There are countless health benefits of almonds. Eating them regularly is an excellent way to add more essential vitamins and minerals into your diet, particularly if you don’t consume much fruit or nuts in general. Almonds contain numerous essential vitamins and minerals as well as healthy fats, protein and other vital nutrients; thus making almonds an excellent addition to a nutritious lifestyle plan. In this article we’ll look at all these advantages as well as their nutrition facts and potential uses.
Here Are Health Benefits Of Almonds
1) Vitamin E
Vitamin E is a crucial nutrient with multiple health advantages. As a powerful antioxidant, it may reduce your risk of certain diseases while supporting overall wellness; its presence can improve skin, cognitive health and immune system functioning. Almonds provide one source of this nutrient: just 23 almonds provide 44% of your daily requirement of Vitamin E!
Vitamin E can be found in nuts, seeds, vegetables, oils and grains. Women who are pregnant or breastfeeding benefit greatly from taking in extra Vitamin E; children on certain antidepressant medication also require more Vitamin E for optimal wellbeing.
Magnesium is an indispensable mineral to your health. It plays an integral part in helping regulate many processes in your body, such as immunity, blood pressure and glucose levels. Most people should consume between 400 and 420 mg daily of magnesium for optimal results.
Magnesium can be found in almonds, as well as other nuts, seeds and whole grains. A single-ounce serving (about 23 almonds) provides 20% of your daily magnesium needs – plus you’ll find other forms of magnesium like nuts, seeds beans and whole grains too! Magnesium also plays an essential role during gestation (especially during its final three months) and breastfeeding – giving pregnant mothers and breastfeeding women additional support!
Protein is an essential macronutrient your body requires for many functions, from building and repairing muscles and tissues to helping regulate hormone levels. Healthy adults should consume 10–35% of their daily calories from protein sources – or 50 grams in an average diet of 2,000 Calories! Almonds make an ideal protein-rich snack or quick healthy meal!
Almonds offer 8 percent of your daily value of protein in one ounce serving (about 23 almonds). Other sources of protein can also provide this percentage, such as nuts, seeds, legumes, soy products and dairy products. If pregnant or breastfeeding women need additional protein in their diet (generally 27 grams daily for pregnant women and 29 for breastfeeding mothers); several servings of almonds would easily satisfy this need.
Fiber is a necessary nutrient that aids digestive health while also lowering risk of cardiovascular disease and certain cancers. According to research, eating 23 or more grams daily of fiber has been found to decrease heart disease risk by up to 30%; adults should consume between 28-38 grams each day; one ounce serving of almonds provides about 23 almonds (4% of your daily value of fiber) but you can find similar sources like whole grains, fruits, and vegetables as well.
5) Healthy Fats
Though many of us associate fats with being unhealthy, not always is that true. Healthy fats like those found in almonds may actually provide health benefits. A diet including certain amounts of healthy fats (e.g. 23 almonds in one ounce serving) provides 14% of your daily value of these essential dietary elements – you’ll also find these components in other nuts, seeds, avocados and fish products.
6) Almond Nutrition Facts
One serving (about 23 almonds) provides 161 Calories, Fiber: 4.0 Grams, Protein: 6.0 grams and Fats: 14 Grams. Potassium contains 85.0 milligrams while manganese levels vary (0.2 milligrams for Vitamin E: 9.0 Milligrams; Zinc is at 0.33, Copper at 0.13, Vitamin B6 is 0.2), making almonds an excellent addition to daily nutrition regimens and widely accessible – these facts make almonds an exceptional food option that’s readily available and affordable.
7) May Help Lower Risk Of Heart Disease
Heart disease is one of the leading causes of death worldwide, but with just a few diet changes you can significantly lower your risk. Eating almonds regularly may help to lower this risk – 1 ounce (23 almonds) provides 12 percent of daily potassium needs!
Almonds provide 2% of your daily value of copper, helping maintain normal blood pressure levels. Plus, almonds contain many healthful fats which can lower cholesterol levels and thus decrease your risk of heart disease – eating almonds regularly may be one way to reach your heart health goals!
8) May Help Increase Bone Density
One effective way to stave off osteoporosis later in life is increasing bone density early. Eating almonds regularly can help increase your bone density as you age; its loss increases your risk for osteoporosis. A single serving (23 almonds) provides 10% of daily magnesium requirements necessary for bone health promotion.
Other 6 Health Benefits Of Eating Almonds
Almonds are nutritious, delectable nuts that provide many health advantages when consumed regularly, including strengthening immune systems, strengthening bones, lowering cholesterol, decreasing risk of heart disease, increasing protein intake and keeping you full for longer. Almonds make an ideal addition to a daily diet.
Almonds are packed with numerous vitamins and minerals, yet contain very low amounts of fat and no cholesterol. Plus, they’re naturally gluten-free and vegan-friendly making them suitable for most people and budgets alike! Plus they’re widely available – affordable.
Almonds can provide your diet with essential vitamins and minerals. Incorporating almonds as part of a healthy lifestyle plan is also highly recommended due to the many health benefits they bring such as fats, proteins and nutrients they contain.