Dietitians frequently endorse almonds as part of a healthy and balanced diet since they have been linked to several health benefits. In addition, almonds are the most popular nuts in the United States and are great for any diet you're on.
Almond's benefits are wide-ranging, which is rare for a nut that tastes so great. In recent years, they have become even more popular for their versatility and health benefits, making them a favourite for dieters.
The demand for almonds in the United States has surged since the wide adoption of high protein diets. In 2021, Americans consumed an average of 2.46 pounds (1116 grams) of almonds per person, a 35 per cent increase from 2016.
Interesting Facts About Almonds
The almond tree is one of the world's most famous tree nuts because it is high in lipids, antioxidants, vitamins, and minerals. Most people love almonds for their great taste and numerous uses, but what are the health benefits of almonds?
Whether you're enjoying an ice cream with almond toppings or a glass of almond milk, you name it; this nut will satisfy your craving while also assisting in a balanced diet. Now the question is, how can such a small nut have such a significant impact on your health? This is because almond seeds contain antioxidants, proteins, healthy fats, and minerals that are beneficial to the body.
Almond Nutrition Facts: How Many Calories Are in a Serving?
A 1-ounce serving, or 23 almonds, contains:
164 calories
6g protein, 14g fat
1g Saturated fat
6g carbohydrate
1 gram of sugar
4g fibre
Sodium: 0.00mg
Almonds first appeared on the Mediterranean shores and spread northward and south into Europe and Northern Africa. The history of almond cultivation is fascinating. Although the nut was probably foraged by our ancestors, it was domesticated and widely consumed as early as 4000 BC. Today, the popularity of almonds is primarily due to their nutritional benefits.
Aside from being an essential nut, almonds are also mentioned in Greek mythology and the Bible. In the Bible, the rod of Aaron blossomed and bore an apricot and produced an almond. In ancient Rome, almonds were considered a fertility charm and a popular gift for newlyweds.
The popularity of almonds has increased dramatically over the last decade, and today the global almond market has grown by 30%. This growth demonstrates the high demand for almonds worldwide.
Did you know?
The United States, particularly California, produces 80% of the world's almonds, followed by Australia (7%), the European Union (5%), and Iran, Turkey, and Tunisia (all 1 percent).
Here are Our Top 9 Benefits of Almond For a Healthy Lifestyle
Almonds are beneficial to your health for the below reasons:
1. They improve blood cholesterol.
Low-density lipoprotein cholesterol (LDL-C) levels that are high can raise the risk of getting heart disease. Consuming specific types of lipids contained in almonds can lower LDL-C and reduce the risk of heart disease.
2. Almonds help to decrease blood pressure.
High blood pressure (HBP) is one of the main risk factors for heart disease. However, it is also one of those health risks managed with a good diet. Exercise, diet, and stress management are practical approaches to lowering your blood pressure. While weight loss alone isn't enough to make a difference, some foods have natural blood pressure-lowering characteristics.
3. Almonds include a lot of vitamins and minerals.
Almonds are high in soluble fat and vitamins, including vitamin E. One serving of almonds provides 50% of the daily requirement for vitamin E.
They are also high in magnesium, which may help reduce insulin resistance. For example, a serving of almonds (about one ounce) supplies 25% of an individual's daily magnesium intake. If you didn't already know, whole grain foods are abundant in magnesium.
4. Almonds contain ample fibre.
Fibre is necessary for the microbiome, feeling full, and general health. Almonds have a high fibre content which accounts for about 12-15% of the caloric content of almonds, so you receive a good amount when you eat them as a snack.
Almonds, however, should not be your primary source of fibre because they are a high-calorie snack.
5. Almonds are great for the heart.
Eating almonds with other nuts is good for your heart and contributes to a healthy lifestyle. According to a 2014 study, researchers discovered that people who ate almonds had more antioxidants in their bloodstream, which assisted in lowering blood pressure and improving blood flow to various parts of the body.
Furthermore, the study revealed that Mediterranean diets that included a lot of nuts in their foods had more health benefits.
6. You can use almonds to manage blood sugar.
Consuming almonds are known to regulate and stabilize blood sugar. This is due to the magnesium content of almonds, so it is recommended that you consume a handful of almonds every day. Almonds also play a critical role in the stabilization of type 2 diabetes. When a person with diabetes consumes almonds, they acquire insulin resistance, which is beneficial due to the magnesium concentration in the nuts.
7. Almonds are famous in many weight loss diets.
Almonds are high in proteins and fibre, which helps curb your appetite and keep you full for longer. This also helps lower the number of calories consumed daily.
8. Almonds are high in antioxidants.
Almonds are high in antioxidants, which helps lower your stress levels. Stress causes molecular damage, which results in inflammation, cancer, and ageing. Almonds contain antioxidants that are beneficial to your skin. Consuming 84 grams of almonds each day can boost your body's antioxidant levels, protecting you from ageing and various other disorders.
Conclusion
While almonds are good for your health, they have certain downsides if consumed in excess. For example, some people may develop allergies due to eating too many almonds. Below are some of the dangers connected with consuming too many almonds.
● Nausea
● Vomiting
● Swallowing Difficulties
● Diarrhoea
● Severe itching and shortness of breath
You undoubtedly knew almonds were healthy, but you may not have realized how beneficial they were. So whether you eat almond butter on toast, nibble on almonds, or sprinkle it over your salad, regularly adding almonds to your diet is a brilliant idea.
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