In this article, we will discuss the nutritional composition and health benefits of the almond. Before we discuss the health benefits and nutritional value of almonds, let’s look at the general description of the almond. Almond is among the most popular tree nuts, native to Mediterranean geography. Almond has a significant amount of vitamins, minerals, proteins and fibres in it. This nutritional composition of almonds makes it a health-friendly snack.
Nutritional Constituents of Almond
As said above, almond is stuffed with proteins, fibres, vitamins, minerals, and health-friendly fats. 1 ounce (28 grams) of almonds contain about 160 calories. A detailed description of the nutritional Constituents of almonds is in the following section.
1) Proteins
The concentration of proteins is relatively high in the almond. 1-ounce or 28 grams (A handful ) of almonds contain about 6 grams of proteins. These proteins can significantly contribute to the daily protein requirement of the body. These proteins can be used in the metabolism and building of tissues in the body.
2) Carbohydrates
The carbohydrate content of the almond includes fibres and sugars. However, the amount of fibres is relatively high in almonds as compared to the digestible sugars. 28 grams serving of almond contains 3.5 grams of the fibres.
This amount of the fibres can fulfil 10_15 per cent of the daily fibre requirement of the body. The presence of more fibre and fewer sugars makes almonds health beneficial snack.
3) Fats
The fat content of the almond is relatively high, but it contains the fats that are good for health. A handful of 28 grams of almonds contains about 14_15 grams of fats.
Most of the fat content of almonds is monounsaturated, which is about 9 grams. There are some polyunsaturated fatty acids in the almond as well. The amount of saturated fatty acids is meagre in almonds.
4) Vitamins
Vitamins are necessary for the normal functioning of the body. Almond contains small quantities of all essential vitamins. Still, they are not enough to significantly contribute to the daily requirement of all those vitamins. However, the amount of vitamin E is very high in the almond. A 28 gram serving of almonds contains vitamin E that can fulfil 40 per cent of the daily requirement of vitamin E. Vitamin E is known for its antioxidant property. It has many benefits and health-promoting effects on the body.
5) Minerals
Like vitamins, minerals are also required in small quantities for the metabolism and functioning of the body. Almond contains some quantity of all the minerals like copper and phosphorus. Two minerals that have an exceptionally high concentration in the almond include manganese and magnesium. 1 ounce of the almonds can provide manganese and magnesium to fulfil 30 per cent of the daily requirements of these two minerals.
Health Benefits of Almond
Almond has a balanced nutritional composition, making it one of the most popular nuts with many health benefits. The most prominent things about the health benefits of almonds include better control of blood sugar, improved brain function, and improved gastrointestinal system functioning. A detailed discussion of all the health benefits of almonds is in the following section.
1) Assistance in control of Blood Sugar Level
It is hard to choose foods for patients with diabetes. Such patients need a diet that fulfils all their nutritional needs without significantly affecting their blood glucose levels. Almonds have a meagre amount of sugars. At the same time, they contain a significant amount of proteins, fibres, vitamins, and unsaturated fatty acids. This nutritional composition of the almonds makes them a perfect choice for patients with diabetes mellitus.
Some researches indicate that magnesium has a role in the control of blood glucose level. Patients with type 2 diabetes often have a deficiency of magnesium which further disturbs the management of blood sugar levels. Almonds have a higher concentration of magnesium in them. This higher amount of magnesium in the almond can further help control blood glucose levels in diabetes mellitus.
2) Lowering of Cholesterol Levels
A high amount of LDL cholesterol (bad cholesterol) in the body increases cardiovascular diseases such as atherosclerosis and heart failure. Almond is among the diets that have a higher concentration of unsaturated fatty acids. Almond and other such diets lower the level of LDL cholesterol while increasing HDL cholesterol ( good cholesterol).
A 16 week controlled study was carried out on 65 prediabetics to evaluate the effect of almonds on blood cholesterol levels. It was found that regular intake of almonds lowers the level of LDL cholesterol by 12_13 mg/dl. Another research study revealed that intake of 1.5 ounces of almonds daily reduces the LDL cholesterol by 5_6 mg/dl. It was found that almonds also reduce belly fat in addition to lowering LDL cholesterol levels.
