10 health benefits of almonds!
Almonds are among the most popular superfoods in the world that have many health benefits. They are a great source of nutrients such as fiber, protein, fat, vitamins and minerals. It is available throughout the year. You don’t have to wait to get it. Once it is dried and packaged to make it available to us.
Today our lack of nutrients in our diet is responsible for the destruction of health in society. But, Nuts can be a great solution to these problems. Almonds provide complete health benefits for the cardiovascular system and play an important role in strengthening it .
Benefits:
1. Improves cardiovascular health:
Consumption of almonds can lower bad cholesterol (LDL) while preserving healthy (HDL) cholesterol. Therefore, the risk of heart attack is reduced, due to the increase in LDL cholesterol levels. In addition, there is obstruction of blood flow to the heart, which is responsible for heart attacks.
Research has shown that combining nuts with carbohydrates in their diets is equivalent to reducing the risk of heart attack by 35%. Plus you can cut down on the rich even further by replacing saturated fats from meat or dairy products with consumption of almonds .
Its cardiovascular health benefits are not limited so far. It has much more benefits due to its high content of antioxidants. therefore, 35 grams of almond provides 45% of Vitamin E and 17.6% of Vitamin B2 of RDA daily. Antioxidants are powerful nutrients that protect from oxidative stress that are responsible for the production of free radicals, in which they destroy normal cells, including arteries and heart muscle.
2. Help against cancer:
Almonds are very rich in antioxidants that provide protection against cancer caused by free radicals. These free radicals damage the cell’s DNA which is responsible for the development of cancer cells. But these antioxidants neutralize free radicals that prevent damage to the cells’ DNA. It also helps to recover damaged cells.
Along with the fiber that almonds contain, it helps to cleanse the toxin stored in the colon. If this level of toxins in the colon increases, inflammation in the colon increases, which is responsible for colon cancer. Folate also protects against cervical cancer.
3. Strengthens bones and teeth:
It contains a good amount of calcium which strengthens bones and teeth. 1 cup i.e. 92 grams of almonds provides 243 mg of calcium which is 24% of the daily calcium intake. In addition, Almonds provide Magnesium and Phosphorus , this nutrient helps bone health, thus preventing osteoporosis.
4. Helps in the development of the fetus during pregnancy:
For the proper development of fetuses, pregnant women need folate. A lack of folate in the diet can be responsible for irregular brain and spinal cord development in children. 1 cup or 92 grams of almonds provides 46 mcg of folic acid, which is 12% of the daily folic acid intake. So it can be highly beneficial.
5. Improves the skin:
Almonds are also an excellent choice for the skin. It improves skin health and makes it supple. It contains Vitamin E which is a powerful antioxidant that nourishes the skin and prevents aging. Aging is due to free radical damage to skin cells. But, antioxidants protect the skin against oxidative stress. You can even apply sunscreen to protect yourself from the sun’s damage, but you should also take care of your inner body.
6. Helps in weight loss:
The weight gain! You might be scared to eat almonds , due to their high fat content. As each fat is not the same, the fat present in almonds is healthy which helps in cell metabolism and synthesis . 100 g of almonds contain 11.8 g of fiber, which is 47% of the recommended daily allowance. Fiber is difficult to digest. Thus, the body burns more calories to break down fiber, during this process of calories, there is an increase in metabolism. Thus, weight loss is also achieved with a high fiber diet.
7. Improves brain health:
Almonds also help protect brain cells from free radical damage. Along with this, it also improves blood circulation to the brain. It is highly recommended that children therefore improve their memory.
8. Controls diabetes:
There are health benefits listed above. One more benefit you get through almond is, protection against diabetes. The risk of diabetes increases with a sudden increase in blood sugar. Fiber consumption will decrease the rise in blood sugar level. Hence, it offers complete benefits for diabetes. There is always a sudden spike in blood sugar after dinner. Walking is beneficial to prevent the sudden rise in sugar levels along with almond intake can double the benefits.
9. Improves energy level:
Almonds are a good source of manganese , copper and riboflavin , these nutrients help with energy synthesis. Therefore, it improves energy level along with protection from free radicals.
Side effects:
Almonds have much more benefits due to their high nutrient content. But if you increase your dose there is greater chance of getting more nutrients than you need. Vitamin E is fat soluble, which means it gets deposited and with high doses there is an overdose. Fat overdose is also not recommended. So never eat more than a handful of nuts to get their benefits.