The Health Benefits of Almonds - Why you should add this to your diet (2022)

What are the Nutritional Benefit Content of Almonds?

Almonds provide lots of Nutritional Benefits for the body at fewer calories. Below you can find an overall table for 100 grams of almonds for the typical adult.

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Almonds are a good source of nutrients benefitting heart health, brain health, and bone health. Almonds can protect you from many other diseases too. Keep reading on to discover the most benefits almonds may offer.

Almonds are full of Essential Vitamins (Vitamin E) and Minerals (magnesium)

Almonds are rich in valuable nutrients for your body, like magnesium, vitamin E, and dietary fibre.

In a single 28 grams serving of Almonds, you get 37% of the Recommended Daily Intake of Vitamin E. They are a good source of magnesium, which is necessary for proper insulin function, and they contain monounsaturated fats, which can help reduce bad cholesterol levels.

Almonds can help manage blood sugar levels, blood pressure, and weight gain

Almonds can help manage blood sugar levels, blood pressure, and weight gain.

With a high level of Magnesium, almonds are crucial for blood sugar control. Between a quarter to 38% of people with Type 2 diabetes are deficient in Magnesium, so being able to correct this deficiency with almond consumption can lower blood sugar and improve insulin production. Thus, this is a great ingredient or snack choice for those with Diabetes.

Almonds are also a great snack to manage weight loss in two ways. First way is that they are low in carbs, but higher in protein and fiber - both known to help you increase feelings of fullness and satiated hunger for longer. In a four week study, the participants showed that snacking on 43gs (total) of almonds significantly reduced the sense of hunger.

Secondly, while almonds do contain a high fat content, they don't contribute to weight gain. Instead, they seemed to contribute to weight loss in a study of over 100 women. Some studies even suggest that nuts can slightly boost metabolism.

Almonds' Antioxidants can help lower blood pressure; reduce heart disease, age and cancer-related diseases.

Almonds are a fantastic source of antioxidants, which protect you from oxidative cell damage resulting from ageing, inflammation, and diseases like cancer. The only catch is that the powerful antioxidants are concentrated in the layer of almond skin. So when consuming them, keep the skin on to reap the benefits.

In a study from 2014, scientists found that almonds significantly increased the levels of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow in a sample population of healthy males from 20–70 years of age who consumed 50 grams of almonds per day over a month.

Almonds also have anti-inflammatory and antioxidant properties to help protect you from heart disease.

Almonds can Lower Cholesterol Levels (LDL Levels)

Eating almonds helps to lower levels of the bad kind of cholesterol, called low-density lipoprotein (LDL), and increase levels of the good cholesterol, knwon as high-density lipoprotein (HDL) cholesterol. This means lowering your chances of many cardiovascular issues, including heart disease, stroke and diabetes along with it.

What's the correct serving size for consuming almonds?

The correct serving size for consuming almonds is a 1/4 cup, or 28 grams of almonds per day. That's about 23 almonds a day.

Who Should Refrain From Eating Almonds?

People that should refrain from eating almonds include:

• People with a history of a Nut Allergy
• People with difficulty swallowing (young children and elderly)

What Is the Best Way to Eat Almonds as a nutritious snack?

The best way to eat almonds as a nutritious snack is either through roasted or baked. The almond will be closest as it is naturally without the additions of honey, sugar, and other additives. Furthermore, consumption of the Bitter Almonds is toxic when consumed, so it's best to avoid them.

Almonds are good as snacks, but overconsumption can lead to weight gain, Vitamin E overdose, and Cyanide Poisoning.

Summary of the Health Benefits of Almonds

A single serving of almonds makes for a nutritious and filling snack. Including almonds in your diet is a great way to regulate your bodily function, reduce the risk of heart disease, the risk of weight gain, and many more benefits. As long as you consume the almonds in moderation, this is a perfect way to snack your way to a better overall health for you.

At Teck Sang, Almonds and other nuts are our bestsellers throughout the year. If you want to purchase some almonds for a snack or for your next recipe, you can click below to start shopping.

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Frequently Asked Questions

What is the benefit of having an ingredient high in Vitamin E?

Vitamin E is a family of fat-soluble antioxidants.

These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.

Almonds are among the world’s best sources of vitamin E, with just 1 ounce providing 37% of the RDI

There have been several findings linking higher vitamin E consumption with lower rates of heart disease, cancer and Alzheimer's.

DISCLAIMER

Information on this site is in no way meant to replace the advice of a professional. Please ensure to fact check and acquire professional help regarding all information on this site.

Sources:

Medical News Today: https://www.medicalnewstoday.com/articles/269468#benefits

Onlymyhealth: https://www.onlymyhealth.com/do-not-overdose-almonds-as-it-can-have-these-8-side-effects-1617191927

Healthline: https://www.healthline.com/nutrition/are-almonds-poisonous AND https://www.healthline.com/nutrition/9-proven-benefits-of-almonds

Harvard: https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/#:~:text=It+is+a+calorie%2Ddense,carbohydrate%2C+and+3+grams+fiber.

Healthy Snacking: https://www.healthynuts.shop/healthy-snacking-the-best-meal-replacement-snacks