Almonds are a nutritional powerhouse. Rich in vitamin E, fiber, protein and good fat, almonds are also a good source of B vitamins, iron, calcium, magnesium, manganese and other essential minerals. Learn about the health benefits of almonds and why they are so good for you!
Almonds contain high level of powerful antioxidants
Some studies reported in the Journal of Nutritional Biochemistry show that eating almonds with the skins increases levels of flavonoids and vitamin E in the body. Flavonoids are antioxidants with health benefits such as anti-inflammatory and antitumor effect.
Almonds contain high levels of powerful antioxidants, which protect your body at different levels. They deactivate free radicals – cell-destroying compounds that can cause health problems, such as heart disease, cancer, strokes, and skin damage.
Researchers found that the principal flavonoids in almonds – catechin, epicatechin and Kaempferol – provide the highest degree of protection against oxidant-induced cell dealth than any other flavonoids.
Furthermore, antioxidants and vitamin E in almonds work together and are more effective when taken in conjunction with each other. They prevent the oxidization of LDL, the bad cholesterol.
Almonds = good fat
Most of the fat in almonds is monounsaturated, also known as “good” fat. In winter season, they provide you with the essential oils that are good for your skin.
Essential Fatty Acids (EFA) are essential for skin membrane function, cell division, brain development, immune function, and anti-inflammatory responses. Dry skin, cracked nails, constipation, dry hair, sore joints: all these conditions can have benefits from essential fatty acids.
Studies found that eating a handful of almonds a day as part of a healthy diet lifestyle lowered their LDL cholesterol by three per cent, without causing weight gain. Almonds add extra calories to a diet but they are also very satiating.
They contain healthy fibre, which help to eliminate and control hunger.
Almonds are mineral-rich
Almonds are also loaded with minerals such like magnesium, phosphorus, zinc, calcium and folic acid.
Taking magnesium on a daily basis also help improve energy levels and emotional state. Magnesium is also essential for the conversion of vitamin D to its biologically active form that then helps the body absorb and utilize of calcium.
The typical American diet is frequently very low in magnesium and eating almonds help meet daily recommendations for magnesium. The Recommended Dietary Allowance for magnesium is 400 mg per day. In about 23 whole kernels, you get about 76mg of magnesium.
Almonds are also a good source of calcium. For people who are lactose intolerant, they are a very good alternative to cow products.
Did you know 22 almonds contain as much calcium as 1/4 cup of milk?
Almonds Are A Very Good Source Of Protein
Almonds are an excellent source of protein. One teeny ounce of almonds contains 12 percent of your daily allowance of protein.
A consideration to keep in mind: unlike animal-based proteins found in meat, poultry, seafood, eggs and dairy products, almonds do not contain all of the essential amino acids you need to build proteins within your body.
The benefits of almonds for skin
Almond oil is very much used in cosmetic products. It is high in mono and polyunsaturated fatty acids and provides naturally occurring vitamins A, B1, B2, B6 and Vitamin E. It can be used topically for aging skin, skin itch, dryness, stretch marks, and many other skin issues.
Applying pure almond oil on the body is very moisturizing and nourishing for the skin.
Are almonds good for you? The answer is YES! Here are some the main benefits of including almonds in your diet:
- They help reduce the negative effects of free radicals.
- Almonds contain healthy fats and fiber. They can help with weight loss and satiety.
- These nuts are loaded with minerals, such as magnesium, copper, potassium, calcium, phosphorus, iron, and also B vitamins.
- They are a great source of proteins.
- They help nourish and moisturize the skin.
The best way to preserve all the health benefits is to eat them raw, unsalted, with the skin!
However, there’s a dark side of almond use…
Even if almonds have lots of health benefits, they are not for everyone. Almonds may cause allergy or intolerance. Symptoms can range from local symptoms (e.g., oral allergy syndrome, contact urticaria) to systemic symptoms including anaphylaxis (e.g., urticaria, angioedema, gastrointestinal and respiratory symptoms). Also, Introducing nuts to babies isn’t recommended before the age of 12 months.
In addition, almonds require significant amounts of water to grow and there are ecological concerns (read this article if you want to know more)
Almonds are good for you, but you should still eat them with moderation!