The almond effect: How these nuts can improve your health
Almonds are packed with nutrients that are good for the body. They are rich in protein, fibre, healthy fats, magnesium and vitamin E. They can help with a number of different conditions, including high blood pressure, diabetes, heart disease and obesity. Almonds also contain a good amount of iron and copper, which can help prevent anaemia. They are also a good source of l-carnitine, which is believed to help boost memory.
The dietary fibre in almonds can make you feel full, reducing your appetite and helping you to lose weight. It can also help keep your digestive system healthy, preventing constipation and irritable bowel syndrome. Almonds can reduce high cholesterol levels. One study found that people who ate almonds as a replacement for muffins that contained the same amount of calories lowered their LDL-cholesterol and total cholesterol more than those who did not eat almonds. Almonds also have a lower glycemic index than most other nuts, so they are an excellent snack option for people with diabetes.
A handful of almonds will give you a quick energy boost and can help reduce hunger and cravings. They can also help with blood sugar regulation and insulin sensitivity, so you can avoid spikes and dips. Almonds are also a source of some fat-soluble vitamins, including vitamin E, which can act as an antioxidant and protect against heart disease.
Almonds are an excellent source of plant-based protein, and have more protein than most other nuts. They also contain a lot of magnesium, which is important for bone strength and muscle function. Magnesium also helps to regulate blood pressure, which can decrease the risk of high blood cholesterol levels and heart disease.
Despite being high in fat, the good fats in almonds are mostly monounsaturated and can help lower bad cholesterol. They are also a good source of fibre, which can reduce blood pressure and help you to lose weight.
Eating almonds can also help to prevent gallstones, as they can help the liver and gallbladder to process glucose. One study published in the American Journal of Epidemiology found that frequent nut eaters were 25% less likely to need a cholecystectomy (the removal of the gallbladder), compared with those who did not eat nuts regularly.
Although almonds are a good source of many nutrients, it is important to not over-consume them because they can be high in fat and calories. Too many almonds can cause an allergic reaction in some people, which can lead to rashes and inflammation.
If you are planning on eating more almonds, make sure that you stick to the recommended serving size of around 20 almonds per day. You should not eat more than this, as over-consumption of any food can be harmful to your health.