What are the benefi s of almonds?
1. Slows down aging and reduces the risk of serious diseases
This effect is achieved due to the high content of antioxidants. Antioxidants are substances that fight free radicals that damage molecules in organs and tissues (this process is called oxidative stress). Modern medicine believes that it is free radicals that provoke accelerated aging, the development of internal chronic inflammation and dangerous diseases such as cancer, brain dysfunction, and cardiovascular disorders. How many almonds you need to eat to get the optimal amount of antioxidants has not yet been determined. There are only isolated studies. For example, in one study of 60 men who smoked, researchers found that about 80 grams of almonds per day reduced oxidative stress by 23–34%.
2. Almonds keep skin smooth and firm
Almonds are one of the best sources of the “vitamin of youth” tocopherol (aka vitamin E). Just 28 grams of the nut provides 37% of the recommended daily intake of this substance.
Vitamin E is simply irreplaceable for the skin. It helps it resist environmental influences and prevents early wrinkles.
Separately, it is worth noting manganese: the same 28 grams of nut contains up to 32% of the recommended daily intake. And this element plays a key role in the production of collagen, the main building protein of the skin.
3. It Helps Control Blood Sugar Levels
Magnesium is responsible for this bonus, which is also sufficient in almonds. 50 grams of the nut provides approximately half the daily value of this mineral.
Magnesium is involved in more than 300 processes in the body. This includes maintaining healthy blood sugar levels.
Statistics show that up to 38% of people with type 2 diabetes suffer from magnesium deficiency. Taking magnesium supplements helps them lower blood glucose levels and increase insulin sensitivity. Almonds can easily fulfill the role of dietary supplements.
4. Reduces blood pressure
Doctors associate a lack of magnesium with the development of hypertension. If you take additional magnesium - at least in the form of nuts - it can lower your blood pressure.
5. Almonds reduce bad cholesterol levels
There are different types of cholesterol: “bad” (composed of low-density lipoproteins - LDL) and “good” (composed of high-density lipoproteins - HDL). If “good” is necessary, then “bad” is downright dangerous: it seriously increases the risk of cardiovascular problems. LDL is said to be high when its concentration in the blood exceeds 190 mg/dL. Almonds can reduce risks. A 16-week study of 65 people with prediabetes found that eating 50 grams of nuts daily reduced bad cholesterol levels by an average of 12.4 mg/dL. Other experience confirms these data. Those who ate about 40 grams of almonds each day saw their LDL decrease by 5.3 mg/dL. They also lost deposits in the abdominal area - the most dangerous type of fat, visceral.
6. Helps control weight
Everyone knows that nuts are high in calories, and this is true. 28 grams of almonds, which is only 14-15 kernels, contain more than 160 kcal. But these calories are not associated with weight gain.
It comes down to two factors. Firstly, part of the fat contained in almonds is not absorbed: digestive enzymes do not act on it. Secondly, the nut contains a lot of fiber: once it enters the stomach, it swells and creates a feeling of fullness that lasts for a long time. A handful of almonds, that is, a not too significant 160 calories, can really fill you up. This reduces the risk of overeating.
7. It makes hair stronger and shinier.
Almonds contain vitamins, minerals and trace elements necessary to improve hair condition. For example, the same vitamin E makes hair thicker, accelerates its growth and even helps with various types of baldness.
8. Almonds strengthen memory and improve brain health
The nut contains a lot of essential omega-3 fatty acids, in particular alpha-linolenic acid. In combination with antioxidants, omega-3 takes care of brain health: improves memory, normalizes cognitive functions, and protects against the development of various disorders, such as depression.
