Benefits of Almonds

The delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory dishes. Although available year round, they are the freshest in mid-summer which is when at the height of their season. The almond we think of as a nut is technically the seed of the fruit of the almond tree; a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond.

The Nutritional Value of Almonds:

• Almond is considered to be the nut with the highest nutritional profile as compared to the other nuts
• Almonds are protein enriched with 13% protein
• They are the best source of Vitamin E, an ounce of almonds (~20) contain enough vitamin E to meet 1/3rd of your daily requirement
• Almonds are enriched with minerals: copper, magnesium, calcium, potassium, iron and phosphorus and also Vitamin B, great to keep you going throughout the day
• An ounce of almond and an ounce of broccoli provide the same amount of antioxidants
• Calcium is equal to ¼ cup of milk in 20- 25 almond

Some Health Benefits of Almonds

Heart Health

Almonds are enriched with heart-healthy monounsaturated fats such as palmetoelic and oleic acids. A quarter cup contains almost 18grams of total fat, of which 11grams are the heart healthy monounsaturated fats. Vitamin E present in almonds acts as an antioxidant and improves heart health. Magnesium content reduce the risk of heart attacks.

Reduces Cholesterol

There have been multiple studies concerning the effect almonds have on lipids. Addressing a wide range of individuals – including those with high cholesterol, normal cholesterol levels and diabetes; and those who are obese – consuming between 25 to 168g of almonds a day (equivalent to 1 to 6 handfuls) of almonds a day, studies have found that almonds reduce total cholesterol levels 3%-11%. LDL cholesterol levels are reduced 4%-15%.

Rich in Flavonoids

The skin of the almonds contains almost 20 flavonoids that work with the vitamin E. Both of these nutrients  protect the arterial walls. The folic acid in almonds helps to reduce the homocystein levels responsible for building up fatty plaque in the arteries.

Brain & Nervous System

• Almonds are good for memory and brain function due to riboflavin and L-carnitine, nutrients that boost brain activity. With age-defying properties, eating almonds for memory and brain health may also reduce the risk of Alzheimer’s disease.
• The phenylalanine in almonds can alter our mood and cognitive function. Easily absorbed into the brain, the chemical starts acting immediately to produce hormonal chemicals such as adrenaline and dopamine. These hormones relax the body and boost brain function, you develop better reflexes and alertness. Students will greatly benefit from consuming almonds for concentration.

Prevents Cancer

A high concentration of phytochemicals are present on an almond’s dark brown skin. These powerful natural compounds protecting plants against pests, have been found to fight off cancer cells. In various studies, the phytochemicals found in almonds actually aid in keeping brain tumors from multiplying and in fact significantly reduce tumor size.

Almonds are rich in vitamin B17 (laetrile), a substance known to prevent cancer. The bitter almonds are rich in this vitamin – not the common sweet almonds. A good dose of vitamin E has been found in almonds. In fact, an ounce of almonds will already give you 35% of your daily requirement. Almonds are very rich in fiber, a great cleanser for your dietary tract, which can significantly increases your chance of evading colon cancer and rectal cancer. A cup of whole almonds will give you 17.3 grams of fiber – 86% of the daily recommended dose. Moreover, the monosaturated fats and calcium content of almonds also work against the development of colon cancer.

Effective Against Diabetes

Almonds may be the perfect food for diabetics. Recent research shows that when people with early Type II diabetes eat a serving of almonds with breakfast, they have significantly lower blood sugar, and are better protected against the chronic diseases associated with diabetes.

One of the study published in the journal, Metabolism, showed that consuming an ounce of almonds before eating a high-starch meal brought a 30% reduction in post-meal glucose levels for patients with Type II diabetes, and a 7% reduction for non-diabetics. 

The effect of regular almond consumption on blood glucose levels for people with Type II diabetes was also investigated, with the daily consumption of one ounce of almonds over a 12-week period being associated with a 4% reduction in hemoglobin A1c (HbA1c) and the same reduction in body mass index (BMI).

Another study, published in Diabetes Care, revealed that nuts such as almonds could help to maintain healthy levels of blood glucose and cholesterol for both men and post-menopausal women with Type II diabetes.

Best  for Weight Loss

Studies conducted by a group of researchers lead by Michelle Wien, Dr. P.H., R.D., show that almonds can help in weight loss. A well-nourished body does not usually crave food. If one maintains an unhealthy diet, the brain will always send hunger signals to the body, thus resulting in binge eating and increase in weight. Regularly eating almonds will help break this cycle. Almonds can effectively help suppress the cravings as the individual feels “fuller” and "satisfied". The monounsaturated fat, protein, and fiber in almonds contribute to minimizing hunger pangs.

Almonds are a rich source of protein, making them a wise alternative to red meat and eggs. Studies reveal that an ounce of almonds actually contains about the same percentage of protein in lean meat. What makes almonds a healthier alternative than meat is the high fiber content. Fibrous foods can effectively prevent fats and calories to be absorbed by your body. Fiber binds with the fat thus preventing it from reaching the intestinal wall and instead flushes it out of the body.

Pregnancy

Almonds are a great source of folate, a most important nutrient in the first trimester of pregnancy. Folates is the natural form of folic acid, and folic acid supplementation is recommended for prevention of birth defects. A handful of almonds (20-25 nuts), contains 10mcg of folate. It’s worth noting that if you’re having twins, you will probably need more folate/folic acid.

Energy Booster

Almonds, tend to have a relatively high number of calories per serving. That makes almonds a useful and healthy snack for delivering high energy in a small serving.

Almonds are a very good source of manganese and a good source of copper, two trace minerals that are essential cofactors of a key oxidative enzyme called superoxide dismutase Superoxide dismutase disarms free radicals within the mitochondria (the energy production factories within our cells), thus keeping our energy flowing. Fortunately, Mother Nature supplies both mineral cofactors in almonds. Just one-quarter cup of almonds supplies 45.0% of the daily value for manganese, and 20.0% of the daily value for copper.

Prevents Constipation

A handful of almonds a day is enough to relieve constipation. Almonds also block the absorption of bad cholesterol. 

Skin Care

The rich contents of vitamin E make almonds highly beneficial for skin treatments. Almond milk in creams and soaps helps maintain the moisture of the skin and enhances its complexion.

Good for Bones

Phosphorus and calcium are the two key contents found in almonds that help maintain the bone health. 

~Thanks to Deborah