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10 Proven Health Benefits of Almonds: Why You Should Include Them in Your Diet

Among tree nuts, almonds are the most favored by humans. They are ideal for supplying energy for the entire day and packing a punch at breakfast. Some of the healthiest and richest sources of antioxidants, vitamins, minerals, and healthy fats may be found in the almond cherry nut mix. However, due to their rough texture, almonds are disliked by many people. A quick and easy technique to soften the almonds and facilitate their digestion is to soak them in water.

There are definitely a lot of advantages to consuming sprouted and soaked almonds. Almond nuts are a great option for these nutritious snacks, which you may have as part of your breakfast or as a midday snack. Furthermore, there are various ways to include these nut snacks in your regular diet. Read this article if you’re still not sure why eating almond nuts is a good idea.

Reduce Your Cholesterol

You’ve undoubtedly heard that lowering your LDL (low-density lipoprotein, or bad cholesterol) is necessary if your cholesterol is high. Our blood vessels accumulate low-density lipoprotein (LDL) cholesterol, which increases the risk of a heart attack or stroke. Due to their capacity to lower LDL levels, almonds are included in almost all lists of the best foods for those with high LDL.

Furthermore, studies have demonstrated that almonds raise LDL (low-density lipoprotein) to HDL (high-density lipoprotein, or good cholesterol) ratios. By eliminating LDL from the bloodstream and cleaning up harmful cholesterol accumulation in the blood arteries, HDL functions.1.

Numerous studies clearly show that increasing almond consumption lowers LDL levels. In one of them, participants ate the same amount of calories from either almonds or a low-fat whole wheat muffin. In just one month, the almond group’s cholesterol values showed a 9.4% decrease in LDL and an increase in the ratio of HDL to LDL.2.

You don’t need to search any farther for low-cholesterol snacks.

Reduced Chance of Heart Disease

This is closely related to decreasing cholesterol. Eating one ounce of almonds daily has been shown to reduce the risk of Coronary Heart Disease by 3.5% in a research that examined the risk over a ten-year period. Additionally, it was discovered that consuming two ounces could lower the danger by 7% and three ounces, the risk by 10.5%.3.

Reduced fasting insulin, reduced blood sugar, and enhanced insulin sensitivity

The Centers for Disease Control (CDC) estimate that one-third of Americans have diabetes or prediabetes, many of them without realizing it. Diabetes is a long-term medical condition marked by elevated blood glucose levels. Higher than usual blood glucose levels that fall short of being classified as diabetes but are nonetheless dangerous is known as prediabetes. A number of health issues, including heart disease, stroke, and nerve damage, are linked to elevated blood sugar levels.

Several studies have demonstrated that individuals might drastically lower their fasting glucose and insulin levels—two crucial indicators of blood sugar levels—by consuming two ounces of almonds per day for several months.

Skin That is Moist and Has Fewer Wrinkles and Spots

Several studies have found a link between eating nuts and having healthy skin. In a recent study, women who ate two ounces of nuts every day saw a 15% reduction in the depth of wrinkles and a 20% reduction in the color of their skin. The amount of moisture in the skin also got better during that time.

Reduced Inflammation

We’ve been hearing the term “inflammation” a lot lately, but what does it really mean? It is the body’s reaction to an imagined danger. Acute inflammation is the swelling that occurs in an area of the body soon after an injury, and it is good when it is short-lived. It’s a step in the healing process of the body.

However, it is referred to as chronic inflammation and is linked to conditions like diabetes, Alzheimer’s, and asthma when it lasts for weeks or years. It’s an indication of a chronic issue such as sadness, exhaustion, or unhealthy eating habits.

It has been demonstrated that eating almonds or other nuts every day can considerably lower

The liver produces chemicals called C-reactive proteins, which are indicators of inflammation.

Reduction of Weight and Decrease of Appetite

The idea that almonds’ high fat content causes weight gain is a prevalent one. Not only have almonds been found to aid in weight loss, but they are the only nut that has been demonstrated to reduce body mass and fat mass.

Here, a few things must be taken into account.

First and foremost, the body does not even absorb up to 20% of the calories included in almonds. Put another way, those calories don’t even factor into your total calorie intake because they simply flow through you. .

Almonds are also a good food to control hunger. Studies have shown that eating almonds as a between-meal snack or as an addition to meals increases feelings of fullness and decreases appetite for the subsequent meal. Eating almonds also makes you less inclined to crave high-fat items.

Almonds do contain a lot of fat, it is true. These lipids, which lower cholesterol, are yet regarded as healthy fats because they are monounsaturated and polyunsaturated. Furthermore, reducing blood sugar, another risk factor for weight gain, is another benefit of almonds.

Better B rain function

A study of middle-aged to older people over the course of 6 months found that those who ate 3 ounces of almonds every day had much better cognitive and memory recall than those who did not eat almonds.

Lower Your Blood Pressure

It has also been shown that almonds can lower blood pressure. Because almonds are high in the antioxidant Vitamin E, they raise the amount of alpha-tocopherol in the blood, which lowers systolic blood pressure. Additionally, the magnesium content of almonds is thought to help lower blood pressure, since low magnesium amounts in the blood are linked to high blood pressure. A big drop in blood pressure has been seen in people who eat 50g (just under two ounces) of almonds every day for one month.

Keeping your Gut Healthy

Both soluble and insoluble fiber can be found in large amounts in almonds. Fiber helps digestion and keeps you normal. But that’s not all. Eating almonds every day has also been shown to be good for the intestinal microbiome, which is the group of bugs that live in our gut. Not only do the number and quality of good microbes improve after just 8 weeks, but the amount and quality of bad bacteria in the intestinal tract drops by half.

Health of the gut has been linked to many things, such as absorbing nutrients and controlling weight, as well as immune function, mental health, and avoiding getting cancer.

Immune System Enhancer

It’s also thought that almonds strengthen the immune system. Almonds are a great source of Vitamin E, but they also contain a lot of polyphenols and other antioxidants in their skin. These organic compounds have demonstrated antibacterial and antiviral activities in a lab setting.

In summary

Nutrient-dense almonds are a superfood with several health advantages, including heart health improvement, brain function enhancement, and help with weight management. Almonds contribute a wealth of vitamins, minerals, and antioxidants to any diet, making them an easy yet effective addition. Almonds are a tasty method to fuel your body and enhance general wellbeing, whether you consume them as a snack, incorporate them into meals, or enjoy them in other ways.

What do you think?

Written by Jessica

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