Almonds health benefits and nutrition facts
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Almonds – as we hear this word, it strikes for good memory and power. But there are also other health benefits of these nuts for skin, hair, and also almonds good for weight loss.
Almonds are the most popular nuts which are highly nutritious, full of vitamins and minerals. Also contains antioxidants and healthy fats.
What is Almond’s origin?
Almonds are also known as badam (an Indian word for almonds). people are still unaware of its ancestry but it basically thought that it originated from China and central Asia. In this article we will study about almonds health benefits and its nutrition facts.
Almonds highly nutritious nuts are available for a complete year to makes you healthy.
Individuals add almonds raw or toasted as a snack. almonds soaked overnight and can behave the second day also beneficial for health. Almonds are also available in the form of oil, sliced almonds, flakes, flour, butter, almond milk, etc.
Are almonds nuts?
Almonds are nuts that’s what people call almonds but they are seeds instead of nuts. Almonds are healthy snacks they’re high in fat and calories. Although it is a healthy fat if you are munching on almonds in every meal.
Then you must take into consideration that for every ounce has 163 calories and 14 g of fat. So, having it in every meal will add 500 calories which are not recommended.
How many almonds are recommended to eat in a day?
Almonds are a good source of healthy fat, proteins, and fiber. It was recommended to have one ounce per day. Which is equal to 23 almonds in a day. Although almonds are very healthy nothing is healthy if we take it too much.
If you ever thought that to have almonds instead of a complete meal in a day. So it’s a complete ‘No’ as you are hurting your body. It is advisable to have one ounce in a day.
Almonds vs Walnuts:
If we talk about almonds and walnuts Both helps to lower bad cholesterol (LDL), triglycerides, blood pressure, blood sugar, and inflammation. however, no studies have been found about which nuts are helpful in reducing the risk of heart disease.
As almonds are loaded with antioxidants, vitamin E and magnesium, healthy fats, proteins, and fiber, whereas walnuts are rich in anti-inflammatory omega-3s. Both walnuts and almonds are good for weight loss.
Almonds health benefits are as follows:
- Helpful in lowering the LDL cholesterol:
Almonds are high in monosaturated fatty acids. It is the one who naturally lowers the LDL cholesterol which is bad cholesterol. Almonds are easy to carry you don’t need to rely on gas, oven, or vending machine. Whenever you feel hungry you can have a handful of almonds to boost your health.
Studies show that If we replace the carbohydrates with nuts. Then we can reduce heart risk by 30%. Even more i.e 45% reduction in the risk of fats is replaced by saturated fats.
- Are almonds good for diabetics:
Breakfast must be a bowl full of healthy snacks with almonds sprinkled on it. Studies found that having almonds with cereals in breakfast can lower the process of absorption of carbohydrates in the cereals. Which means that it keeps you full for a longer period.
Almonds lessen the after-meal surges in blood sugar which reduces the risk of diabetes and cardiovascular diseases.
- Helps in digestion:
Almonds are one of the best sources of fiber. Prevents constipation and helps to keep your gastrointestinal tract moving by Eating a handful of almonds or drinking a glass of almond milk.
It helps promote healthy bacteria which helps Indigestion and even fight for illness.
- Almonds health benefits for skin:
Dry, itchy skin can be cured by having almonds in your diet or moisturizing with almond cream or lotion. It is rich in healthy fat which moisturizes the skin. Almonds also contain Vitamin A and E which support glowing skin Prepare facial oil from almond by filling it with almond oil and add few drops of essential oil of your choice.
Studies show that diet which is high in Vitamin E lowers relates to heart disease. Always advisable to have a handful of almonds in snacks.
- Helpful to stop craving:
Being high in protein and fiber. Bodybuilders have this in snacks to avoid carbs and stop craving for food. Almonds are low in carbs so having it at any time will not lead to weight gain.
Protein and fiber keep you full for a longer period. So, you will feel full for a longer period. Which leads to having fewer calories. Having 1.5 ounces of almonds eliminates hunger and leads to less intake of food.
- Are almonds good for weight loss:
Almonds and other nuts contain nutrients that the body struggles to break down and digest. Nuts help to boost metabolism slightly.
The body absorbs 10-15% fewer calories from nuts. Same as other nuts Almonds good for weight loss
Studies show having 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates.
Almonds Nutrition facts:
| Serving size | 100 grams |
| Calories | 578 |
| Total fat | 50.64g |
| Saturated fat | 3.881g |
| Monounsaturated fat | 32.15g |
| Polyunsaturated fat | 12.21g |
| Carbohydrates | 19.74g |
| Dietary fiber | 11.8g |
| Sugar | 4.8g |
| Protein | 21.26g |
| Sodium | 1mg |
| Cholesterol | 0mg |
| Potassium | 728mg |
*% DV are based on a 2,000 calorie diet. Your daily values may be high or low depending on your calorie requirements.
Conclusion:
Almonds are rich in Vitamins, minerals, proteins, and fiber.
Having 1 ounce of almonds provided one eight of daily proteins for an individual. Just a handful of almonds good for weight loss, when included in your daily diet it can provide lots of health benefits and keep yourself healthy.
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