The Health Benefits of Almonds

the health benefits of almonds

Have you ever wondered what, if any, are the health benefits of almonds?

The older I get and the more I learn about health, nutrition, and my own body… the more fascinated I become with the foods that help us thrive. One of my favorite foods to that does just that is almonds! Here’s why:

The Health Benefits of Almonds:

1. Almonds are great for the gut

The skins of Almonds have been shown to provide prebiotic effects. Prebiotics help nurture and feed the billions of very important bacteria living in your gut. These bacteria help support a healthy immune system, absorb nutrients and even act as a signaling system that may directly impact your mood and energy levels. The happier these little guys are, the healthier and happier you’ll be too.

2. Almonds are a rich source of Vitamin E

Vitamin E is an antioxidant that protects your cells from becoming toxic from oxidation. One example of this is how Vitamin E supports brain function by protecting synaptic membranes from oxidation which helps to maintain neuroplasticity. Neuroplasticity is the brain’s ability to modify, change, and adapt throughout your life, both structurally and functionally, helping to keep you sharp, well into your later years.

3. Almonds are good for the heart

Almonds may reduce the risk of heart disease by improving the fat levels in your blood including lipids. Research has also shown that more antioxidants in the bloodstream reduce blood pressure and improve flow. Almonds also contain magnesium which plays a role in blood pressure levels. Low levels of magnesium can cause high blood pressure, often a contributing factor to heart attacks and stroke.

4. Almonds provide a lot of nutrients 

Just a small handful of almonds can provide a substantial amount of nutrients making it a great go-to snack.

In just 28 grams of almonds you’ll find:

  • 37% of vitamin E
  • 32% of manganese
  • 20% of magnesium
  • 14 grams of fat
  • 6 grams of protein
  • 4 grams of fiber
  • 9 grams of monounsaturated fat “good fats”
  • 75 milligrams of calcium
  • 210 milligrams of potassium

5. Almonds support cancer prevention

Almonds can help reduce the risk of some types of cancers by two to three times more for individuals who eat them or similar nuts, than for individuals who don’t. This is because almonds contain a good amount of fiber which helps the body detoxify, and the fiber feeds the gut microbiome, which plays a large role in the health of your immune system, which fights off cancer cells.

6. Almonds help regulate blood sugar

It’s believed that almonds can help regulate and stabilize blood sugar levels because of the magnesium found within them. This is especially helpful for those with Type II diabetes.

the health benefits of almonds

Are almonds good for weight loss?

The theory behind whether or not almonds are good for weight loss is complicated but it may be yes for some individuals. Almonds are low in carbohydrates and high in healthy fats and protein. When consuming almonds as a snack, some individuals have found that they feel full for longer periods of time and tend to consume fewer calories or crave fewer simple carbohydrate snacks like cookies and sugary treats.

How many almonds can I eat in a day?

A handful or two a day is a great way to obtain the health benefits of almonds. You don’t need to overdo it here. Consider adding them to your breakfast or using them as a quick on-the-go snack.

How to prepare almonds?

There really isn’t a lot that goes into preparing almonds. The best way to consume them is raw. Unsalted and unroasted. If you prefer the roasted version, make sure it’s dry roasted. Roasting them in oils or deep-frying them can cause them to oxidize and often increases your Omega-6 intake which is not healthy. Look for packages that say either raw or dry-roasted when purchasing them. Below are three clean options you can order from Amazon.

Affiliate Disclaimer: Consciouslie will receive a small commission if you use the links. We ONLY share links to products or companies that are Consciouslie Approved, meaning we have fully vetted and truly believe in them.

Still have questions about the health benefits of almonds? Comment below or message us on Instagram.

References:

  1. Prebiotic effects of almonds and almond skins on intestinal microbiota in healthy adult humans. https://pubmed.ncbi.nlm.nih.gov/24315808/
  2. The health benefits of almonds. https://www.medicalnewstoday.com/articles/269468
  3. Everything You Should Know About Oxidative Stress. https://www.healthline.com/health/oxidative-stress#:~:text=Oxidation%20is%20a%20normal%20and,Pathogens%20lead%20to%20infections.
  4. What Is Neuroplasticity? A Psychologist Explains [+14 Tools]. https://positivepsychology.com/neuroplasticity/

Similar Posts