Simply eating almonds can improve your health

The experts all agree, almonds are a huge health benefit.  They are full of good nutrients like fiber, protein and monosaturated fats, magnesium and vitamin E.  Good news for our health and particularly for heart health.   They are as easy to add to your diet as it is to obtain some Casino Coupon codes for online fun! You can include almonds in a salad, ground them into an almond butter spread or eat a handful as a midafternoon snack.

Because almonds are a good source of protein and fiber it makes them especially good for those following a vegan or vegetarian diet as well as for others. According to a report published by the American Journal of Lifestyle Medicine, 95 percent of Americans don’t include enough fiber in their diet.

There are many varieties of almonds from which to choose but from a nutritional perspective the important factor is how they are treated and flavored.  You can find them roasted and salted or candied on your supermarket shelf.  However, the raw, unsalted and unsweetened almonds are recommended in order to avoid adding extra sodium and sugar to your diet.

Almonds are incredibly versatile and healthy.  You can drink it as milk or bake with it as a flour or just eat a handful as a snack.

Let’s deep-dive into some of the health benefits of consuming almonds.

Almonds are high in protein and fiber

Almonds are a great way to “fill you up” in-between meals. They are nutritious and satiating.   According to the US Department of Agriculture, an ounce of almonds has around 6 grams of protein and 4 grams of fiber, nutrients crucial for muscle growth. And, protein is important for maintaining a healthy body weight.  It is recommended (Cleveland Clinic) that you “allocate up to 35% of your daily calories to protein, citing nuts and nut butters as good sources.”

Almonds also contain another important nutrient – fiber. As already mentioned, large numbers of people do not consume enough fiber in their daily diet.  According to the Journal of Chiropractic Medicine, diets that include a lot of fiber have the ability to radically lower the risk of heart disease. Fiber is also good for regulating blood sugar, helps to maintain a good body weight and can lower your risk of colon cancer.

High levels of monounsaturated fats – helps to boost ‘good’ cholesterol levels.

Another huge benefit of almonds is that they are a great source of healthy fats – monounsaturated fats. According to Jenna Volpe, RDN, “monounsaturated fats in almonds (and other nuts) raise ‘good’ HDL cholesterol. Incorporating monounsaturated fatty acid-rich almonds in the diet or regularly replacing a refined-carbohydrate-rich snack with almonds may be enough to raise levels of high-density lipoprotein (HDL) cholesterol.” Obviously good for heart health.

A healthy diet should include healthy fats.  They help to maintain a healthy body both in terms of cells and energy levels.   However, too much fat is also not recommended, even good fats.  The Academy of Nutrition and Dietetics recommends that “20-30 percent of your totally daily calories come from healthy fats.”

Almonds contain many antioxidants

Almonds are a good source of vitamin E.  and Volpe recommends that consuming more of it has the effect of “making it very easy for almond lovers to meet their daily vitamin E quota.”

Vitamin E helps to fight off free radicals, molecules which are able to damage healthy cells.  Vitamin E also has the ability to boost the immune system and, according to Harvard T.H Chan School of Public Health, to keep the blood arteries clear and prevent blood clots.

Volpe says that “eating almonds regularly has been shown in multiple studies to effectively raise levels of vitamin E, which could translate to an increased likelihood of better immunity and reduced inflammation levels in the body.” This notion was supported by a study carried out in 2018 in the European Journal of Nutrition.

Almonds can help to reduce “bad’ cholesterol levels

High cholesterol is on the rise, which brings with it increased risk of heart problems and stroke.   Almonds are an excellent way of lowering cholesterol. RDN, Stacey Simon from Top Nutrition Coaching says “They contain monounsaturated fatty acids, which play a role in lowering ‘bad’ LDL cholesterol. Almonds can also increase HDL, or good cholesterol, levels.”  And this is why the Mayo Clinic recommends snacking on almonds as a way of improving cholesterol numbers.

Almonds contain anti-inflammatory properties

Research has found a link between almonds and better inflammatory biomarkers. According to Simon “Antioxidants like vitamin E found in almonds play a role in reducing chronic inflammation.  She goes on to say “Chronic inflammation can increase the risk of chronic health conditions like heart disease, cancer, Alzheimer’s disease and diabetes.  They also help reduce oxidative stress in our bodies, which results in reduced inflammation.”

Almonds being high in Magnesium may reduce blood pressure

The number of people affected by high blood pressure is huge and high blood pressure can lead to serious health issues.  High blood pressure can go unnoticed for a long time and can be causing serious problems without the person really being aware of them.   Simon says “Almonds are a good source of magnesium …they can help to lower blood pressure. Magnesium deficiency can also cause elevated blood pressure, so eating magnesium-rich foods like almonds can help to correct this.”

Almonds good source of Prebiotics

Almonds are good for a healthy gut.  Volpe says “A healthy gut microbiome supports a healthy immune system and weight management, and prebiotics and probiotics help the balance of beneficial microorganisms flourish, according to the Mayo Clinic Health System.”   She goes on to say “Almonds, most notably their skins, are a natural food source of prebiotics, which feed and support the healthy growth of probiotics in the gut.”

Almonds are also recommended as a low-FODMAP source of prebiotics. People who suffer with digestive conditions will benefit from them. Volpe says “FODMAPs are among the highest food sources of prebiotics, which makes it difficult for people with IBS or SIBO to consume prebiotic foods without getting an adverse reaction or flare…Almonds make a wonderful staple for people who don’t tolerate high-FODMAP foods well but are looking to improve or optimize their gut microbiome.”