Almond is a highly nutritious and versatile food, offering countless possibilities. With over 20 years of research, eating almonds has been proven to have a number of health benefits. It can be consumed in many ways, either as a quick snack, as an ingredient in gastronomic recipes, or even used in the production of flour and almond milk. Also, almonds are widely used in the beauty industry.
Including a handful of almonds in your daily diet brings many benefits to the body. One ounce serving of almonds contains 6 grams of plant protein, 4 grams of fiber, 13 grams of “good” unsaturated fats (only 1 gram of saturated fat), plus magnesium, vitamin E and more.
The Almond Board of California, an association representing almond producers in California, United States, invites people to explore the world of almonds and discover the benefits of this superfood. Here are some of the highlighted benefits:
Protection against free radicals
Almonds are rich in antioxidants, especially vitamin E. One serving of almonds contains 50% of the daily value of vitamin E, in the natural form of d-alpha tocopherol, which is more potent than the synthetic forms found in dietary supplements. This antioxidant vitamin helps protect cells from free radical damage resulting from pollution, ultraviolet rays from the sun, cigarette smoke, and other environmental and intrinsic factors.
Increased satiety and diabetes prevention
Almonds contain both soluble and insoluble fiber. Insoluble fiber adds bulk to the diet, helping food move through the digestive tract. Soluble fiber already helps reduce LDL (bad) cholesterol and control blood sugar levels, being beneficial in preventing diseases such as diabetes.
Studies show that including almonds in the diet of people with diabetes can improve certain risk factors while providing substantial flavor and nutrition. Both types of fiber are also helpful in weight maintenance by providing a prolonged feeling of fullness.
prevention of osteoporosis
Magnesium is an essential nutrient with multiple functions in the body, including the regulation of nerve and muscle function, the stability of blood sugar levels and blood pressure, and the production of protein, energy, bones and DNA. Almonds are an excellent source of magnesium and calcium, helping to prevent diseases such as osteoporosis.
Lean muscle mass gain
Protein plays a key role in many areas of the human body, including bones, muscles, cartilage, blood, enzymes, hormones, skin and nails. Each gram of almond contains about 6 grams of protein, providing the body with the necessary fuel to face the day and helping to maintain satiety between meals.
In addition, as a source of natural vegetable protein, almonds are naturally salt-free and low in sugar and saturated fat. Including almonds in a heart-healthy diet can help maintain healthy cholesterol levels. Its abundance of protein can also contribute to lean muscle mass gain.
skin health
Another benefit of almonds is their ability to promote skin health. The relationship between diet and skin health is a growing field in scientific research. Studies indicate that almonds can be a tasty addition to your skincare routine, as many of their essential nutrients are associated with skin health.
In addition to the antioxidant vitamin E, almonds are rich in zinc, which also contributes to healthy skin integrity, and B vitamins, which help maintain the skin. They are also a good source of copper, which plays a role in skin and hair pigmentation, and linoleic acid, an essential fatty acid that helps prevent dryness.
