Almonds health benefits

Almond originated from western Asia and North Africa. Notes about almonds can be found even in Bible. It is known that wild almonds produce cyanide, and maybe it was the reason why the almond tree was one of the earliest domesticated tree nuts. Almonds health benefits have been documented for centuries. Presently modern science confirmed several almonds health benefits.

Almonds are rich in vitamins (E), minerals (copper, magnesium), protein, fiber, healthy fats, unsaturated fatty acids and antioxidants. Scientists discovered about 20 powerful antioxidant flavonoids in almond skin.

Medical experts recommend consuming four servings of nuts per week for the best health benefits.

Almonds health benefits – cholesterol

Almonds are pretty rich source of vitamin E (powerful antioxidant) which defends body cells against damage every day and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds per day is a great way to get enough vitamin E for keeping cells healthy. Actually almonds can lower cholesterol levels in the blood – increasing the blood levels of high density lipoproteins (HDL, “good cholesterol”) and in reducing the levels of low density lipoproteins (LDL, “bad cholesterol”). This balance is important for the maintenance of healthy blood cholesterol levels.

Almonds health benefits – cancer

According to recent studies, there is a relationship between consumption of almonds and reduced cancer risk in women (especially for colorectal and endometrial cancers). Most studies were devoted to colon cancer. Almonds being rich in fiber help in the motility of food through the intestinal canal, thus preventing build up of toxins and subsequent development of colon cancer. As almonds are full of antioxidants and vitamin E, it is logical to suggest anticancer ability of these nuts. Future research is needed.

Almonds health benefits – heart disease

Almonds health benefits

Almonds properties (proteins, monounsaturated fats, potassium) are good for healthy heart. At the same time, vitamin E (powerful antioxidant) is helpful in reducing the risk of heart diseases, whereas magnesium present in almonds helps in preventing heart attacks.
Most of the fat in almonds is monounsaturated fat, which is known for its ability to promote healthy cholesterol levels and cardiovascular health. There is evidence indicating that regular consumption of almonds can help ward off heart disease. Scientists found that almonds significantly increase the amount of antioxidants in the blood stream, reduce blood pressure and improve blood flow. It was noted that almonds’ potassium helps in blood pressure regulation. Moreover, almonds have a low sodium content, which helps in controlling the fluctuations in blood pressure.
Almonds’ antioxidants insure anti-inflammatory activities preventing artery damages.

Almonds health benefits – weight control

It was noted that almonds can play positive role in weight loss and weight gain prevention. The mono-unsaturated fats and protein present in almonds helps in satisfying hunger and preventing over eating – promoting fast food satisfaction. At the same time, almonds’ fiber can help in feelings of satiety and in keeping the bowel movements regular, thereby helping in weight loss and eliminating toxins.

Almonds health benefits – diabetes

There is some evidence that almonds can be helpful in regulating blood sugar levels – researchers found that blood sugar decreases after eating the almond meal. Almonds may also help lower the glycemic index of a high-glycemic meal. Almonds also help in regulating the processing and absorption of glucose.

Almonds health benefits – bones

Almonds are a good source of calcium, magnesium and phosphorus – these nutrients are essential for keeping bones and teeth healthy and strong. Deficiency of these nutrients can cause osteoporosis.
Magnesium is especially important for bone health because it helps to regulate the levels of calcium and vitamin D.

Almonds health benefits – gallstones

Almonts’ fat and fiber can help prevent gallstones by keeping gallbladder and liver running smoothly.

Almonds health benefits – brain

Almonds contain two important nutrients (riboflavin and l-carnitine) which have been linked to increasing activity of brain and in developing new neural pathways, thereby decreasing the occurrence of Alzheimer’s dementia. At the same time, almonds stimulate higher intellectual development. Almonds and almond oil are excellent for nervous system – both for overall functioning and health.

Almonds health benefits – immune system

It is well known that alkaline environment and antioxidants are best sources for body health. As almonds are rich source of several alkaline nutrients and antioxidants, it helps in immune system strengthening – increasing body ability to fight infections, cancer and other diseases through removing the damaging free radicals from the body.

Almonds health benefits – inflammation

Almonds are a rich source of essential fatty acids (linoleic acid and linolenic acid) which can not only prevent inflammation but also can reduce the level of inflammation in the body.

Almonds health benefits – skin

Almond oil and almond milk are recommended for healthy skin as they can improve skin’s complexion.

Almonds health benefits – pregnancy

Almonds’ folic acid is able to reduce risks for birth defects including neural tube defects in new born infants. According to medical experts, almonds can also help in the stimulation of growth of cells and formation of tissues.

Almonds health benefits – constipation

Almonds are full of fiber which easily prevents constipation – 4-5 almonds per day is enough for keeping digestion healthy and bowel movements (contractions) regular.