The health benefits of almonds are extensive. Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer's and they are frequently used as a healthy solution for relief from constipation, respiratory disorders, coughs, heart disorders, anemia, impotency, and diabetes. It also helps in maintenance of healthy hair, skin care (psoriasis), and dental care.
Nutritional Facts about Raw Almonds
Nutrient Value
Vitamin A 0.34 IU
Vitamin B1 0.03 mgVitamin B2 0.3 mg
Vitamin B3 1.4 mg
Vitamin E 9 mg
Folate 11.39 mcg
Calcium 91.8 mg
Iron 1.6 mg
Manganese 0.09 mg
Magnesium 98.7 mg
Phosphorous 168.6 mg
Potassium 257.4 mg
Zinc 1.22 mg
Molybdenum 10.2 mg
Selenium 0.98 mg
Each raw almond consists of approximately 7 calories. Here's more on calories in almonds. Raw almonds are rich in dietary fibers and proteins which play a significant role in burning the extra calories. So, if you are trying to reduce your weight, make it a habit to add almonds to your daily diet. An ounce of almond contains the following nutrients.
Nutrient Percentage Functions
Protein 12% Proteins help in growth and repair of body organs
Carbohydrates 2% Carbohydrates help in growth and development of body tissues
Fats 23% Fat supplies essential fatty acids and stores energy
Dietary Fibers 12% Reducing the risk of heart diseases
Nutrition Facts about Dry Roasted Almonds
Dry roasted almonds consist of proteins, carbohydrates, vitamins, minerals and dietary fibers as well. The following contents listed below are calculated per 100 grams.
Protein Content - 22.09 grams
Carbs Content - 19.29 grams
Fat Content - 52.83 grams
Dietary Fiber - 11.8 grams
The nutritive value of roasted almonds (with salt) is 169 calories and without salt is 172 calories. Once almonds are roasted, the vitamin B content decreases otherwise the nutritive value remains the same as that of raw almonds.
Nutrition Facts about Sliced Almonds
An ounce of sliced almonds contain 133 calories. The calorie breakdown in sliced almonds is proteins -15%, carbohydrates -15%, and fats - 81.2%. Sliced almonds are mostly for garnishing desserts.
Types of Almonds
Both sweet and bitter almonds are readily available. Traditionally, sweet almonds are edible, while bitter almonds are used to make almond oil, a common oil that is used to add flavor to food. Almonds are usually eaten raw, but many people also add them as ingredients in salads, casseroles, and other dishes. Almond milk is also a delicious beverage, and an alternative to less nutritious cow’s milk.
You can eat almonds directly, preferably on an empty stomach to increase and speed up the absorption of their nutrients. You can soak them in water overnight so you can eat them the morning. Crushed almonds are also a wonderful garnish for a number of dishes.
Health Benefits of Almonds
Almonds are known to have great medicinal value, which, along with their good taste, is the main reason that so many people proactively add almonds to their diet. Some of the researched and verified benefits of almonds are given below.
Maintaining proper health of the brain
Almonds are a source of many nutrients which help in the development and health of the human brain. Almonds have been connected to a higher intellectual level and they have long been considered an essential food item for growing children. Almonds also contain two vital brain nutrients, riboflavin and L-carnitine, which have been shown to increase brain activity, resulting in new neural pathways and a decreased occurrence of Alzheimer’s disease. Studies have shown that almonds in the diet, as well as almond oil, is nutritive to the overall health and functioning of the nervous system.
Regulation of cholesterol
Almonds help in maintaining proper levels of cholesterol by increasing the level of high density lipoproteins (HDL)(good cholesterol) and decreasing the level of low density lipoproteins (LDL)(bad cholesterol). This helps in prevention of a majority of heart diseases.
Good for your heart
Almonds are high-fat food, but containing mono-unsaturated fats, which are health-promoting fats.The mono-unsaturated fats, protein and potassium contained in almonds are all instrumental in heart health. Vitamin E is an effective antioxidant and also help in prevention of heart diseases, while the presence of magnesium in almonds can help avoid heart attacks. Almonds help reduce the presence and impact of C-reactive proteins which causes artery-damaging inflammation. Almonds are also a great source of folic acid. Therefore, they help to reduce the level of homocysteine, which causes fatty plaque buildup in arteries. Furthermore, the flavonoids in the skin of almonds combines with Vitamin E to form a powerful shield against artery wall damage.
Immune System Strength
Almonds are great sources for alkali materials, and this is known to benefit the strength of the immune system, as well as increase the ability to stave off diseases and various health conditions. Along with almonds’ contribution to alkaline levels, it also has a high content of Vitamin E, which is a powerful antioxidant. It seeks out all the damaging free radicals in the body and eliminates them, because they actually promote chronic diseases and can be horribly hazardous to the body’s organ systems. Antioxidants like the Vitamin E found in almonds affect all major diseases, including cancer and heart disease. Research has actually shown that people who ingest high levels of Vitamin E are actually 30-40% less likely to contract heart disease.
