Top Benefits of Almonds You Must Know

Almonds are a rich source of protein, dietary fiber, healthy fats, potassium, magnesium and Vitamin E. They help lower blood sugar, tame cholesterol levels and improve vascular function. While roasted and flavored almonds can be a satisfying snack, make sure to opt for the plain ones to avoid unhealthy oils, salt and added sugars. Also, remember to soak them overnight for better nutrient availability.

1. Lowers Cholesterol

Almonds have natural plant sterols, か まぐ ら 100 通販 help reduce blood cholesterol levels. In fact, a handful of almonds a day can significantly lower bad cholesterol and triglycerides while raising the level of good cholesterol in the blood. Almonds also have soluble fibre, which helps regulate blood sugar levels and improve diabetes management. In addition, they contain monounsaturated fats, which prevent insulin resistance and other metabolic diseases by lowering unhealthy body weight.

The antioxidants found in almonds, especially vitamin E, protect the artery walls and reduce high blood pressure. They also contain minerals like magnesium, calcium, potassium, and zinc that contribute to heart health. Moreover, a study showed that people who eat almonds regularly have reduced risk of heart disease, compared to those who don’t eat them.

2. Improves Digestion

Almonds are packed with a lot of fibre and healthy fats. The soluble fibre in almonds improves digestion, while the fatty acids help your body break down food and absorb nutrients better. Soaking almonds is also good for digestive health, as it removes phytic acid. This is important because phytic acid inhibits the absorption of certain minerals, especially zinc and iron.

A handful of almonds contains a decent amount of protein, too. This nutrient helps promote lean muscle mass. Plus, the nut’s high calcium content helps strengthen your bones and teeth.

Another important aspect of almonds is that they are low in saturated fatty acids. They also contain unsaturated fatty acids, which can improve cholesterol levels and prevent heart disease. Almonds are an excellent source of Vitamin E, a powerful antioxidant that fights free radicals and protects cells.

3. Boosts Immune System

Almonds are packed with immune-boosting nutrients, such as vitamin E and iron. These vitamins, along with vitamin B6, help support healthy white blood cell counts and strengthen the immune system, which helps fight diseases like the common cold and flu. Almonds are also a great source of protein.

Despite being high in fat, almonds have monounsaturated fats, which have been linked to lower cholesterol levels and reduced heart disease risk. They also contain fiber, healthy proteins, a good amount of magnesium and other essential nutrients, including potassium, calcium, phosphorus, zinc, copper, manganese and selenium.

A handful of almonds, whether raw or roasted, is a nutritious snack that can be eaten at any time of day. They are a good choice for those suffering from diabetes, as they can help stabilize the blood sugar level by increasing insulin. Additionally, the magnesium in almonds can help regulate blood pressure.

4. Strengthens Bones

Almonds are packed with protein, healthy fats, and minerals like calcium, magnesium, potassium, phosphorus, iron, copper, zinc, thiamine, vitamin B6, and manganese. They also contain dietary fiber, which helps regulate digestive health by normalizing bowl movements. Almonds can be eaten raw, tossed in salads, or used as an ingredient to replace wheat flour in pancakes and baked goods.

In addition to providing essential nutrients, almonds are rich in antioxidants. These phytonutrients are known for their anti-inflammatory properties, which can reduce the risk of heart disease and diabetes. They can also help lower blood pressure. A 2022 study found that people with type 2 diabetes who ate 84 grams of almonds per day experienced reduced blood sugar and LDL (bad) cholesterol levels, as well as improved gut health.

5. Helps in Weight Loss

Almonds are packed with protein, fibre and healthy fats that keep you full and satiated. When eaten in moderation, they can help you lose weight. However, they are most effective when consumed as part of a balanced diet and moderate exercise regime. In addition to being an excellent source of dietary fibre, almonds also contain magnesium, シアリス 通販 reduces the risk of high blood pressure, and vitamin E, which protects your cells from oxidative stress (a major contributor to inflammation and cell damage) (1, 2, 3, 4).

The good news is that almonds have a higher ratio of unsaturated fat than other nuts, so they are a great option for those looking to eat healthier and maintain a healthy weight. A single ounce of almonds provides 12.4 grams of unsaturated fat, which is a lower amount than the recommended daily intake for saturated fat (1, 2, 3, 5).