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15 Evidence-Based Benefits of Almonds

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Kasparas Aleknavičius, MD November 7, 2022

Almonds are rich in valuable nutrients that feed your body.

You need plenty of dietary fiber, minerals, and protein to function properly throughout the day. Eating almonds is the first step to improving your health. A single serving of these tree-based nuts can provide all of the essential vitamins.

But why are almonds good for you? Do they work for fasting? Is it worth incorporating them into your diet? These are questions you might have, and we can answer them.

In this article, we explain the 15 health benefits of almonds.

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1. Helps Control Blood Sugar Levels

Eating almonds may help regulate blood sugar levels. This is especially great for people who have type 2 diabetes. Almonds contain 270mg of magnesium – an important nutrient that strengthens glycemic control and decreases high blood pressure.

Maintaining blood sugar content can prevent long-term health problems like kidney disease, vision impairment, strokes, and heart disease. You should eat almonds at least once or twice a day to get enough magnesium into your system.

2. May Lower Cholesterol Levels

Almonds are packed with soluble fiber that helps to lower cholesterol levels. Having high cholesterol can limit blood flow and increase the risk of heart disease.

They can reduce the integration of cholesterol in your bloodstream, preventing extra fat in your cells. Soluble fiber forms a gel-like substance that moves slowly through your intestines and picks up bad fats, dietary cholesterol, salts, and sugars.

3. Help Keep Your Heart Healthy

Your body needs healthy fats to boost energy levels and support strong cell function. Almonds contain unsaturated fat – a type of fatty acid that stabilizes heart rhythm and decreases the risk of heart attacks or strokes.

It’s recommended that people consume 20% of healthy fat on their diet. One serving of almonds (28g) has 13g of unsaturated fat, making it perfect for your nutritious meals. You can snack on these throughout the day to ensure your heart is healthy.

4. Packed With Vitamin E

Vitamin E can help strengthen your vision, reproduction, blood, skin, and brain. It’s also very important for immune health since it boosts antioxidant defenses that protect you against infections. Everyone needs a sound immune system to stay fit and happy.

You should get around 15mg of this vitamin daily to gain the health benefits. Almonds contain 7.7mg of this micronutrient, which almost takes up your daily recommendation. Other foods like sunflower seeds, peanut butter, and beet greens have vitamin E.

5. Packed With Essential Minerals and Antioxidants

One serving of almonds has antioxidant properties that reduce the chances of heart-related diseases. It includes health conditions like coronary artery disease, high blood pressure, cardiac arrest, arrhythmia, and congestive heart failure.

Consuming almonds is a great way of fueling your body with calcium, protein, iron, and potassium. These are required to increase bone and muscle strength. If you want to lose weight or build muscle, eating raw almonds can benefit your fitness journey.

6. Packed With Fiber

Almonds are loaded with fiber that can help maintain bowel movement. People who regularly suffer from constipation can eat almonds to reduce that discomfort.

Fiber also contributes to heart health by lowering low-density lipoprotein. Low-density lipoprotein is also called “bad” cholesterol which puts you at risk of chronic health problems. Other nuts, like pistachios and hazelnuts, contain the same amount of fiber to protect your organs.

7. Packed With Plant Protein and Healthy Fats

Plant protein is essential for maintaining healthy muscles and tissues. Eating almonds ensures you’re getting enough of that building block in your body.

The monounsaturated fats in almonds may also help develop and strengthen important cells. You can eat just a handful of this food to achieve these protein and fat-based benefits. There’s nothing wrong with having healthy fat on your low-calorie diet.

8. Help Control Your Weight

Almonds have plenty of protein and fats that fill you up quickly. This may stop binge eating throughout the day or snacking on high-calorie foods. People might choose to consume almonds in the afternoon to satisfy intense hunger before dinner meals.

Just remember that almonds have around 579 calories per 100g. Eating too much can lead to weight gain. Of course, if that’s your goal, enjoy plenty of these on your diet.

9. Helps With Digestion

Eating almonds or drinking almond milk can keep your gastrointestinal tract moving. This may prevent constipation from stodgy foods that disrupt digestion. Almonds are basically probiotics that feed good bacteria already living in your stomach.

Good gut bacteria is called bifidobacteria – a group of microorganisms that protect your digestive enzymes. They can also help people who have metabolic syndrome. A healthy gut always leads to a better life that makes you feel great.

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10. Reduces Hunger and Helps You Feel Full

Feeling hungry all the time can lead to snacking, and eating too much might then promote weight gain. People who are on their weight loss journey will want to avoid this. Consider blending almonds in a smoothie with strawberries, bananas, and Greek yogurt.

