Although rich in fat, they are very nutritious and very healthy.
Here are nine almonds health benefits, based on evidence.
1. Almonds offer a variety of nutrients
Almond is the edible seed that grows on the tree Prunus dulcis, more often than the almond.
Almonds are originally from the Middle East, but the United States is now the largest producer in the world.
Almendras we buy at the store usually has them removed shell, revealing the edible nuts inside.
(Often referred to as "natural") sold in the natural state or baked.
That's what she likes almonds:
Almonds offer an incredibly impressive nutritional profile.
A 1 ounce (28 grams or small handful) contains serving of almonds ( 1 )
- Fiber: 3.5 grams.
- Proteins: 6 g.
- Fat: 14 g (9 which are monounsaturated).
- Vitamin E: 37% of the recommended daily dose.
- Manganese: 32% of the RDA.
- Magnesium: 20% of the recommended daily dose.
- Also contain an amount of copper, vitamin B2 (riboflavin), and phosphorus.
Is of a small handful and provides only 161 calories [1] and 2.5 grams of digestible carbohydrates.
It is also important to note that 10-15% of the calories in almonds are not absorbed by the body because fat is too difficult to access and pause ( 2 , 3 ).
Almonds are rich in phytic acid [2] , a substance that binds to and prevents them from absorbing certain minerals. This means that the amount of iron, zinc and calcium almonds is easily removed.
Conclusion: The almond is a popular mother. Almonds are rich in healthy monounsaturated fat, fiber, protein and other essential nutrients.
2. Almonds are rich in antioxidants,
Almonds are a great source of antioxidants [3] .
Damage antioxidants to protect against oxidative stress, the cells and molecules may contribute to aging and diseases such as cancer ( 4 , 5 ).
The powerful antioxidants in almonds largely on brown skin layer (concentrated 6 , 7 , 8 ).
Therefore, bleached [4] almonds (skin) are not the best choice in terms of health.
A clinical study of 60 male smokers found that 84 grams (about 3 ounces) of almonds a day reduces biomarkers of oxidative stress 23-34% over a period of 4 weeks ( 9 ).
These results confirm those of another study that showed that eating almonds with some meals reduces markers of oxidative damage ( 10 ).
Conclusion: Almonds are rich in antioxidants that can make your cells against oxidative damage, protect an important contributor to aging and disease.
3. Almonds are rich in vitamin E, which protects cell membranes from damage
Vitamin E [5] is the name of. a group of fat-soluble antioxidants
These antioxidants are usually accumulate in the cell membrane in the body, protecting cells from oxidative damage.
Almonds are one of the best sources of vitamin E in the world, with only one ounce providing 37% of the recommended (daily intake 1 ).
Several studies have further supply of vitamin E with rates of heart disease, cancer and Alzheimer's disease (linked 11 , 12 , 13 , 14 , 15 , 16 ).
Conclusion: Almonds are one of the best sources in the world of vitamin E. Vitamin E has a lot of food to many health benefits associated.
4. almonds can help control blood sugar
Nuts are low in carbohydrates [6] , but high in fat, protein and fiber [7] .
This makes them a perfect choice for diabetics has.
, Another thing, almonds differs, however, is very high amount of magnesium.
Magnesium [8] is a mineral that is (are involved in more than 300 processes in the body, including the control of glucose 17 ).
Current recommended intake of 310-420 mg of magnesium. Two ounces of almonds provide almost half, with 150 mg of this important mineral ( 1 ).
It turns out that 25 to 38% of type 2 diabetics are deficient in magnesium, and reduces the correction of the deficiency of blood sugar levels and improve insulin function ( 18 , 19 , 20 ).
It is interesting that people who do not have diabetes also significant reduction of insulin resistance in magnesium supplementation ( 21 , 22 ).
This indicates that magnesium-rich foods (such as almonds) can advantageously for the prevention of metabolic syndrome and type 2 diabetes, both massive health problems today type.
Conclusion: Almonds are rich in magnesium, a mineral that most people do not get enough. A high intake of magnesium can have great benefits for the metabolic syndrome and type 2 diabetes.
5. Magnesium also has benefits for blood pressure
Magnesium in almonds can also contribute to lower levels of blood pressure.
High blood pressure ( hypertension [9] ) is one of the main factors for heart attack, stroke, and kidney failure.
Magnesium deficiency is strongly associated with blood pressure problems, regardless of whether you are overweight or not (are related 23 , 24 , 25 ).
