by Christine Pesta
Almonds are not just a delicious and versatile food, they can also be very beneficial to your health. If you’re looking to add a little bit more of a healthy boost to your meals, there are many ways to incorporate them into your diet. They can be sprinkled on a salad, thrown into a stir fry, baked into cookies, cakes, and protein bars, as well as made into almond butter, or used as an alternative to dairy milk.
The almond tree is a deciduous tree, native to Western Asia, in the region where what is now Iran is located. The almond was one of the first fruit trees to be domesticated, and the fruit it bears is called a drupe. The seed of that drupe is, in fact, the almond. The top two producers of almonds currently are the United States and Spain, due to having regions with the perfect climate to grow the trees.
Almonds can commonly be found whole and roasted for snacking, but can also be purchased raw, in the shell, ground into flour, or processed as a non-dairy milk. They are high in protein, fiber, and provide a variety of vitamins and minerals.
If you haven’t eaten almonds on a regular basis, or if you have but were unaware of the many benefits you’ve been reaping from them, then read below to find out how this delicious food is a great addition to a healthy diet.
Type II Diabetes
Rich in magnesium, almonds can help lower blood sugar, which is extremely beneficial to Type 2 diabetics. The are also high in fiber and protein, while being low in its carbohydrate count, and can help aid insulin resistance.
Prebiotic Benefits
Almonds are extremely beneficial to your gut health as they are a very helpful as a prebiotic. They help aid the “good” bacteria by feeding it, which in turn can combat any harmful bacteria that may try to take hold.
Lowers Cholesterol
There is good cholesterol (HDL) and bad cholesterol (LDL) in our bodies. Almonds can help reduce the bad cholesterol in our bodies. Almonds also lower the oxidation of bad cholesterol in our blood. This can also assist in fighting other diseases as well.
Heart Disease
With almonds boasting high fiber, antioxidants, and healthy fats, it stands to reason that consuming almonds can also lead to improved heart health. Other traits of almonds include their ability to lower blood pressure, decrease the accumulation of bad fat, and reduce insulin resistance. Without all of those kept in check, your chances of heart disease, heart attacks, and strokes could increase.
Skin and Hair
Among their many benefits, almonds can also help with the growth of hair. With nutrients such as biotin, magnesium, and vitamin E, not only do they benefit your hair, but also your skin. As a rich source of vitamin E and antioxidants, a diet that includes almonds can not only leave your hair strong and healthy, but keep your skin healthy as well. By regularly consuming almonds, the signs of aging, such as wrinkles, may be slowed or decreased due to the antioxidants combating free radicals which would otherwise damage skin cells.
Decrease Hunger and Increase Weight Loss
The higher your protein intake, the less chance you have of feeling hungry. Almonds are high in both protein and fiber, which can help to fill and fuel you. Almonds can also increase the body’s metabolism. The combination of reduction in hunger, causing you to eat less, and the increase in metabolism, causing more calories to be burned, can mean a reduction in weight.
Cancer Risk
Polyphenols, phytonutrients, and other antioxidants can help reduce the risk of many forms of cancer, including breast and colon cancer. By curbing the damage done by free radicals, the antioxidants in several varieties of nuts, including almonds, can aid in the prevention of developing cancer.
With all of the health benefits attributed to almonds, and all of the ways it can help you to feel good both inside and out, there’s really no reason not to incorporate them into your diet. Keep in mind that while they are a marvelous source of beneficial vitamins, minerals, fiber and protein, a little goes a long way. It is recommended to take no more than one to two ounces per day and, as with any change to your diet, it is best to consult with your doctor and/or nutritionist to be sure you are meeting all of your body’s daily requirements. Good health to you!
