Almonds are really good for your body. They have stuff that can stop cancer, make your bones strong, and keep your heart healthy. When you eat just a small handful, like the size of a cookie, it gives you a good amount of the protein you need for the day.
You can eat almonds in different ways, like as a crunchy snack or in yummy dishes, both sweet and savory. They also come in different forms like slices, flakes, and even as flour, oil, butter, or almond milk.
Even though we call them nuts, almonds are actually seeds, not true nuts.
People have been growing almond trees for a really long time. In Jordan, scientists found proof of people growing almond trees 5,000 years ago.
So, why are almonds good for you? This article will tell you all about it.
Why Are Almonds Good for You?
Almonds are like a treasure chest of good stuff your body needs, such as fiber, protein, healthy fats, vitamin E, magnesium, phosphorus, and potassium. These are all like special helpers that keep you energized, help your body grow, and make your immune system strong.
Here’s why almonds are so healthy:
1. Healthy Fats:
Yes, almonds have more fat than some other foods you might eat, but it’s the good kind of fat. These fats are like superheroes for your heart because they can lower the bad stuff in your blood (like cholesterol) and raise the good stuff. So, if you’re worried about your heart, almonds are a great choice.
2. Low Carbs:
Almonds have fewer carbohydrates compared to other nuts. Almonds are a great choice for a snack, especially if you have diabetes or want to cut down on carbs. The fiber in almonds helps keep your blood sugar stable, which is really important for people with diabetes.
3. Calcium Boost:
Almonds are rich in calcium, which is great for your bones and teeth. If you don’t drink a lot of milk or can’t because of a dairy problem, eating some almonds can keep your body balanced. They also have magnesium, zinc, vitamin K, and manganese, which are all good for your bones.
4. Antioxidant Power:
Almonds are like a shield for your body. They have antioxidants like vitamin E and flavonoids that protect your cells from damage caused by bad things called free radicals. Eating about 2.25 ounces (around 60 grams) of almonds a day can even help lower inflammation in your body. Almonds are well-known for their vitamin E, which acts like a superhero for your brain. It helps protect your brain from stress and inflammation, just like a shield.
Is There a Difference in Roasted, Salted, and Flavored Almonds?
You might be wondering if almonds that come with extra flavors or spices are still good for you. Roasted almonds are just regular almonds that have been warmed up in an oven or on the stove. This can make them taste even better because it brings out the natural oils in the almonds. But, be aware that some of the good stuff in almonds, like antioxidants, can be lost when they’re heated. So, if you want the most nutrition, go for raw almonds.
Flavored almonds, on the other hand, are almonds that have been given special flavors or seasonings. These can be sweet flavors like honey, cinnamon, or chocolate, or savory ones like salt and vinegar, barbecue, or garlic. These flavors can be added to the almonds before or after roasting, depending on how they’re made.
Whether you pick roasted, flavored, or plain almonds, you’ll still get lots of good nutrients. But be careful because roasted and flavored almonds sometimes have not-so-healthy stuff like extra oils, salt, and sugar. These can make your blood sugar, blood pressure, and cholesterol go up and even cause inflammation. So, when you’re buying them, read the labels closely and choose brands that use natural ingredients and don’t add too much sugar, salt, or fake flavors.
If you want a healthy nut for snacks or meals, almonds are a great choice. You can toss them into your trail mix, salad, or even your dinner recipe. Sometimes, all you need is a simple, tasty, and healthy snack to keep your body happy. Enjoy your almonds!
Health Benefits of Almonds:
Almonds are like a superfood because they can do a lot of good things for your health. They can make your blood sugar, blood pressure, and cholesterol better. Plus, they help you feel full and lose weight. Almonds are pretty amazing, but it’s still good to enjoy them in moderation.
1. Almonds are like a treasure trove of nutrients.
Almonds come from a tree called Prunus dulcis and are originally from the Middle East, but now the United States grows the most of them.
When you buy almonds at the store, they’re usually without their hard shell, and you can eat the inside part. You can get them raw or roasted, and they’re used to make things like almond milk, oil, butter, flour, paste, and marzipan.
Almonds are really good for you. Even just a small handful, like the size of a cookie, has lots of good stuff like fiber, protein, healthy fats, and vitamins like Vitamin E. They also have minerals like manganese and magnesium. But keep in mind, your body can’t use all the fat in almonds, and there’s something called phytic acid in them that can make it a little harder for your body to soak up certain minerals like iron, zinc, and calcium.
