Health benefits of Almonds

The almonds are scientifically known under the name Prunes Dulles and are seen to be very nutritional and healthy. They belong to the tree nuts group, which originated in the Middle East and South Asia, although they are grown in other countries now. A source of a variety of nutrients, almonds have been consumed for many decades and up to now, recorded to have multiple health benefits.

Nutritional Profile of Almonds are enriched in carbohydrates, proteins, and good fats; they are part of carbohydrate-counting foods.

A one-ounce (28 grams) serving of almonds provides approximately:

 Calories: 160

 Protein: 6 grams

 Fat: 14 grams manufactured mostly of mono unsaturated fats.

Carbohydrates: 6 grams of which 3. 5 grams is fiber.

Vitamins and minerals: Almonds contain large proportions of vitamin E, magnesium, calcium, and potassium.

I have chosen the health benefits that are backed up with research benefits by difficult them out in a tabular form.

1. Heart Health:

Almonds are heart-friendly nuts. Mono Unsaturated fats contained in them are associated with a low density of heart diseases. Also, almonds decrease LDL (low-density lipoprotein) cholesterol levels or keep them in the normal range while raising, or at least not reducing, the levels of, HDL (high-density lipoprotein) cholesterol. Antioxidants such as vitamin E are also found to endorse heart health because they help decrease oxidative stress.

2. Weight Management:

Almonds are a good source of calories; however, managing your portion size is the key to potentially helping in weight loss. The protein, fiber, and healthy fats that are present in their nutrition profile enable one to feel full and satisfied thus possibly lowering the total caloric intake of the day.

3. Blood Sugar Control:

Almonds are low-GI foods; they increase blood sugar levels gradually without hammering them like the high-GI foods. It is ideal for use in controlling blood sugar levels since the fruit is of immense importance to diabetics or persons having tendencies to the disease.

4. Bone Health:

Calcium, magnesium, and phosphorus, nutrients that are vital in the development of bone mass and the prevention of such diseases as osteoporosis, can also be obtained from almonds. The vitamin E found in almonds might be useful in increasing bone mass by decreasing the level of oxidative stress.

5. Skin Health:

The vitamin E and antioxidants help in the maintenance of skin health as found in almonds. Through the replenishment of vitamin E, the skin is safeguarded against oxidative stress from the sun and free radicals. This healthy fat in almonds also assists the skin to retain its moisture and remain firm.

6. Brain Health:

Almond has nutrients such as riboflavin and L- carnitine that improve the brain's functionality and may even delay the effects of Alzheimer’s disease. Similarly, the presence of Phenolic compounds in the almonds also boosts brain health, attributed to the anti-inflammatory and antioxidant activity.

7. Digestive Health:

Fiber contributes to the general health of the gut by helping in the passage of stools, and almond contains fiber, which acts as food for some useful bacteria in the gut. This may be helpful overall to the general stomach health and lessen the probability of digestive problems.

Ways through which Almonds can be included in Diets

Almonds are incredibly versatile and can be enjoyed in various ways:

Snacking: 

Consume them raw, or even roasted as one of the healthiest snacks that you can take.

Nut Butter: 

Almond butter can be spread on toast or on fruits, which makes it a good snack or even for breakfast.

Salads: 

Sprinkle sliced or chopped almonds over salads as a tasty and healthier garnishing.

Baking: 

Replace wheat flour with almond flour; this is good at baking.

Smoothies: 

Include almond milk or whole almonds in the smoothies to enrich the meals with the taste and healthy fats.

Precautions and Considerations

Although almonds have almost all health benefits, people with this health condition should not take almonds. Also, almonds are dense in calories, and therefore, moderation is advised, particularly for those who are on restricted calorie diets.

Thus, almonds are nutrient-packed and have many health benefits scientifically proven. Its cohesion points include enhanced heart health, managed weight, regulation of blood sugar, enhanced bone density, improved skin health, and healthy functioning of the brain through the incorporation of almonds in a daily meal plan. Due to their flexibility and palatability, almonds are perfect as supplements to every leading diet program.

FACTS ABOUT ALMONDS

Almonds  improve blood sugar control and reduce the risk of type 2 diabetes. Source: diabetes.org

Regular almond  help promote weight loss and reduce waist. Source: NCBI.nlm.nih.gov

Almonds are good source of protein, with eating 1 ounce providing 6 grams. Source: choosemyplate.gov

Regular almonds eating help reduce the risk of cancer. Source: cancer.org