Studies have shown that the correction of magnesium deficiency can lead to a significant reduction in blood pressure ( 26 , 27 ).
Since the majority of American adults do not dietary recommendations for magnesium, meet additional almonds, food could have a big impact.
Conclusion: Low magnesium is strongly associated with high blood pressure, which indicates that almonds may be advantageous for the control of blood pressure.
6. almonds can lower cholesterol
At high concentrations of LDL lipoproteins [10] ("bad") cholesterol in the blood is a known risk factor for heart disease.
What you eat can have a significant impact on LDL levels, and some studies indicate that almonds shown effective.
A 16-week study of 65 subjects prediabetic found that a diet containing 20% of calories from LDL cholesterol levels by an average of 12.4 mg / dl (almonds reduced 28 ).
Another study found that 1.5 ounces (42 grams) of almonds a day lowered LDL cholesterol by 5.3 mg / dL, while HDL "good" cholesterol. The group of almond also lost belly fat [11] ( 29 ).
Conclusion: Eat 1-2 handful of almonds a day may lead to a modest reduction in LDL-cholesterol levels.
7. almonds prevent the oxidation of LDL cholesterol Harmful
Almonds more than just the lowest blood LDL.
They also protect LDL from oxidation, which is a crucial step in the process of heart disease.
Almond skin is rich in antioxidants polyphenols, which has been shown that the oxidation of cholesterol in test tube and animal studies to prevent ( 30 , 31 ).
The effect may be even stronger when combined with other antioxidants such as vitamin E.
In a human study, eating almonds for a month reduces oxidized LDL [12] 14% of cholesterol ( 32 ).
This should lead to a reduced risk of heart disease over time.
Conclusion: LDL cholesterol to oxidation, which is a critical step in the process of heart disease. Eating almonds has been shown to significantly reduce oxidized LDL.
8. Eat almonds to reduce hunger, reduce your total calorie intake
Almonds are low in carbohydrates and high in both protein [13] and fiber.
Both protein and fiber is known to increase the feeling of satiety. It helps people feel full, so that you end up fewer calories ( 33 , 34 ).
In a 4-week study with 137 participants, one day, 1.5 oz (43 g) serving of almonds significantly reduce hunger and desire to eat ( 35 ).
Many other studies confirm the effect of the fight against hunger nuts ( 36 , 37 ).
Conclusion: nuts such as almonds are low in carbohydrates but high in protein and fiber. Studies show that eating almonds (and other nuts) may increase satiety and help you to eat less calories.
9. The nuclei are incredibly effective weight loss
Nuts contain different nutrients that are difficult for the body to break down and digest.
About 10-15% of the calories are not absorbed in nuts, and there are signs that Mother consumption can increase your metabolism ( 38 ).
In combination with the properties of the fight against hunger, it is logical that nuts are a great addition to effective weight loss diet [14] .
Interestingly, studies in humans support this quality.
In one, a low calorie diet 3 ounces (84 grams) by 62% compared to a diet rich in complex carbohydrates (almond weight loss increases 39 ).
Another study of 100 obese women found that consumers almonds lost more weight than the group without nuts. There were also improvements in waist circumference and other health markers ( 40 ).
Therefore, although high in fat [15] , a almonds are definitely friendly food weight loss [16] .
However, can cause problems almonds for people who are prone to overeating because it can be very "catchy".
Message Home
Not only are they incredibly healthy almonds are crunchy, delicious, and require no preparation.
Finally, the tonsils are as close to perfection as can get a food.
Credentials
- ^ calories (authoritynutrition.com)
- ^ phytic acid (authoritynutrition.com)
- ^ antioxidants (authoritynutrition.com)
- ^ bleached (en.wikipedia.org)
- ^ Vitamin E (en.wikipedia.org)
- ^ carbohydrates (authoritynutrition.com)
- ^ fibers (authoritynutrition.com)
- ^ magnesium (en.wikipedia.org)
- ^ hypertension (www.webmd.com)
- ^ lipoprotein (authoritynutrition.com)
- ^ lose belly fat (authoritynutrition.com)
- ^ oxidized LDL (cholesterol.about.com)
- ^ protein (authoritynutrition.com)
- ^ weight loss diet (authoritynutrition.com)
- ^ high fat (authoritynutrition.com)
- ^ weight loss food purchases (authoritynutrition.com)
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