Almonds are rich in protein, vitamins, and fiber, so you can eat them every day. Eating regularly is thought to reduce the risk of health problems such as cancer, heart disease, obesity, and type 2 diabetes.
They also contain a lot of fat, but they are actually healthy monounsaturated fatty acids that can actually protect your heart. Still, almonds contain calories, so it’s best to eat them in moderation.
Believe it or not, there are only four almonds a day that doesn’t help your health, but that’s true! One ounce of almonds can provide 6 grams of protein, 3.5 grams of fiber, and 9 grams of monounsaturated fat. Almonds are also high in vitamin E, manganese, and magnesium. The content of copper, calcium, riboflavin, iron, zinc, and phosphorus is low but high.
How do these benefits affect your body? Eating at least 4 almonds a day, these 7 important benefits will surprise you
Healthier cholesterol levels
Almonds are very helpful in reducing bad low-density lipoprotein cholesterol and increasing good high-density lipoprotein cholesterol. This is important because high cholesterol is at risk for various health complications such as heart attack, stroke, and peripheral arterial disease.
Replacing almonds with unhealthy snacks (such as French fries and candies) can reduce cholesterol by up to 10%. Benefits are related to the vitamin E content of nut-like meats and flavonoids in paper almond shells. Together, they prevent plaque from accumulating. And it can block the arteries.
Stronger and shiny hair
The unique location of almonds can provide you with almost all the vitamins and minerals you need to improve your hair condition. To stimulate growth, almonds contain magnesium and zinc. Vitamin E has antioxidant properties that reduce oxidative stress and strengthen hair. Ultimately, B vitamins can thicken the strands and give them a natural sheen.
By the way, applying almond oil to the scalp can prevent dandruff and directly soften and nourish the hair. Almond oil has been used as a hair and skin cosmetology product since ancient Egyptians and is taken into account as one among the last word luxury products.
Reduce the risk of heart disease
Almonds are a great snack for the heart as they contain many ingredients. First, unsaturated fats help control high cholesterol levels. However, fiber, vitamin E, omega-3 fatty acids, and plant sterols also have a positive effect on heart health.
Almonds are also an important source of L-arginine. Since L-arginine has been shown to soften the arterial wall, it is unlikely that blood clots will form and can block blood flow and cause cardiac arrest. To get all these heart health benefits, you also need to eat fruit peels.
Almonds are rich in manganese and vitamin E, so we all want to prevent premature aging. Manganese is a protein that helps collagen production.
Collagen is the connective tissue of the skin that keeps collagen firm and smooth. Vitamin E absorbs UV rays in the sun, reducing the appearance of black spots and wrinkles, thereby protecting the skin from damage. It can also reduce skin inflammation and eliminate redness.
Almond shells are an excellent source of prebiotics and can promote the growth and reproduction of beneficial bacteria in the gut. Gut flora is involved in the metabolism of nutrients in foods and medicines. It can also prevent intestinal infections and supplement vitamin K, which is important for the production of coagulation proteins.
Prebiotics can nourish these important gut flora, but more recent studies have shown that regular intake of prebiotic foods improves immune system function, cancer, and heart. It has been shown to reduce the risk of disease and rheumatoid arthritis.
Easy to lose weight
Almonds are rich in fat and calories, but they actually help you lose weight. Studies have shown that eating almonds makes you full between meals and makes you more likely to resist unhealthy cravings. People who eat almonds daily usually consume fewer carbohydrates during the day.
The mean weight and body mass index (BMI) of participants in the almond and diet study decreased by 18% compared to only 11% in the almond-free group. The almond group’s waist circumference also decreased by 14%, while the non-almond diet’s waist circumference also decreased by only 9%.
Improve brain activity
Studies show that a vitamin E-rich diet helps prevent age-related declines in cognitive function, retains memory, and improves daily attention. The magnesium contained in almonds can strengthen the nerves in the brain.
This protein helps repair brain cells, thereby improving cognitive function. Keeping your brain healthy throughout your life helps fight Alzheimer’s disease, and eating almonds may be an important part of it.
We recommend four almonds a day as a basic intake, but if you really like it, you don’t have to stop there.
The recommended daily limit is 1 ounce or about 23 nuts. Eating an entire ounce gives you about 163 calories and 14 grams of fat. As long as you include calories in your daily diet, that doesn’t matter. Keep in mind that not only is the whole almond important, but products such as almond flour and almond milk are also important.
After all, you’ll find that eating at least four almonds a day is an easy and tasty way to reach many health goals.
Whether you would like to reduce, improve skin or hair quality, or reduce the danger of some dangerous illnesses, almonds are the solution. Put them in a salad, stir, or put them directly in your mouth. No matter how you get the almonds, this is a great day!