Health Benefits of Almond By

Allah Dad Khan

Almonds

• Almonds are packed with vitamins, minerals, protein and fiber, and are associated with a number of health benefits. Just a handful of almonds, approximately one ounce, contains one-eighth of our necessary daily protein. Almonds may be eaten on their own, raw or toasted. They are also the ingredients of several different dishes. Almonds are available sliced, flaked, slivered, as a flour, oil, butter, or as almond milk.

• The health benefits of almonds have been documented for centuries and modern research is backing up many of the claims - there any many goods reasons why you might want to consider including them in your diet.

Almonds Deliver a Massive Amount of Nutrients

• The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree.

• Almonds are native to the Middle East, but the United States is now the world’s largest producer.

• The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.

• They are sold either raw (often referred to as “natural”) or roasted.

• A 1 ounce (28 grams, or small handful) serving of almonds contains (1):

• Fiber: 3.5 grams.• Protein: 6 grams.• Fat: 14 grams (9 of which are

monounsaturated).• Vitamin E: 37% of the RDA.• Manganese: 32% of the RDA.• Magnesium: 20% of the RDA.• They also contain a decent

amount of copper, vitamin B2 (riboflavin) and phosphorus.

Almonds are a fantastic source of antioxidants.

• Antioxidants help to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer .

Almonds Are High in Vitamin E,

• Almonds Are High in Vitamin E, Which Protects Your Cell Membranes From Damage

• Vitamin E is the name for a group of fat soluble antioxidants.

• These antioxidants tend to build up in cell membranes in the body, protecting the cells from oxidative damage.

Almonds Can Lower Cholesterol Levels

• Having high levels of LDL lipoproteins (the “bad” cholesterol) in the blood is a well-known risk factor for heart disease.

• What you eat can have major effects on LDL levels, and some studies have shown almonds to be effective.

• A 16-week study in 65 pre-diabetic subjects found that a diet with 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL

Almonds Prevent Harmful Oxidation of LDL Cholesterol

• • Almonds do more than just

lower LDL levels in the blood.• They also protect the LDL

from oxidation, which is a crucial step in the heart disease process.

• The skin of almonds is rich in polyphenol antioxidants, which have been shown to prevent oxidation of cholesterol in test tubes and animal studies

Almonds Are Incredibly Effective For Weight Loss

• Nuts contain several nutrients that are hard for the body to break down and digest.

• About 10-15% of the calories in nuts aren’t absorbed, and there is some evidence that eating nuts can boost metabolism slightly (38).

• Combined with the hunger-fighting properties, it makes sense that nuts are a great addition to an effective weight loss diet

Healthier Skin

• Many people use sweet almond oil as a skin treatment and it does indeed do wonders for your skin tone. Importantly though, healthy skin benefits most from good nutrition on the inside. A handful of almonds is a great food source of natural vitamin E for better skin.

• Vitamin E assists in protecting the connective elastin and collagen fibers within your skin cells that maintain its youthful firmness. The more collagen and elastin break down in your skin, the more at risk you are of developing fine lines and wrinkles on your face.

• With their high levels of protective vitamin E, as well as beneficial monounsaturated fats to maintain moisture balance, eating almonds regularly is a good step towards having healthier skin.

Strong Bones

• Almonds make a great snack because they are a good source of calcium, magnesium and phosphorus. These nutrients are essential for keeping your bones and teeth healthy and strong. Just 1 ounceof nuts contains 8 percent of your daily intake of potassium, 20 percent of the recommended daily intake of magnesium and 14 percent of the phosphorus you need. A deficiency of these nutrients can cause osteoporosis, while an adequate intake prevents this degenerative bone disease. Magnesium is especially important for bone health because it helps to regulate the levels of calcium and vitamin D.

It contributes to muscle strength and healing.

• Although almond milk only contains 1 gram of protein per serving, it contains plenty of B vitamins such as iron and riboflavin, both important for muscle growth and healing.

It keeps your digestion in check.

• Almond milk contains almost one gram of fiber per serving, which is important for healthy digestion.