Benefits of Almonds: Their Nutrition Value, And Health Benefits

Almonds are available globally, especially in California in the United States. Besides that, almonds are also grown in other countries like Spain, Morocco, Greece, Israel, etc. Known for their nutritional benefits, almonds are not just filling but enriching as well.

From vitamins to polyphenols, almonds are loaded with various nutritional elements that benefit one’s health for the better. The good thing about including almonds in your diet is that they are heart-healthy, great for the skin, and even better for your body’s physiological responses.

This article will explore the top benefits of almonds, their nutritional value, and why you should include them in your daily diet.

What is the Nutritional Value of an Almond?

A popular tree nut from the Mediterranean region, almonds are a calorie-dense and nutrient-dense nut that makes a great addition to your day-to-day diet. You can include it as a snack, in the form of almond milk, or even add it to desserts and savory dishes to add a change in texture.

In order to make an informed decision about adding almonds to your diet, you need to have a better understanding of an almond’s nutritional value.

Nutritional Components (per 28 g)	Amount
Calories	164
Fat	14.2 g
Sodium	0.3 mg
Carbohydrates	6.1 g
Fiber	3.5 g
Sugars	1.2 g
Protein	6 g
Vitamin E	7.3 mg
Magnesium	76.7 mg

Since almonds are a good source of protein and fiber, it isn’t surprising that they have a low glycemic index. When eaten in moderation, these nuts also support heart health by reducing the risks of high cholesterol and low-density lipoprotein in the body.

What are the Health Benefits of Almonds?

Now that you have a clear understanding of the nutritional facts of almonds let us walk you through the varying health benefits.

Enriched with healthy fats, antioxidants, and anti-inflammatory properties, almonds are a great source of protein as well. The versatility of this nut is another reason why it is such a coveted addition to many people’s diets.

Almonds are a great addition to your diet. But, in order to keep yourself in your best health, indulging in routine or annual health check-ups is crucial. It enables you to keep a check on the body’s standard health markers and take necessary steps if something is out of the blue. Book your next set of health screenings with Redcliff Labs.

Following are some of the almond health benefits to look through:

1. They have Antioxidative Properties

Free radical damage due to environmental and lifestyle factors is the primary reason behind our body’s downfall. It induces oxidative stress in the body, leading to symptoms like fatigue, chronic stress, inflammation, etc.

Almonds are rich in polyphenols and antioxidants, all of which reduce the intensity of free radical damage in the body. They also reduce the potency of fatal diseases like cancer.

However, most of the antioxidants in almonds are concentrated in the outer skin. So, if you are blanching and removing the skin, you are already eliminating most of the polyphenols from the nut.

Studies have found that eating almonds significantly reduces the impacts of oxidative stress that come from smoking.

2. They reduce Cholesterol Levels

High cholesterol is the bane of our existence. Not only does it contribute to a steady weight gain, but high cholesterol levels in the body also trigger plaque formation inside the arteries, leading to substantial blockages and the risk of a heart attack.

The possibility of uncontrolled cholesterol levels generally stems from poor diet, genetic factors, or a sedentary lifestyle.

While adding almonds won’t magically lessen the cholesterol levels drastically, they help elevate the levels of high-density lipoprotein and reduce the abundance of low-density lipoprotein in the body.

Since almonds have a substantial concentration of Vitamin E in it, it has potent benefits in keeping the body’s cholesterol levels in check. The heightened antioxidants in the blood from Vitamin E prevent plaque formation inside the blood vessels, thereby keeping one’s cardiovascular health in check.

3. They are Great for your Skin

Like most other nuts, almonds are rich in natural oils, vitamins, and minerals. The concentration of Vitamin E in almonds boosts and rejuvenates one’s skin health from within.

The presence of unsaturated fats and polyphenols reduces the risks of early onset of aging, thereby keeping wrinkles, fine lines, and skin pigmentation at bay.

Besides being eaten, almonds are also processed for their oils, which, when applied topically, can moisturize the skin, making it supple and glowy. Organic almond oil is great for soothing skin flare-ups in patients with eczema and psoriasis.

Additionally, the presence of Vitamin E and other sources of polyphenols in the almonds reduces the risks of skin damage due to UV-rays exposure.

4. They can Regular Blood Glucose Levels

When you discuss the benefits of eating almonds, be assured that it’s a healthy source of protein, carbs, and fibers for diabetes patients. It is a great snack for people with diabetes because of its low glycemic index.

The net carbs in almonds are quite low compared to the fiber and protein content, enabling them to proactively regulate the body’s blood glucose levels.