2. Almond Nutrition Simplified
Here’s what you get from just one ounce (around 24 whole almonds) of almonds:
- Calories: 164 (how much energy it gives you)
- Fat: 14.2g (mostly the good kind of fat)
- Sodium: 0.3mg (very low salt)
- Carbohydrates: 6.1g (not too many)
- Fiber: 3.5g (good for your tummy)
- Sugars: 1.2g (a little bit of natural sweetness)
- Protein: 6g (helps your body grow and stay strong)
- Vitamin E: 7.3mg (protects your cells)
- Magnesium: 76.7mg (good for your bones and muscles)
3. Almonds stop the damaging process of LDL cholesterol oxidation.
Almonds aren’t just good for lowering bad cholesterol. They also do something important: they stop the bad cholesterol from getting damaged. When cholesterol gets damaged, it can cause heart problems.
Almond skins have special things called polyphenol antioxidants that keep cholesterol safe. This is like having a shield around your cholesterol.
But we need more research, especially big studies with people, to be sure how much almonds really help protect your heart.
4. Almonds might help you lose weight
Almonds have nutrients that are a bit tricky for your body to use up. About 6% of the calories in nuts don’t get absorbed, and some studies suggest that nuts can slightly speed up your metabolism.
Since almonds make you feel full, they can be a good part of a diet plan to help you lose weight. Studies with real people show that almonds can lead to a small but meaningful drop in body weight and fat. For example, in one study with 100 women who wanted to lose weight, the ones who ate almonds lost more weight and had smaller waistlines compared to those who didn’t eat almonds. However, it’s important to know that these studies had people eat almonds as part of a low-calorie diet.
Even though almonds are high in fat, they can still be a good choice for weight loss. But remember, they also have lots of calories, so don’t go overboard. Eating them in moderation is the way to go, just like with any food.
5. Almonds Are Rich in Vitamin E
Almonds are like a little treasure chest of vitamin E. Vitamin E has something called antioxidants, like tocopherol, that are good for your body. When you eat about an ounce of plain almonds (that’s like a small handful), you get 7.27 milligrams of vitamin E, which is almost half of what you need in a day.
Vitamin E and other antioxidants are like body protectors. They stop bad things called free radicals from causing harm inside you. Free radicals happen naturally or because of things in the environment. Your body can handle some of them, but antioxidants from your food help out too. Too many free radicals can make your body sick and cause problems.
Some scientists think that eating more vitamin E might lower the chances of getting Alzheimer’s disease, but we need more research to be sure.
There’s also a special type of antioxidant in vitamin E called alpha-tocopherol that might help lower the risk of cancer. But scientists are still studying this, and they don’t have a clear answer Almonds and Your Heart
Almonds, along with other nuts and seeds, might be good for your heart. They can help improve the fat levels in your blood, which is good for your heart.
In a study from 2014, scientists gave healthy guys aged 20 to 70 about 50 grams of almonds daily for 4 weeks. They found that almonds boosted antioxidants in the blood, lowered blood pressure, and made blood flow better.
This might be because of:
- Vitamin E, healthy fats, and fiber in almonds, which make you feel full.
- The antioxidants called flavonoids in almonds.
To get these benefits, they suggest eating a handful of almonds every day.
6. Almonds Are Packed with Powerful Antioxidants
Almonds are packed with antioxidants that help keep you healthy. Antioxidants are like shields for your cells. They protect them from bad stuff that can make them sick, like oxidative stress. When cells get sick, it can lead to problems like inflammation, aging, and even cancer.
Most of the superhero antioxidants in almonds are in the brown skin covering them.
If you have almonds without the skin (they’re called blanched almonds), they don’t have as many antioxidants. So, they might not be as good at fighting inflammation.
Recent research looked at lots of studies with many people, and it found that eating about 2.25 ounces (that’s around 60 grams) of almonds every day can lower two markers of inflammation in your body. Another study with young folks also showed that eating 2 ounces (56 grams) of almonds each day for three months can reduce signs of inflammation.
This means almonds can help keep you healthy by fighting off inflammation, just like a superhero!
7. Almonds and Your Blood Sugar
Almonds might help control your blood sugar, and here’s why:
Many folks with type 2 diabetes don’t have enough magnesium. This is especially true for those who struggle to manage their blood sugar. Scientists believe there could be a connection between low magnesium and insulin resistance.
In a study from 2011, 20 people with type 2 diabetes ate 60 grams of almonds every day for 12 weeks. They found that it:
- Helped their blood sugar levels.
- Improved their blood fat levels.
One ounce of almonds gives you 76.5 mg of magnesium, which is about 18% to 24% of what an adult needs daily.
Some experts recommend magnesium supplements to help with blood sugar, but eating almonds can be a tasty way to get enough magnesium in your diet instead.
