make you feel full and prevent overeating.

Q: Do almonds provide any benefits for skin and hair?

A: Almonds are rich in vitamin E, which can promote healthy skin and hair by protecting against oxidative damage and supporting collagen production. Their monounsaturated fats may also contribute to skin hydration.

Q: Are almonds a good source of antioxidants?

A: Yes, almonds contain antioxidants like vitamin E, which help protect cells from oxidative damage. These antioxidants may reduce the risk of chronic diseases and support overall health.

Q: How do almonds support bone health?

A: Almonds support bone health primarily through their magnesium content, which is essential for bone formation and density. They also provide calcium, which is a nutrient that can help to maintain strong bones.

Q: Are there benefits of almonds for diabetics?

A: Almonds can be beneficial for people with diabetes as they have a low glycemic index and help stabilise blood sugar levels. Their fibre and healthy fats can slow down the absorption of glucose, potentially reducing post-meal blood sugar spikes. However, portion control is essential due to their calorie content.

Q: Can almonds help lower cholesterol levels?

A: The monounsaturated fats and fibre in almonds can help lower LDL (“bad”) cholesterol levels, also reducing the risk of heart disease.

Q: What role do almonds play in improving brain health?

A: Almonds support brain health with their content of vitamin E and antioxidants. They can help in protecting brain cells from oxidative damage. Additionally, the healthy fats in almonds, such as monounsaturated fats, may contribute to cognitive function and overall brain health.

Q: Are there benefits of almonds for digestive health?

A: Yes, almonds can promote digestive health due to their high fibre content, which aids in regular bowel movements and may prevent constipation. They also contain prebiotic properties that support the growth of beneficial gut bacteria, further enhancing digestive well-being.

Q: Can almonds help reduce the risk of certain cancers?

A: Some studies suggest that the antioxidants and nutrients present in almonds may play a role in reducing the risk of certain cancers, but more research is needed.

Q: How do almonds contribute to energy and vitality?

A: Almonds provide a combination of healthy fats, protein, and fibre that can offer sustained energy throughout the day. They also contain various vitamins and minerals, including magnesium, which play a role in energy production and overall vitality.

Q: Are there specific benefits of almonds for children’s health?

A: Almonds can benefit children’s health by providing essential nutrients like protein, healthy fats, and minerals for growth and development. Their fibre content can also support digestive health in kids. However, it’s essential to be cautious with whole almonds for very young children due to choking hazards, so almond butter or finely chopped almonds may be safer options.

Q: What are the benefits of almond oil for skin care?

A: Almond oil is beneficial for skin care as it moisturises and nourishes the skin, making it softer and more radiant. Its vitamin E and fatty acid content can help protect the skin from damage and maintain a healthy complexion.

Q: Can almonds be beneficial for reducing inflammation in the body?

A: Yes, almonds may help reduce inflammation due to their content of antioxidants and monounsaturated fats, which have anti-inflammatory properties. Incorporating almonds into a balanced diet may contribute to overall inflammation reduction.

Research Sources

USDA Values of Almonds

Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies

Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind, randomised controlled trials

Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomised, controlled trial

Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials

Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: the ATTIS study, a randomised controlled trial.

The effect of almonds on anthropometric measurements and lipid profile in overweight and obese females in a weight reduction program: A randomised controlled clinical trial

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