Almonds are among the world’s most famous tree nuts. They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals. Benefits of Almonds –
Here are some evidence-based health benefits of almonds.
Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains:
Fiber: 3.5 grams
Protein: 6 grams
Fat: 14 grams (9 of which are monounsaturated)
Vitamin E: 37% of the RDI
Manganese: 32% of the RDI
Magnesium: 20% of the RDI
They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage. Almonds are among the world’s best sources of vitamin E, with just 1 ounce providing 37% of the RDI (1).
Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease.
High levels of LDL lipoproteins in your blood — also known as “bad” cholesterol — is a well-known risk factor for heart disease.Your diet can have major effects on LDL levels. Some studies have shown almonds to effectively lower LDL.
A 16-week study in 65 people with prediabetes found that a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL.
Almonds are low in carbs and high in protein and fiber. Both protein and fiber are known to increase feelings of fullness. This can help you eat fewer calories.
One four-week study in 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly reduced hunger and the desire to eat. Numerous other studies support the hunger-fighting effects of nuts.
Nuts contain several nutrients that your body struggles to break down and digest. Your body does not absorb about 10–15% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism slightly.
Due to their satiating properties, nuts are a great addition to an effective weight loss diet.