Almonds are an excellent food to consume on a daily basis; as they are rich in protein; vitamins and fiber. Their regular consumption is believed to reduce the risk of health problems such as cancer; heart disease; obesity and type 2 diabetes.
And while they also contain a good amount of fat; it’s mainly the healthy monounsaturated fatty acids that actually protect your heart. However; they do contain quite a few calories; so it’s best to eat them in moderation.
It may seem unbelievable that just four almonds a day can do something for your health; but it’s true! One ounce of almonds contains 3.5 grams of fiber; 6 grams of protein and 9 grams of monounsaturated fats. they also provide a good amount of vitamin E; manganese and magnesium. Copper; calcium; riboflavin; iron; zinc and phosphorus are present in smaller but significant amounts.
What can all these good ingredients do for your body? You’ll be surprised by these 7 important benefits if you eat at least 4 a day.
Healthier cholesterol levels
Almonds are excellent for reducing bad LDL cholesterol and increasing good HDL cholesterol. This is important because elevated cholesterol levels pose a high risk for all kinds of health complications; such as heart attacks; strokes and peripheral artery disease.
If you eat almonds instead of an unhealthy snack such as potato chips or sweets; you can reduce your bad cholesterol levels by up to 10%. This is due to the vitamin E content of the nut pulp and the flavonoids in the papery shell of the almonds. Together they prevent the formation of artery-clogging plaque.
Stronger and shinier hair
Almonds are able to provide you with virtually all the vitamins and minerals needed to improve the condition of your hair. To stimulate growth; they contain magnesium and zinc. Vitamin E has antioxidant properties that reduce oxidative stress and strengthen hair. Finally; vitamin B thickens the hair strands and gives them a natural shine.
In addition; the application of almond oil on the scalp prevents dandruff and directly softens and nourishes the hair strands. Almond oil has been used as a beauty product for skin and hair since the ancient Egyptians considered almonds as one of the ultimate luxuries.
Almonds Reduce risk of heart disease
Almonds contain many components that make them a heart-healthy snack. Monounsaturated fats; for example; can help lower cholesterol levels. But fiber; vitamin E; omega-3 fatty acids and plant sterols are also beneficial for heart health.
Almonds are also a good source of L-arginine; which has been shown to make artery walls more flexible; preventing the formation of blood clots that can block blood flow and cause heart failure. To get all these heart health benefits; it’s essential to eat skin as well.
Almonds Fewer wrinkles
We all want to prevent premature skin aging; and almonds can help with that thanks to their manganese and vitamin E content. Manganese is a protein that contributes to collagen production.
Collagen is the connective tissue in the skin that keeps it firm and smooth. Vitamin E can protect the skin from damage by absorbing the sun’s UV rays; thus reducing the appearance of dark spots and wrinkles. It also reduces skin inflammation and eliminates redness.
Almonds Better digestion
Almond shells are an excellent source of prebiotics; which promote the growth and multiplication of good bacteria in our gut. Intestinal bacteria are responsible for metabolizing nutrients from food and medicines. They also protect against intestinal infections and produce vitamin K; essential for the formation of blood clotting proteins. Prebiotics nourish these essential gut bacteria, but in addition, recent studies indicate that regular consumption of prebiotic foods may improve immune system function and reduce the risk of cancer, heart disease and rheumatoid arthritis.
Easier weight loss
Although almonds are high in fat and calories, they can help you shed those extra pounds. Studies show that eating almonds can help you feel full between meals, making it easier to resist unhealthy cravings. People who eat almonds daily tend to consume fewer carbohydrates throughout the day.
Participants in a study on almonds and diet reduced their weight and body mass index (BMI) by an average of 18%, compared to only 11% of the group that did not eat almonds. Waist circumference also decreased by 14% in the almond group, but only 9% in the non-almond group.
Almonds Improved brain activity
Studies show that a sufficient amount of vitamin E in the diet can prevent age-related cognitive decline, preserve memory and increase daily attention. The magnesium in almonds strengthens the nerves of the brain.
And protein helps repair brain cells and thus improve cognitive function. If you keep your brain healthy throughout your life, you will avoid Alzheimer’s disease, and eating almonds can help significantly.
We have suggested 4 almonds as a basic amount to eat daily, but you don’t have to stick to this if you really like them.
The maximum recommended amount per day is one ounce, or about 23 nuts. If you eat the whole ounce, you’ll have about 163 calories and 14 grams of fat. That’s fine, as long as you take into account the calories in your other daily meals. Remember that it’s not just whole almonds that count, but also things like almond flour and almond milk.
In the end, you’ll find that eating at least 4 almonds a day is a simple and delicious way to reach many health goals.
Whether you want to lose weight, improve the quality of your skin and hair, or reduce your risk of various dangerous diseases, almonds are the answer. Throw them on your salad, in your stir-fry or right in your mouth. However you eat almonds, it’s a good way to do it every day!