3) Effect on Blood Pressure
High blood pressure is the main drive for many cardiovascular diseases such as heart attack. High blood pressure can also lead to stroke and kidney failure. A deficiency of magnesium has a strong link with high blood pressure, especially in obese people. The presence of a higher amount of magnesium in almonds can benefit patients with hypertension. The antihypertensive effect of almonds due to their high magnesium content has been practically proven through research studies.
4) Better Functioning of Gastrointestinal System
As said above, almonds have a higher concentration of fibres. This high fibre content of the almonds makes them particularly beneficial for digestion and the overall functioning of the gastrointestinal tract. The fibres present in the almond facilitate the movement of food through the gastrointestinal tract and prevent constipation.
Additionally, the intake of almonds also promotes the growth of normal flora of the gastrointestinal tract. The normal flora (bacteria) of the gastrointestinal system helps in healthy digestion. The growth of beneficial bacteria in the gastrointestinal system also prevents harmful bacteria from causing gastrointestinal diseases.
5) Skin Moisturization
The lotion or cream that contains oil extracted from almonds can remedy dry, flaky skin. Almonds contain unsaturated fatty acids that help in keeping skin fresh, smooth, and healthy.
The presence of vitamin A and antioxidant vitamin E also makes almonds beneficial for skin health. The antioxidant property of vitamin A prevents the free radical-mediated damage of the subcutaneous tissue. This reduced damage of the subcutaneous tissue makes the skin look more young and healthy. Some researches also show that almonds can increase the synthesis of collagen. Collagen is the main protein that is necessary for skin integrity.
6) Protection against Heart Disease
A regular intake of almonds significantly reduces the risk of heart disease. Almonds lower the amount of LDL cholesterol levels in the body. They also keep the blood pressure under control. Better control of LDL cholesterol and blood pressure subsequently protects from heart disease. Additionally, the higher amount of vitamin E in the almonds protects the heart against any oxidative damage.
7) Reduced Cravings
The specific nutritional composition of almonds reduces food craving. Almonds have a low amount of sugar and a higher amount of fibres and proteins. The higher fibre and protein content of almonds gives a sense of fullness. The appetite-reducing property of the almonds has been practically demonstrated through research studies.
Reduced craving for foods, especially sugar-rich foods, reduces calorie intake. A reduced food craving and calorie intake can help in weight loss.
8) Faster Wound Healing
A regular intake of almonds can help in wound healing. Some research indicates that topical application of lotion or cream containing almond oil can also fasten wound healing. Vitamin E present in the almonds prevents further oxidative tissue damage at the wound site. Additionally, the higher protein content of the almond helps in wound healing. During wound healing, there is a need for higher amounts of proteins for tissue regeneration. Taking 2 ounces of almonds regularly can provide a significant amount of proteins that can be utilized for tissue regeneration.
9) Help in Weight Loss
Almonds are a perfect snack choice for people who want to lose weight. Almonds have a meagre amount of sugar which makes them particularly beneficial for weight loss. Additionally, some researches indicate that almonds have a metabolism-boosting effect. Increased metabolism leads to extra burning of calories that would otherwise lead to obesity. Almonds can also help in reducing the appetite, which limits calorie intake. A reduced calorie intake subsequently helps in weight loss.
The Takeaway Message:
Almonds are among the most popular nuts with plenty of health benefits. The specific nutritional composition of the almonds makes them beneficial for health. Almonds have a meagre amount of sugars, but they are filled with Proteins, fibres and healthy fatty acids. Almonds also have a significant amount of vitamins and minerals.
The health benefits of almonds include better sugar control in patients with diabetes, a lower blood cholesterol level, and reduced blood. Intake of almonds also reduces the oxidative damage of all the body tissues, including the heart, skin and other vital organs. The low sugar content and higher protein and fibre content of the almonds can also help in reducing the appetite. Almonds are a perfect snack for people who want to lose weight. The presence of vitamin E and proteins in almonds can also help in wound healing.
References:
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