Almonds are super nutritious. Whether eaten whole, sliced, chopped, or ground into almond butter, this nutrient powerhouse is truly deserving of its superfood title. Almonds don’t just make you feel full but they’re also loaded with heaps of other health benefits.
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In a nutshell:
A 28-gram serving of almonds contains high amounts of fiber, protein, fat, vitamin E, manganese, and magnesium. You may want to note that the body doesn’t absorb 10-15% of the almonds’ calories because some fats are inaccessible to digestive enzymes. Although phytic acid is a generally healthy antioxidant, it can also slightly lower the amount of iron, zinc, and calcium you get from almonds. These antioxidants then help the body ward off oxidative stress, which can damage cells. Oxidative stress is also known as a major contributor to aging, inflammation, and diseases like cancer. In addition, almonds are rich in vitamin E, a family of fat-soluble antioxidants.
Besides protecting the cells from oxidative damage, higher vitamin E intake has been linked with lower rates of heart disease, cancer, and Alzheimer’s disease. Vitamin E also offers other benefits including boosting immunity and improving blood flow. Nuts are chock-full of nutrients that are challenging for the body to break down and digest. And so, besides the body not absorbing around 10-15% of the calories in almonds, eating nuts can also boost your metabolism slightly. On top of that, almonds have healthy fats, plant protein, and fiber, all of which boost feelings of fullness and delay hunger.
Thus, despite being high in fat and calories, almonds are still good weight-loss-friendly food. Plus, the consumption of tree nuts like almonds has been shown to reduce body mass index, as well as waist measurements. Other nuts help with weight loss, too, but almonds are truly one of the best. Nuts are low in carbs but high in protein, fiber, and healthy fats, making them an ideal option for diabetics. Magnesium is a mineral that has a role in over 300 bodily processes, including blood sugar control. If you eat 2 ounces of almonds, your body already gets almost half of that amount, around 150 mg of magnesium.
And correcting this deficiency substantially lowers blood sugar levels and enhances insulin function. This just goes to show that eating high-magnesium foods such as almonds can help prevent metabolic syndrome and type 2 diabetes. One of these is by maintaining or increasing good HDL cholesterol while lowering bad LDL levels. High LDL levels are a well-known factor for heart disease. But on a positive note, some studies have indicated that almonds can effectively lower LDL, thanks to the fat content on them. So, if you can eat a handful or two of almonds every day, then you can mildly reduce your LDL cholesterol. And so, snacking on almonds for a month can lead to a lowered risk of heart disease over time. As we all know, high blood pressure is one of the leading contributors to heart attacks, strokes, and kidney failure. Almonds have magnesium, which can aid in lowering blood pressure levels. Meanwhile, magnesium deficiency is strongly linked to high blood pressure, whether or not you’re overweight. Eating almonds more can help prevent this, as these nuts help boost the number of good bacteria in your system.
Research suggests that eating almonds can reduce inflammation and promote healthy aging. Other nuts like pistachios and walnuts have also been found to fight inflammation in healthy individuals and those with serious conditions like diabetes and kidney disease. Almonds are an excellent supplier of vitamin E and antioxidants, which make the skin healthy and young. And as strong antioxidants, these substances help combat and prevent skin cancer. All those, in addition to the MUFA content in almonds, make these tree nuts a great way to fight aged, malnourished skin. One of these is to help with the absorption of fat-soluble vitamins.
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