Almonds are high-density nuts that satisfy your cravings. This can keep you satisfied between meal times and help you lose weight over a few weeks.

11. Help With Skincare

The vitamin E in almonds may protect your skin from sun damage. Looking after your skin prevents aging-related appearances like wrinkles and dark spots. You can eat plenty of almonds or rub almond oil on your face directly to see its smoothing effects.

Skin health is especially important to limit premature aging. No one wants to have fine lines at a young age. Just eating a few almonds or buying almond-based skin products can give you naturally glowing skin.

12. Promotes Bone Health

Raw almonds contain plenty of calcium that strengthens bone health. Even drinking almond milk once or twice a day can fuel your body with calcium and magnesium.

A 100g serving of almonds have 269mg of calcium – plenty to maintain bones and teeth. People who have osteoporosis, metatarsalgia, and rheumatoid arthritis can increase their almond consumption to prevent bone decay or joint pain.

Most adults need at least 1300mg to gain these amazing health benefits.

13. May Reduce Inflammation

Eating nuts in general can reduce inflammation, but almonds especially soothe your joints. The omega-3 fatty acids in almonds can limit the production of inflammation-related molecules. Any redness or swelling may settle once absorbing these omega-3s.

These healthy fatty acids may also benefit people who suffer from long-term inflammation. It can lead to a reduced risk of heart disease in older adults. Eating foods that protect heart health is the key to feeling energized and healthy.

14. May Have Anti-Cancer Potential

Consuming some almonds daily might significantly reduce certain cancers like colon cancer and breast cancer. This food can also protect your gut health and prevent cells from becoming tumorous – a process that damages red blood cells.

Try to increase your almond intake to avoid these cancer risk factors. Some people are advised to eat plenty of nuts to stop cancer from returning again. The polyphenol antioxidants will lower blood sugar levels that may promote cancer microorganisms.

15. May Help Improve Overall Nutritional Quality

By now, you understand that almonds have loads of essential nutrients. The health benefits of almonds derive from their nutritional quality. You need minerals like vitamin E and vitamin D to function properly and maintain good blood pressure.

Eating almonds is the first step to enforcing a healthy lifestyle. They pack the perfect healthy punch for your body. With all of the unsaturated fats, electrolytes, plant protein, and soluble fiber, they will surely improve anyone’s usual diet.

Nutritional Information

Everyone needs a certain amount of micronutrients to stay healthy. You need to balance the minerals in your daily calories by consuming different foods and beverages. Any type of nutrient can improve vascular function and prevent insulin resistance.

Take a look at the table below to see the ideal daily nutrient intake for adults:

Now, here are the essential nutrients in 100g of almonds:

  • Calories: 579
  • Carbohydrates: 21.6g
  • Fats: 49.9g
  • Protein: 21.2g
  • Fiber: 12.5g
  • Sugars: 4.35g

One serving of almonds is plenty to reach your nutrient recommendation. They contain plenty of healthy fats, protein, and fiber that already take up most of your calories. Just be aware that 500 calories per serving might be too much for your weight loss journey.

You could eat 50g of almonds in the morning and 50g as a mid-afternoon snack. This may balance out your calories and encourage higher vitamin E intake.

Why Are Almonds So Important in Intermittent Fasting?

Intermittent fasting is one way to lose fat and lower blood pressure. Eating high-density foods during your eating periods is super important for reducing hunger levels. Almonds should be a part of that diet, as they contain nutrients to help you lose weight.

Not everyone knows how to fast, but DoFasting can provide programs that help you eat nutritious foods. The custom-fit app has plenty of recipes picked by professionals. With over 5,000 meals, you’re bound to find something that suits your dietary needs.

You can also use the app to receive full guidance on successful fasting. There are educational articles and tips that encourage you to eat healthy. Mixing sliced almonds with weight loss recipes may produce faster and more efficient results.

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Conclusion

Almonds are one of the best foods to have on your diet.

They can lower blood pressure and prevent heart disease – two amazing benefits that keep you fit and healthy. But these aren’t the only benefits you’ll gain from consuming nuts. It’s especially important to eat almonds when managing your weight.

Author

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Kasparas Aleknavičius, MD
  • Head of Medical Affairs at Kilo Health
  • Medical Doctor at Vilnius University, Lithuania
  • Partnering with the EU-funded Young50 and EUPAP projects

Kasparas Aleknavicius is a medical doctor that graduated from Vilnius University, working as head of medical affairs at Kilo Health. After nearly 5 years in the industry, Kasparas focuses on digital health and is looking for innovative ways to help people lead healthy lifestyles through digital health and wellness platforms.

You can find Kasparas on LinkedIn and follow his latest research on Medium.

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