Top Ten Amazing Benefits of Almonds

Nuts have long been known as one of the healthiest snacks, especially almonds, the benefits of which are legendary. Fans of nuts saturated with vitamin E are absolutely sure that they are the reason for glowing skin, healthy hair and good brain function. But are all these claims valid? In short, yes.
Almonds (which actually refers to seeds, not nuts) are really rich in nutrients. Now there are many options for how exactly to use it in food: in the form of alternative milk, butter, flour and, of course, traditionally, as a whole nut. Nutritionists advise adding almonds to all kinds of dishes: breakfast, salads and sauces. This nut is a great source of omega-3s, polyunsaturated fatty acids, protein, fiber, and vitamins.

1. Source of protein

Just a handful of almonds contain 1/8 of your daily protein requirement, making them especially great for vegetarians.

2. Balance cholesterol

Numerous studies have found that almonds help maintain normal blood cholesterol levels, which are beneficial for health.

3. Source of vitamin E

Almonds are a storehouse of vitamin E - 37% of the daily value in one handful of nuts. Vitamin E prevents the oxidation of cholesterol in cells, which protects against heart disease and prevents Alzheimer's disease. Vitamin E is also at the forefront in slowing down the aging process. It protects skin cells and prevents the appearance of wrinkles.

Rich in antioxidants and nutrients

A quarter cup or 23 whole nuts contain heart-healthy fats, six grams of plant protein, four grams of fiber (13 percent DV), half the daily value of vitamin E, vitamin B, iron, potassium, and magnesium.

In doing so, vitamin E acts as an antioxidant, protecting cells from damage (a major cause of premature aging and disease), as well as supporting immunity and reducing inflammation by helping to dilate blood vessels to improve blood flow.

Magnesium is important for brain and bone health, mood and sleep, regulation of blood sugar and blood pressure, the specialist noted.

In addition, recent research shows that almonds contain about 20 percent fewer calories than the label suggests, as not all calories are absorbed from the intestines into the bloodstream.

4. Helps to reduce weight

Oddly enough, adding almonds to your diet, you will be more likely to lose weight, of course, if the nuts fit into your calorie intake.

5. Reduces the risk of cancer

Unlike many other foods that have been credited with being classified as "cancer cures", almonds have been shown to be beneficial in reducing the risk of cancer. The latest research from the University of Mexico found that regular consumption of nuts reduces the risk of breast and colon cancer by 2-3 times.

6.Reduces the risk of heart disease

Just 50 grams per day of almonds strengthens blood vessel walls, increases blood antioxidant levels, reduces blood pressure and improves blood flow.

7. Improves the quality of sleep

Almonds are a source of magnesium, calcium and melatonin, making them essential for muscle relaxation and good sleep.

8. Balance blood sugar

In the prevention of diabetes, almonds have also succeeded. The high magnesium content in nuts has a beneficial effect on blood sugar levels and also increases insulin resistance, which reduces the risk of diabetes.

9. Improves gut health

Recent studies have confirmed that eating almonds (in the form of nuts or butter) has a beneficial effect on the gut microflora, mainly due to the probiotic it contains.

10. Improves cognitive function

Almonds are very beneficial for the brain. The high content of vitamin E and especially alpha-tocopherol increases brain activity and has a beneficial effect on the vascular system of the brain.

11. Improves memory

There is evidence to suggest that almonds can improve memory, but more research is needed to confirm this.

12. Hair and skin health

Almonds contain vitamin B, zinc, iron, niacin, riboflavin and vitamin E. All these substances will give your hair strength and shine, and make your skin glow from within.

13. Prolongs life

According to research by nutritionists, half a handful of almonds a day reduces the risk of early death from neurodegenerative diseases by 23%. In general, people whose diet contains nuts are more likely to live longer, healthier lives.

What else do you need to know about almonds?

• Nutritional information: One serving of nuts (approximately 23 pieces) contains 3.5 g of fiber, 6 g of protein and 14 g of fat.
• How many nuts should you eat per day : One serving - about 23 nuts. If you eat them regularly, after 8-10 days you will notice significant improvements in health.
• Harm from too much: Due to their high fiber content, too much nuts can cause intestinal discomfort, but nothing more. The widespread myth about the possibility of cyanide poisoning is completely unfounded. You will have to eat over a thousand nuts at a time for your cyanide levels to rise above normal.
• Is it possible to eat almonds on an empty stomach: nutritionists recommend eating nuts on an empty stomach, as this helps the beneficial substances they contain to be better absorbed.
• What are the benefits of soaked almonds: There is an opinion that soaked almonds are better digested and absorbed, but there is little evidence for this. Soaked nuts have many admirers, rather due to the fact that they acquire a more delicate, creamy texture. How to soak almonds? Just leave it in a bowl of water for 8-12 hours.
• "Side effects": if you are not allergic to nuts, almonds will definitely not harm you, but it is better to consult with a nutritionist so that any changes in your diet will only benefit you.