Regulation of blood pressure
The potassium present in almonds helps to regulates blood pressure and indirectly helps in prevention of diseases caused due to high blood pressure, and almonds are very low in sodium, which helps to control fluctuating blood pressure. The other nutrients also keep the body balanced in terms of other essential needs, which can prevents any other deficiencies. Balanced vitamins and minerals are essential for a healthy lifestyle, but if certain elements are neglected, the entire body can be affected, including anxiety, overall stress, and inevitably, increased blood pressure.
Bone Health
Almonds are a fantastic source of many vitamins and minerals, and phosphorous is definitely counted among them! Phosphorous can have a considerable impact on the strength and durability of bones and teeth, while also preventing the onset of age-related conditions like osteoporosis.
Anti-Inflammation
Many people think that the word “fat” means something negative, but in fact, certain fatty acids are essential, and can be very beneficial for overall health. The body can’t create its own fatty acids, which is why we need to get them from dietary sources. Almonds have two very important fatty acids, both linoleic and linolenic acids. Those fatty acids help to reduce inflammation all around the body, which is a general condition that many people suffer from. The fatty acids also help to reduce the levels of “bad” cholesterol (LDL cholesterol), and they promote healthy skin and hair! All in all, almonds pack a powerful, healthy punch.
Boosts energy
The presence of manganese, copper and Riboflavin in almonds helps in energy production and metabolic rate. If you are on the go, a handful of almonds can get you through the day without filling you up with calories or fat.
Prevention of cancer
Almonds improve the movement of food through the colon, thereby preventing build-up and subsequent colon cancer. The National Cancer Center has done extensive research on the link between high-fiber diets and a reduced risk of colon cancer.
Protection against diabetes
Almonds also help to reduce the reactionary rise in glucose and insulin levels after meals. This modulation offers protection from the dangerous spikes in blood sugar which diabetics often suffer from following a large meal, or a meal with an unexpectedly high level of sugar in it. Almonds help regulate the abrosption and processing of glucose, making the entire process much smoother, and subsequently safer.
Good for pregnancy
Almonds contain folic acid, which is one of the most important nutrient to prevent birth defect in pregnancy. It also stimulates healthy cell growth and tissue formation. Neural tube defects are conditions where the neural tube is either underdeveloped or is partially missing in the fetus. Doctors regularly prescribe folic acid supplements to pregnant women to ensure proper development of the tube, and almonds have enough folic acid to keep mothers and their babies healthy. Benefits of almonds during pregnancy also include its use in the treatment of constipation, which is commonly seen during pregnancy.
Weight loss
The organic almond milk contain less amounts of calories and hence, can be consumed by people on a diet. Almond milk is also claimed to help in quick weight loss.
Unsweetened almond milk can be used if you are attempting to lose weight. The mono-unsaturated fat contained in almonds satisfies appetite and prevents over-eating. The dietary fiber in almonds also contributes to the sensation of being full, despite eating only a small amount. Studies have revealed that an almond-rich, low calorie diet is good for obese people to assist in shedding their excess weight. Studies have shown that those people who regularly consume almonds (at least twice a week) are far more likely to remain at their ideal weight, rather than those who rarely or never consume almonds and suffer from weight fluctuations. Finally, the fiber contributes to consistent bowel movements, which helps in weight loss and the general health of the body through the elimination of toxins.
Prevention of constipation
Almonds are rich in fiber, and like most other fiber-rich foods, almonds help prevent constipation. However, it is also important to drink a significant amount of water when eating almonds to speed up the digestive process and beneficial effects of the nut. You don’t even need to eat an excessive amount, the amount of fiber in 4 or 5 almonds is enough to keep your digestion and bowel movements regular.
Skin care
Sweet almond oil benefits also include treatment and prevention of dry and cracked skin. This oil is also popularly applied to newborn babies. Applying almond oil directly on the skin also helps in having a smooth and healthy skin. Almond milk is also added to some soaps, because of almonds well-established reputation of improving the complexion of skin.
Hair Care
There are also several benefits of almond oil for hair. It is used to treat dryness of hair and prevent it from being coarse and thereby, it stops hair fall.
People can even reduce their risk of Alzheimer’s disease by consuming almonds, because they have been known to have such a positive effect on neural activity. Stimulating new neural passageways and connections can keep Alzheimer’s disease and neural degeneration from developing.
However, just like almost any other food, almonds have their downside. They do contain oxalates, and excessive oxalates can cause crystallization, which can lead to a host of different issues. People that have kidney or gallbladder problems should avoid eating almonds.
