Almond is among the most popular superfood that possesses much more benefits than its size.
Its size is small but packed with nutrients like fiber, protein, dietary fat, vitamin and minerals. It is available throughout every season.
You don’t have to wait to get it. Since it is dried and packed to make it available to us.
Today our diet lack in many nutrients that is responsible for health havoc in the society. Nuts can be a great solution to this problem.
Almond has much more protective benefits. It provides positive health benefits to the cardiovascular system and plays a significant role in strengthening it.
Health Benefits Of Almond
#1 Complete solution to Cardiovascular Health
Eating almond rich diet can lower the bad LDL cholesterol with preserving the healthy HDL cholesterol. (1)
By maintaining the HDL cholesterol, risk of heart attack decreases.
Due to increase in LDL cholesterol, there is a blockage in the flow of blood towards heart which is responsible for heart attacks. But taking few nuts with the diet can decrease the LDL cholesterol and also promote HDL cholesterol.
According to Research, it was found that combination of nuts with carbohydrate diet equivalent to it reduce the risk of heart attack by 35%. While almond substituted with saturated fat from meat or dairy products can reduce the risk by 45%. (2)
Its benefits to cardiovascular are not limited till here. It has much more benefits due to its high antioxidant content.
35 grams of almond provides 45% of Vitamin E and 17.6% of Vitamin B2 of daily RDA.
Antioxidant is a powerful nutrient protect from oxidative stress. Oxidative stress is responsible for the production of free radicals. These free radicals destroy normal cell including arteries and heart muscle.
Due to this cardiovascular health degrades and rate of death rate increases.
But antioxidants protect from these free radicals and also helps in recovery. So it is suggested to add a handful of nuts in the daily diet.
Get complete health benefits with nuts as it also provides healthy fiber which also reduce bad LDL cholesterol. Along with it contains healthy heart-friendly fat.
Along with it contains a good amount of magnesium and potassium that strengthen the heart muscle and improves contraction and relaxation of the muscle. So it reduces the risk of heart attack.
#2 Protection against Cancer
Cancer is among the leading cause of death which is spreading at a faster pace due to antioxidant deficient foods. We eat many foods to meet our daily requirement of antioxidants. Instead of eating great varieties of food we miss many nutrients.
If you are still missing it, then you must try nuts like almonds. Almonds are quite rich in antioxidants which provide protection from cancer causing agent free radicals.
These free radicals damage DNA of the cell which is responsible for cancer cell development. But antioxidants neutralize these free radicals which prevent damage to DNA cells. Also, it helps to recover the damaged cells.
Along with it contains fiber which cleans toxin stored in the colon. If this toxin level increases in the colon, it increases inflammation in the colon which is responsible for colon cancer. Folate also protects from cervical cancer.
#3 Bone and Teeth Health
It contains a good amount of calcium which strengthens the bone and teeth.
1 cup i.e. 92 grams of almond provides 243 mg of calcium which is 24% of daily calcium intake. So it nourishes the bone and teeth.
Along with it provides magnesium and phosphorus which strengths bone. It can prevent osteoporosis.
#4 Supports Fetus Development during Pregnancy
For proper development of fetus pregnant women require folate.
Lack of folate in the diet can be responsible for the irregular evolution of the brain and spinal cord in children.
1 cup i.e. 92 grams of almond provides 46 mcg of folate which is 12% of daily folate intake. So it can be highly beneficial.
#5 Skin Care
Almond is also good for the skin. It improves skin health and makes it supple. It contains vitamin E that is powerful antioxidants that nourish skin and prevent aging.
Aging is due to free radical damage to a skin cell. But antioxidant protects skin from oxidative stress. You might be applying sunscreen to stay protected from sun damage, but you should also take care from inside.
Eating a handful of nuts can protect skin from further damage.
#6 Good for Weight Loss
Weight gain! You might be afraid of eating almond due to its high fat content. As every fat are not made equal, it also provides healthy fat that helps in cell metabolism and synthesis.
100 g of almond contain 11.8 g fiber which is 47% of the daily recommended allowance.
Fiber is hard to digest. So body burns more calorie to break fiber, during this process calorie is burned and there is a boost in metabolism. So weight loss is also achieved with a high fiber diet.
#7 Boost Brain Power
It also protects brain cell damage from free radicals.
Along with it also improves blood circulation towards the brain. It is highly recommended that children should eat almonds to improve their memory.
#8 Good For Diabetes
There are health benefits listed above. One more benefit you get through almond is, protection from Diabetes.
Diabetes risk rises with a sudden increase in sugar level. But eating fiber rich almond lower the rise of sugar level in blood. So it provides positive benefits for diabetes patient. It is found that their sudden rise is blood sugar after dinner.
A walk is beneficial to prevent sudden rise is the sugar level along with eating almond can double the benefits.
#9 Improves Energy Level
As almond is a good source of manganese, copper and Riboflavin help in the synthesis of energy. So it improves energy level along with protecting from free radicals. (3)
According to whfoods, it also protects from gallstones.
Side Effects Of Almonds
Almond has much more benefits due to its high nutrient content. But if we increase its dose than, there a is higher chance we get more nutrient than required.
Vitamin E is fat soluble which means it gets deposited and with high dose there is an overdose. Also overdose of fat is not recommended.
So never eat more than a handful of nuts and get its benefits.