5 Surprising Health Benefits Of Almonds
Almonds are one of the world’s most popular tree nuts and have been around as early as 3000 B.C. Since ancient times, civilizations like the Egyptians and Indians have included almonds in their diet. Almond trees were thought to grow near trade routes like the well-known Silk Road, which connected central China with the Mediterranean.
These crunchy and satisfying nuts, contrary to popular belief, are the edible seeds of Prunus dulcis, a.k.a almond tree. Almonds and are originally from the Middle East, but now, the U.S. is the world’s largest producer.
Almonds are full of nutrients such as healthy fats, antioxidants, vitamins, and minerals. One-ounce serving size of almonds contains: (1)
Energy: 162 calories
Protein: 6 g
Fat: 14 g (9 of which are monounsaturated)
Fiber: 3.5 g
Vitamin E: 37% of the RDI
Manganese: 32% of the RDI
Magnesium: 19% of the RDI
An adequate amount of phosphorus, copper, and vitamin B2 (riboflavin)
As much calcium as a ¼ cup of milk
Here are 5 surprising health benefits of almonds:
1. MAINTAINS A HEALTHY BRAIN FUNCTION
As we age, our mind’s sharpness declines, and we all hoped there was a magic pill that could prevent it from happening, but there isn’t.
Luckily, we have tree nuts which are considered one of the best brain foods, and almonds aren’t the exception. Almonds’ nutritional profile is unique– these nuts are full of essential nutrients, such as vitamin E, folate, mono- and poly-unsaturated fatty acids, and antioxidants, including polyphenols. These nutrients have been shown to delay age-associated cognitive dysfunction and reduce the risk of the inflammation that causes brain disorders like dementia and Alzheimer’s disease. Another three key nutrients found in almonds are selenium, riboflavin, and L-carnitine, which increase our neuronal function, prevent loss of mental abilities and fight depression and anxiety. (2)
2. SUPPORTS SKIN HEALTH
Almonds are the best nut source of vitamin E–a powerful antioxidant that fights aging and oxidative stress. Vitamin E is one of the most powerful ingredients in cosmetic products and has been used in dermatology for more than 50 years because it reduces signs of aging and prevents skin damage from UV light exposure. Some studies suggest that this fat-soluble vitamin can help fight against skin cancer due to its anti-inflammatory properties. (3,4)
Additionally, some healthy fats found in almonds can improve blood circulation, which helps to keep the skin hydrated and to better heal wounds.
3. HELPS PREVENT HEART DISEASE
We’ve all heard that “bad” cholesterol (LDL) increases the risk of heart disease and heart attacks. But why are almonds good for your heart’s health?
Almonds do more than lower cholesterol, they protect LDL cholesterol from oxidation while maintaining the “good” cholesterol (HDL) levels. The oxidation of LDL cholesterol increases the risk of developing heart disease. Almonds contain healthy fats like monounsaturated fatty acids and antioxidants that improve heart health and prevent the risk of cardiovascular dysfunction. Their skin is flavonoid-rich, a powerful antioxidant that prevents LDL oxidation, and along with vitamin E, supports artery health and reduces inflammation. (5,6)
Almonds also contain other key nutrients for heart health such as magnesium, fiber, copper, manganese, calcium, and potassium. Some human studies show that daily snacking on almonds (1.5-2oz) significantly reduces heart disease risk factors and can lower LDL cholesterol levels by 14%–a simple strategy for those who are at risk. (7,8)
4. SUPPORTS WEIGHT LOSS AND REDUCES HUNGER
It is common to think that all nuts, including almonds, can increase your body fat because of their high amount of fats and calories.
Compared to other nuts, almonds are higher in protein and fiber, and lower in calories and carbs– 23 almonds have around 160 calories versus 14 walnut halves that contain 190 calories. Healthy fats, protein, and fiber are known to increase the feeling of fullness and keep your blood sugar more stable, which can help you eat fewer calories, aid weight loss, and control food cravings. (9,10,11)
Snacks are a big part of our daily caloric intake, and almonds can be a great option, but as with all food, balance is key for weight control.
5. INCREASES DIGESTIVE HEALTH
The skin of the almonds, besides containing a high amount of flavonoids, is rich in prebiotic properties that increase our gut’s healthy bacteria, promote good digestion, and support detoxification. A healthy gut function is essential for utilizing and absorbing nutrients from the food we eat such as vitamins A and D. Additionally, some nutrients found in almonds balance our body’s pH and regulate our digestive enzymes. (12,13)
Not all almonds are the same. To obtain all of these benefits, you need to stay away from almonds coated in sugar, and loaded with hydrogenated oils and sodium. The best option is raw almonds, and if you are a butter lover, two tablespoons of almond butter are considered a serving size.