Besides that, almonds are also enriched in magnesium, which is another mineral that’s known for managing blood glucose levels. Getting magnesium from dietary sources also keeps the risks of insulin resistance in check.

5. They have Heart-protective Properties

Almonds have a holistic approach when it comes to protecting your heart functions against any potential damage.

From keeping the cholesterol levels in check to reducing the risks of oxidative stress, eating almonds help in multiple ways. The polyphenols from the almonds also regulate blood pressure, which is another benefit.

Studies have also found that people eating a low-magnesium diet are at risk of developing high blood pressure. Eating almonds, which are rich in magnesium, thus keep the elevated blood pressure in check and prevents any threat to a person's cardiovascular health.

6. They improve Cognition and Brain Health

Another one of the potential soaked almonds benefits is the person’s cognition. Almonds are rich in a variety of polyphenols, especially tocopherol. Also, it contains folate, and unsaturated fatty acids (mono and poly), all of which reduce the risks of age-related complications like Alzheimer’s disease and Dementia, both of which impair cognition.

A pre-clinical study on rats found that eating almonds every day is linked with memory retention and improvement. It is all due to the available phytochemicals in the almonds that contribute to this benefit.

These phytochemicals reduce cholesterol levels, preventing plaque buildup that often blocks the brain’s neural functions.

So, including a steady source of such phytochemicals in your diet can keep your memory sharp, keep you alert and also prevent the risks of potential cognition-altering diseases.

Also, the abundance of unsaturated fatty acids in the almonds promotes brain health, keeping you sharp and alert.

7. They reduce Hunger

Do you realize why almonds are such great and healthy snacks? It's because of the fiber and protein in almonds. They are filling and nutritious at the same time, enabling you to curb those hunger pangs and prevent overeating.

A study with 137 participants found that daily consumption of 43 grams of almonds each day reduced the hunger and calorie intake of the subjects substantially.

Almonds aren’t the only type of nuts known for their hunger-fighting properties. More or less every kind of healthy nut can curb hunger when you snack on them. It is typically due to their high protein and fiber content, which keep you satiated for a longer period.

8. They promote Weight Loss

If you are actively trying to lose weight, including almonds in your diet can have great benefits.

Since it is loaded with healthy levels of proteins and fibers, they make a great snack option, especially when you feel those cravings set in.

Studies have also found that almonds have hunger-fighting effects, which means that eating them can reduce your overall calorie intake throughout the day, further contributing to weight loss.

A quick disclaimer, though, never relies on FAD diets or crash diets for your weight loss, especially because they don’t have substantial impacts and often affect the body’s normal functioning as well.

What you can do is start your pre-breakfast with some soaked almonds or add them to your diet as snacks, so you aren’t binging on unhealthy foods like chips or fast food.

9. They boost Energy Levels and Support the Gut Microbiome

Would you believe if we said that eating almonds can boost your energy levels? Studies indicate that chewing almonds releases lipids and more energy in the body.

It also enhances the feelings of satiety, preventing overeating. Since the almond’s skin is high in fiber, eating a substantial amount of the same improves digestion as well.

Not only do they pump up your digestion and energy levels, but eating almonds a few hours after your lunch enhances your alertness as well.

10. They improve Vision

The Vitamin E in the almonds have amazing benefit in improving your vision. Not only does it prevent oxidative damage, but the phytonutrients and polyphenols in almonds also prevent abnormal changes or damage to the lens in the eyes.

The number of almonds you consume matters as well. Despite the fact that they are great for improving different aspects of your physical health, it is still a nut enriched with fatty acids. Excess consumption will lead to substantial weight gain.

So, if you want to include almonds in your day-to-day diet, include them in moderation and not in excess quantity.

FAQs

Does eating almonds prevent cancer?

Almonds are loaded with antioxidants and anti-inflammatory components. However, there are very few studies that have proven possible or direct connections between almonds and cancer prevention. The polyphenols do keep the levels of oxidative damage to the minimum, which can eventually prevent the risks of certain types of cancers, including breast cancer, colon cancer, etc.

Are almonds good for treating anemia?

Almonds are enriched with copper and iron, both of which have potent benefits in improving the body’s hemoglobin level, further preventing risks of anemia.

Is eating almonds good for your nerves?

The presence of magnesium in almonds has potential benefits in improving the functions of the nervous system. It also improves the body’s metabolic rate, keeping you in your best health.

Conclusion

If you were wondering about the benefits of eating soaked almonds on empty stomach, we hope this article answers all your questions. The health benefits of badam are diverse and long-lasting, provided you are eating them in moderation. Also, avoid peeling off the skin of the almond because that’s where most of the fiber and the polyphenols are concentrated.