10 Amazing Health Benefits of Almonds

 It’s safe to say that we’re all aware of the fact that almonds are an excellent addition to a healthy diet, but not everyone knows just how many benefits they have to offer. In this article, we’ll be taking a look at ten of the most exciting health benefits of almonds and explaining exactly why they’re so great in hopes that you’ll be inspired to eat them more often! So, here goes...

 

1. Builds strong bones

Almonds are a good source of calcium, a mineral that’s essential for building healthy bones. Women especially need to pay attention to their calcium intake after menopause, when bone loss is most common. The American Dietetic Association recommends eating three servings (or 21 ounces) per week of calcium-rich foods like almonds, in addition to other foods rich in vitamin D and protein to help your body absorb more calcium. If you don’t eat dairy products or many fortified foods, ask your doctor about taking a daily supplement containing 800 IU of vitamin D and 1,000 milligrams of calcium. This will ensure you get enough to build strong bones throughout life.

 

2. Good for your heart

A handful of almonds provides a healthy dose of monounsaturated fat, which can lower your cholesterol. In fact, one study found that people who ate a handful of nuts like almonds every day for four weeks had lower levels of bad LDL cholesterol. Plus, one study showed that eating almonds and walnuts reduced risk factors for heart disease—in addition to reducing belly fat! (1) (2) 3. Anti-inflammatory: Research shows that almonds have an anti-inflammatory effect on our bodies. According to several studies, consuming tree nuts such as almonds helps reduce inflammation in patients with chronic inflammatory conditions such as rheumatoid arthritis or osteoarthritis.

 

3. Increases your metabolism

Folate, riboflavin, niacin and potassium are all nutrients that help increase your metabolism. With more energy in your body from these nutritious foods, you’ll burn calories more efficiently and be less likely to store them as fat around your midsection. A faster metabolism also helps burn fat quicker—which is what you want if you’re trying to lose weight. The recommended daily intake for folate is 400 micrograms for adults; men should aim for 900 micrograms per day. Riboflavin has a daily recommendation of 1.3 milligrams, and 45 milligrams a day will help boost your metabolism by keeping your red blood cells healthy. Niacin should be taken with food because it can cause flushing when taken on an empty stomach; one adult needs 20 milligrams per day.

 

4. Low in saturated fat

While saturated fat has a bad rap, it’s actually an important nutrient for our bodies. Almonds contain less than one gram per serving and are one of our best plant-based sources for it. They’re also high in polyunsaturated and monounsaturated fats, two types you should be eating more of if you want to lower your risk for heart disease. One study found that people who ate almonds every day as part of a low-calorie diet lost more weight than those who didn’t eat nuts. What’s more, research shows that when people replace animal protein with plant protein like almonds, they feel fuller and have fewer cravings throughout the day.

 

5. Helps with anemia

Almonds are a great source of iron, which helps our body produce red blood cells. This can be especially helpful for those suffering from anemia, as well as those who eat vegetarian or vegan diets. Iron deficiency is common in women and children, so it’s important to make sure you’re getting enough—especially if you have low energy levels. The recommended daily intake is 18 milligrams per day (for men) and 8 milligrams per day (for women). If you’re not getting enough through your diet, consider taking an iron supplement to help meet your needs.

 

6. Prevents cancer

Studies show that diets high in whole almonds are beneficial for preventing prostate cancer, colon cancer, and pancreatic cancer. Almond consumption may also decrease your risk of developing breast and other hormone-related cancers. It is recommended that you eat 5 to 6 servings per week of whole almonds for optimal health benefits. Almond butter, almond milk, and almond flour can be used as substitutes. Note: Consumption of too many nuts can lead to weight gain if not consumed in moderation. Consult with a doctor before consuming more than an ounce or two a day.

 

7. Clears skin, reduces acne, and heals burns and wounds faster than other nuts

Almond oil contains Omega-6 fatty acids, zinc, selenium and Vitamin E that contribute to reducing acne as well as clear up acne on your face. Almond oil also helps heal wounds and burns faster than other nuts do. Mix 1 tsp. almond oil with 1/2 tsp. jojoba oil, 3 drops lavender essential oil and 2 drops tea tree essential oil in a small spray bottle. Shake well and mist onto clean skin or affected area. Use twice daily for best results. (Source)

 

8. Reduces cholesterol

The fiber found in almonds reduces levels of LDL (bad) cholesterol. Just one serving per day can lower your risk for heart disease by up to five percent. The monounsaturated fat also helps reduce cholesterol levels and keep arteries clear, which is important because blockages in our arteries are what cause strokes and heart attacks. The nutrients found in almonds have also been shown to protect against colon cancer.

 

9. Protects against cataracts, macular degeneration, and other eye diseases

Numerous studies have shown that eating nuts, including almonds, can reduce your risk for cataracts and macular degeneration. Studies also suggest they may protect against other diseases, such as Parkinson’s disease. Because almond skins are rich in lutein and zeaxanthin, two powerful antioxidants that are key to preventing eye diseases, it is believed that almonds may help prevent these conditions. Additionally, a number of recent studies indicate that consuming nuts (including almonds) can lower your risk for cardiovascular disease by improving cholesterol levels and reducing inflammation. Research shows that diets high in monounsaturated fats like those found in almonds have been linked with a reduced risk of heart attack and stroke. And lastly, because almond flour contains no gluten or wheat germ (and therefore no lectins), it is often a safe choice for people who suffer from celiac disease or gluten sensitivity.

 

10. Keeps you slim

Even if you’re not watching your weight, almonds may be able to help you out. A recent study found that people who ate three servings of almonds per week were less likely to gain weight over a 16-week period than those who didn’t eat nuts. For best results, choose whole natural almonds (with their brown skin intact) rather than slivered or blanched varieties. The skins contain fiber and healthy fats that can keep you feeling full longer. 9. Boosts brain power: In addition to promoting heart health, almonds are also good for your brain. Research shows eating a handful of nuts every day can improve memory and cognitive function in older adults by protecting against age-related decline—not bad for something so small! 8. Keeps bones strong: You might have heard about how important calcium is for building strong bones, but did you know other nutrients are just as important?