What Are Almonds?
Almonds are commonly known as a nut but in fact they are tear dropped shaped edible seed which are the fruit of an almond tree.
The species of tree are native to Iran and the Middle East, North Africa, and Central Asia, but it is cultivated worldwide.
I enjoy eating almonds and they are probably one of my favourite nuts which I eat very regularly. I really like the taste and as they are quite filling for me, it means that I do not eat too many.
The other great thing about almonds is that you can also make milk from them too which is becoming extremely popular and nutritional beneficial when compared to cow’s milk.
If you thought that nuts are too fatty and no good for you then I want, you to think again. Not only will I show you what’s in almonds but I will also show you how healthy they are and how they can help with weight loss.
The Nutritional Benefits Of Almonds
Almonds are a high fat food but mainly made up of “Monounsaturated Fats” which help protect the heart by maintaining good levels of (good) HDL Cholesterol versus levels of (bad) LDL Cholesterol.
Almonds are also a good source of fibre and protein and contain important nutrients such as Vitamin E, Selenium, Zinc, Calcium, Manganese, Magnesium and B Vitamins Namely Folate and Biotin (B7).
1 oz or 23 Raw Almonds has 164 Calories.
Fibre 3.5 grams
Protein 6 grams
Fat 14 grams (9 grams of monounsaturated)
Vitamin E (37% of RDA in 1 oz)
Manganese (32% of RDA in 1 oz)
Magnesium (20% of RDA in 1 oz)
Almonds are also a great source of antioxidants. Antioxidants help protect us against the oxidation of free radicals and the damage to our cells. Antioxidants help us fight against aging, Alzheimer’s and even some cancers.
Almonds And Weight Loss
Due to the high fat content they are not part of your essential five a day. However, to help maintain a healthy balanced diet about 20g – 50g of almonds daily is sufficient.
It has been suggested that too many almonds eaten at one time can lead to constipation, cramps and even bloating. You can also overdose on Vitamin E if you eat too many almonds, so it is worth being careful.
It is natural assumed that due to the fat content of almonds and other nuts that they would be detrimental to weight loss. Research by The British Journal Of Nutrition clearly states that consuming about 55g of nuts a day is essential to help reduce the risk of Heart Disease but has also a limited risk to weight gain. A study from 2013 also concluded that almonds used as a snack can help reduce hunger thereby helping with weight loss.
A good way to eat almonds and to stop the pain causing enzyme inhibitor that is found in the brown skin is to soak them overnight in cold water. This makes them better to digest and kind to your stomach.
It is also good to eat on an empty stomach with water so that you consume all the good nutrients. I find that they are one of the best ways for me to break my fast whilst I do my Intermittent Fasting for this reason.
Of course, you can add almonds to salads, casseroles, omelets and even some healthy type deserts such as cookies.
Top Ten Health Benefits Related To Eating Almonds
Reduce The Risk Of Heart Disease
Full of nutrients to protect the heart and reduce LDL Cholesterol.
Help Against The Risk Of Diabetes
Several studies have shown that eating almonds as part of your daily diet can help against Type ll Diabetes. Studies showed improvements with both glycaemic and cardiovascular risk factors. Another study showed lover levels of fasting insulin and fasting glucose.
Important For Brain Health
Nutrients found in almonds such as Vitamin E, Folate, Unsaturated Fatty Acids and I-Carnitine known for its neuroprotective benefits are important for brain health. Certain studies continue to show that almonds can also help boost memory function.
Improve Gut Microbiome
A 2016 study also showed that eating almonds or almond butter can help improve your gut microbiome mainly due to the fibre content.
Blood Pressure Management
Potassium which is a known blood pressure regulator is found in almonds. As they are low in sodium and high in potassium, they can really help in maintaining blood pressure.
The essential fatty acids Linoleic and Linolenic Acid are found in almonds which can help reduce inflammation.
Almonds can be one of the best sources of energy due to the levels of protein, copper, riboflavin, and manganese values.
This is also enhanced if you eat a primarily Paleo or Keto based diet.
Improve Immune System
Several alkali properties within almonds can help with improving your immune system. Our overall good health is highly dependent on a strong immune system so almonds can really help with this.
Phosphorus is important in keeping our bones and teeth healthy and strong. There is a high amount of phosphorus found in almonds which can help fight against diseases such as osteoporosis.
Almonds Can Improve Longevity
A 10-Year long Dutch Study has shown that eating a handful of nuts daily can help lower your risk of an early death by 23% mainly from conditions associated with neurodegenerative disease or diabetes.
Almonds are so nutritionally beneficial for us and can really help with weight loss providing you are careful with the amount that you eat.
These little nuts are packed with protein, fibre, vitamins, and minerals and are so helpful in supplementing any dietary requirement.
What is more, they are so versatile not just in various food recipes but also in almond milk and almond butter which are also nutritional for us.
So overall this little nut can help you feel great both inside and outside and a personal recommendation from me.
If you have any questions or want to know more than please feel free to comment below.