When choosing to eat nuts there are some that are simply better for you than others. While most types of nuts do offer some health benefits, there are certain types that provide the most benefits and should be considered for your diet. One of the types of nuts that you should consider eating more of is almonds. Almonds have a great profile of both nutritional and antioxidant benefits. This makes them a great choice for anyone, but especially for those who may be fighting off some type of illness or disease. Almonds can help to hinder cancer and improve brain function, plus so much more. If you are interested in making healthier food choices or are a health enthusiast, almonds are definitely food that you should enjoy regularly. Here are fifteen of the amazing benefits eating almonds can provide.
1. Intestinal Health
Eating almonds on a regular basis can actually benefit your intestinal health. Almonds can help produce helpful bacteria within the intestines. There was a study conducted on a group of people who consumed almonds regularly for a period of time. In the stool samples that were collected, there were increases in both lactobacillus spp. And bifidobacterium spp.
These changes were found in those who consumed as little as 56 grams per day of almonds or just 10 grams of the skins. These bacteria are responsible for several health factors. When you promote the growth of these bacteria it can help to prevent several serious intestinal diseases. In addition, it can promote metabolism as well as the development of healthy tissues. Adding just a few almonds each day to your diet can go a long way in improving your overall intestinal health and this is just one of the benefits.
2. Lower LDL Cholesterol
While almonds do have relatively high-fat content, they are also known to help eliminate cholesterol from the body. The fat content than almonds contain is mostly monounsaturated. This is the good type of fat that can help to lower the risk of heart disease. When a person substitutes almonds when eating a diet that is high in carbs, it has been found that the risk of developing heart disease can be decreased by up to thirty percent.
When almonds are included along with other healthy foods, the benefits go up as well. When added to a diet that includes foods from all of the food groups, cholesterol can be lowered and the risk of developing heart disease goes down. Almonds contain a high amount of potassium, which is known for opening up the veins. This helps to clear cholesterol from the cardiovascular system, which is important for the health of the heart.
Research has shown that eating almonds can actually decrease spikes in the blood sugar levels. When the blood sugar levels spike, it can cause the creation of free radicals. Free radicals are atoms that are missing an electron in their outer shell. In order to compensate for the missing electron it will steal one from a neighboring atom. This creates another free radical. When this occurs a destructive chain can occur, which can lead to cancer and cardiovascular diseases.
One study conducted on several participants showed that after eating meals that contained almonds, blood pressure was moderate and there was an increase in the number of antioxidants in the body. Increasing antioxidants is important as this can reduce the production of free radicals. Keeping a balance of antioxidants and free radicals in the body is important. Since almonds contain a high amount of antioxidants, they can reduce the risk of developing diabetes.
4. Skin Health
As mentioned, almonds contain a high amount of antioxidants as well as other nutrients. All of these nutrients can help combat some of the effects of aging, especially in the skin. The benefits of almonds and the health of your skin are most obvious when the oil is extracted from the nut and used directly on the skin. In particular, almonds contain a high amount of vitamin E.
Vitamin E is very important for the health of the skin. It helps to fight off any free radicals that can cause damage to the dermis. These free radicals can lead to premature aging of the skin as well as skin cancer. Vitamin E is also an important anti-inflammatory. This means that consuming high amounts of vitamin E can also help to prevent skin issues that are related to inflammation. Eating almonds regularly or using oil from almonds can help to eliminate many skin-related issues.
5. Regulate Blood Sugar
In people who are healthy, eating almonds can actually help regulate blood sugar levels. Almonds have a low glycemic index. The glycemic index is what is used to measure a person’s blood sugar levels. When consuming almonds it can help to maintain a healthy blood sugar level within the body. In one study participants ate a piece of white bread, which is full of empty carbs.
When individuals ate at least two ounces of almonds along with the bread, the glycemic index decreased. There was no notable change in the glycemic index when less than two ounces of almonds were eaten. While eating a low amount of carbs is a good idea as part of a healthy diet. It seems that if you eat almonds along with the empty carbs, you can actually reduce the effect of the carbs on the body. Just one more reason to add almonds to your diet.
6. Cognitive Support
When it comes to food for the brain, almonds are one of the best foods that you can buy. Almonds contain riboflavin and L-Carnitine. Both of these nutrients are important when it comes to the health of the brain. They can help to reduce inflammation that may cause diseases of the brain such as Parkinson’s and Alzheimer’s. Almonds also stimulate acetylcholine production.
Acetylcholine is responsible for helping the neurons in the brain communicate effectively. When there is a deficiency of acetylcholine can cause you to experience brain fog where thinking can become confused or unclear. In addition, it can cause headaches and may even cause cognitive decline, which can turn into a disease. Acetylcholine is also a major player in a person’s memory. Eating almonds can help to ensure that the body is producing enough acetylcholine, which can improve memory and overall brain function.
7. Weight Loss
Research has shown that people who are overweight can benefit from eating almonds. When almonds are used as a supplement in a diet, it can be helpful in losing weight. When consuming a low-calorie diet, the array of nutrients that are found in almonds along with the monounsaturated fats can help a person shed the weight that they want to lose. One study found that a group that used almonds during their weight loss program did consume more fat. However, 25 percent of the fat was monounsaturated.
As mentioned, this is the fat that helps to clear cholesterol from the cardiovascular system. The other group consumed a diet that had less fat and was rich in carbs. Each of the groups consumed the same amount of calories. When the study ended the group that consumed almonds over carbs had lost significantly more weight. In addition, they had lower blood pressure.
8. Prevent Weight Gain
Not only can almonds help you if you are trying to lose weight, as they can help to regulate both blood sugar and cholesterol, eating almonds can also help to prevent weight gain. Simply including almonds in your regular diet can help to inspire a person to be healthier overall. One study gave group instructions to add almonds to their diet. No other instructions were provided.
When the study ended, many of the test subjects had made positive changes to their diet overall. When you add almonds to your diet you are providing your body with many key nutrients. All of these help to maintain a healthy lifestyle. It also seems that eating almonds may lead to making healthier eating choices overall. This will help you not only lose weight but can also help to prevent a person from gaining weight as well.
9. Energy Production
When it comes to eating almonds and energy, there are three nutrients that are found in almonds that are efficient at helping the body produce energy. These nutrients are riboflavin, copper, and manganese. Both manganese and copper aid in the production of dismutase, which is superoxide. This chemical will help fight off free radicals that may be created in the mitochondria.
Keeping the mitochondria healthy is important for the functioning of the cells. If there is no mitochondria, cells will not produce energy and the body may lose some of its abilities. Riboflavin will attach to proteins that allow the energy that is oxygen-based to be produced within the body. This energy occurs within the lung and the heart. If there is not enough riboflavin in the body, free radicals may form, which can cause many health issues.
Gallstones are formed in the gallbladder. They are essentially hard deposits of fluid. The gallbladder is located just below the liver and gallstones form when an excess of bile is created. Bile is typically released into the small intestine. When too much is made it may get stuck inside the gallbladder and become hard. When this happens, gallstones are formed.
Gallstones can cause a large amount of pain and if they become large can be quite difficult to pass. When looking at data that has been compiled for more than twenty years, there is evidence to support that person who eat almonds on a regular basis lower their risk of developing gallstones by about 25 percent. Almonds contain certain nutrients that will bind to the bile that is found within the gut, which helps to maintain a healthy amount of bile, which reduces the risk of bile entering the gallbladder and hardening.