Almonds are one of the most popular nuts in the world, and for good reason! Not only are they delicious in their natural form, but almonds are also an excellent source of Vitamin E and other nutrients that your body needs to stay healthy.
1) Almonds are rich in vitamin E
Almonds are a great source of vitamin E, which acts as an antioxidant in your body. Antioxidants neutralize free radicals and prevent cell damage, meaning that eating foods rich in vitamin E can reduce your risk for certain cancers. Research suggests that consuming just one ounce of nuts daily could cut your risk for developing prostate cancer by 40 percent! Other research has shown that women who eat more than four ounces (the equivalent to about one handful) of nuts each week have a reduced risk for breast cancer. The fat content in almonds is what helps them perform these magical antioxidant tricks; some studies suggest that monounsaturated fats may be beneficial to heart health and can even reduce bad cholesterol levels. So go ahead—treat yourself!
2) Almonds are high in fiber
Almonds are high in fiber, which helps with digestion and may lower cholesterol. In a 2013 meta-analysis published in The American Journal of Clinical Nutrition, researchers concluded that for every 10 grams of fiber a person increased their daily intake by about 5% to 10%. Notably, all grains—not just whole grains—were linked to reductions in heart disease risk, says Angela Ginnold, R.D., spokesperson for both The Academy of Nutrition and Dietetics and The International Association of Culinary Professionals. If you’re looking to improve your cholesterol levels, consider replacing some saturated fats with plant-based monounsaturated fats like those found in nuts (namely almonds) and olive oil.
3) Almonds can help control cholesterol
Almonds contain monounsaturated fats, which can help to lower cholesterol levels. In fact, a 2010 study found that people who regularly eat almonds (and other nuts) may lower their risk of cardiovascular disease and heart attack. You'll also get plenty of magnesium from almonds—80% in just one ounce! Magnesium may help control your blood pressure. That same study found that those who ate nuts frequently were less likely to develop hypertension than those who didn't. Almonds are packed with protein: If you're looking for a high-protein snack, reach for some almonds! One ounce provides about 6 grams of protein and are full of B vitamins as well!
4) Protein content is high in almonds
Almonds are a rich source of protein, containing 6 grams per ounce. Eating more protein can help you feel fuller and more satisfied with your meals. If you’re trying to lose weight, choosing foods that contain high-quality protein is important because it can help to stabilize blood sugar levels—keeping your energy steady throughout the day. Almonds are also high in fiber: Fiber helps promote regular bowel movements and may lower cholesterol levels, which may reduce your risk for heart disease and stroke. Consuming adequate amounts of fiber also helps manage body weight by making you feel full and reducing total caloric intake from other foods.
5) Almonds contain polyphenols
Almonds are an excellent source of polyphenols, a type of antioxidant that has been shown to reduce oxidative stress and help repair damage from free radicals. Polyphenols can reduce inflammation, which is one of your body’s natural responses to stress and injury; excess inflammation causes chronic diseases such as cancer and heart disease. Eating almonds on a regular basis may reduce your risk for these serious health conditions by improving antioxidant levels in your body. Almonds also contain phytosterols (another antioxidant) which have also been shown to have numerous health benefits. According to Michigan State University Extension , phytosterols may lower cholesterol levels, helping you avoid heart disease.
Almonds are a great way to get important nutrients like vitamin E, magnesium, and calcium into your diet. Nuts have been shown to be heart healthy and a great source of protein. Most people don’t realize that almonds are actually one of the easiest nuts to incorporate into your diet because they’re so convenient. Almonds can be eaten on their own as a snack or sliced up in oatmeal or yogurt; they can also be ground up into almond butter or added to baked goods. Eating just a few nuts each day is an easy way to ensure you’re getting all of these benefits!
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