Almonds have an interesting history. Experts believe that the tree is already existing in around 3000-2000 BC and the evidence has been found under the earth of Jordan. If that is true, then almonds have been making people healthy back then.
Toasted or raw, you may eat almonds. You may include it in a recipe or make them milk, butter, oil, and flour. It has many forms to be turned into, but its nutrients will never lose its power.
Almonds are full of many vitamins and minerals including protein and fiber. This is why this tiny nut contains many health benefits. Nevertheless, if you want your body to be filled with the needed daily protein, you need approximately 1 oz. or a handful of almonds.
FACT: Almonds are a drupe which kicks it out of the category of a true nut. Therefore, it is a seed.
Almonds’ Nutritional Facts
Many nutrients are packed inside a tiny almond. And these nutrients are linked to health benefits that we’ll discuss later in this article.
Below are the nutritional contents of a cup (approximately 143 g) of almond nut.
- Vitamin A – 3 international units
- Vitamin B6 – 0.196 milligrams
- Vitamin E – 36.65 milligrams
- Calcium – 385 milligrams
- Carbohydrate – 30.82 grams
- Energy – 828 kilocalories
- Fat – 71.40 grams
- Fiber – 17.9 grams
- Folate – 63 micrograms
- Iron – 5.31 milligrams
- Magnesium – 386 milligrams
- Niacin – 5.174 milligrams
- Phosphorus – 688 milligrams
- Potassium – 1048 milligrams
- Protein – 30.24 grams
- Riboflavin – 1.627 milligrams
- Sodium – 1 milligrams
- Sugar – 6.01 grams
- Thiamin – 0.293 milligrams
- Water – 6.31 grams
- Zinc – 4.46 milligrams
Almonds’ Nutritional Benefits
Almond is Good for the Heart
Almonds have been reported to have a good impact on heart health. In fact, nuts and seeds are associated with it. But evidence about almonds’ heart advantage exists.
For instance, the level of blood lipids has shown improvements when almonds have been supplied.
In a 2014 published study, researchers discovered that almonds improve blood flow, increase bloodstream antioxidant, and reduce the level of blood pressure. These findings have contributed to the Mediterranean diets theory which says that it is associated with a lot and huge health benefits with the addition of lots of nuts.
Almond is Diabetic-Friendly
The magnesium content of almond is significantly high. Thus, experts thought it to be the reason behind its property to manage blood sugar level.
Almond is, therefore, diabetic-friendly. Several individuals who have type 2 diabetes have been found to have a low level of magnesium in their system.
A study was made among type 2 diabetic individuals. The same individuals have a low level of magnesium. Thus, they were given magnesium supplements. After some time, their magnesium level improved as well as their insulin resistance.
Almond has a Weight Management Property
Based on the nutritional content of almond, it has high protein and fiber content when combined. Meanwhile, its carbohydrate is low. This suggests that almond can increase your level of fullness, making you feel full for a long period of time. Thus, the number of calories in your body can potentially be reduced.
The almond’s ability to make an individual feel full for longer hours is backed up by several studies. One of these studies included 137 participants. The participants were provided with 43 grams of almonds in four weeks. The researchers observed that their hunger significantly reduced.
Thus, the results suggest that obese and overweight individuals can benefit from eating almond.
Furthermore, the nutrient contents of nuts are difficult for the body to break down and digest. It can even slightly boost your metabolism.
There are many studies to support the almond’s claim about weight loss. One of these is the study of 100 overweight women. Their weights show improvement after they are being supplied with almonds. Their waist circumference has even reduced.
Almond has Antioxidant Properties
An antioxidant is your body’s fighter against oxidative stress. It protects your cells against any damage including aging, inflammation, and diseases like cancer.
But, guess what? The antioxidant property of almond can be found in the brown outer layer of the nut. Thus, eating the nut without the skin is not the best option if you are desiring to have its health benefits.
Studies have been made to support the experts’ belief that almonds can reduce the markers of oxidative damage. This is done in 60 male smokers. They were given 84 g of almonds every day for 4 weeks. After this period, their oxidative stress biomarkers reduced by about 23 to 34 percent.
Additionally, almonds contain vitamin E. In fact, it is one of the best sources of the vitamin which is a fat-soluble antioxidant. The vitamin tends to heal the damage in the broken cell membranes in your body and placing a protective layer against oxidative damage.
Taking a high amount of vitamin E has been linked in reducing certain kinds of diseases like Alzheimer’s, heart conditions, and cancer according to experts.
However, there are some studies which reported that vitamin E is associated with increasing the risk of prostate cancer. Additionally, the American Heart Association published a paper in 2014 saying that vitamin E has nothing to do with any heart disease or stroke.
Almonds Reduce Cancer Risk
Health care professionals study the relation between almond and cancer. In a 2015 study titled “Gynecologic and Obstetric Investigation”, they found that people who eat a higher amount of walnuts, peanuts, and almonds reduced their breast cancer risk twice or thrice. Thus, these kinds of nuts appear to have a positive impact on reducing the risk of breast cancer risk.
Do Almonds Have Risk Factors?
There is no particular complication with eating almonds not unless you are allergic to it. Almond allergy is quite common, and individuals who have it commonly show symptoms such as:
- Stomach pains
- Problems swallowing
- Breathing problems
Being allergic to almonds reminds you to avoid eating any product that contains it. Usually, frangipane, praline, and marzipan contain almond nuts. Aside from that, it sometimes uses in food like bread, biscuits, cakes, certain liquors, ice cream, and chocolates.