Almond is a high-fat food, but largely monounsaturated fat that helps protect the heart by maintaining (good) HDL cholesterol (bad) LDL cholesterol levels.
Almonds are a significant source of fiber and protein and contain important nutrients such as vitamin E, selenium, zinc, calcium, magnesium and B vitamins, especially folate and biotin (vitamin B7). You can make a significant contribution to your health by consuming almond, which is rich in essential minerals, vitamins, polyphenols and fiber. One serving of almonds equals one ounce, about 23 almonds or ¼ cup. It is a calorie-dense food but also nutrient-dense with the majority of its fat being monounsaturated. One ounce provides about 165 calories, 6 grams protein, 14 grams fat (80% monounsaturated, 15% polyunsaturated, and 5% saturated), 6 grams carbohydrate, and 3 grams fiber.
Now, what is almond good for? What are the health benefits of almonds?
1. Almond reduces the level of bad cholesterol
Thus, it prevents cardiovascular diseases. At the same time, it cleans the toxins in the veins thanks to the fiber it contains.
2. Protects your heart and the entire cardiovascular system
Almonds are full of monounsaturated acids or healthy fatty acids called MUFAs paired with antioxidants that protect your heart and the entire cardiovascular system. This high amount of beneficial substances in almonds, especially antioxidant flavonoids, a plant component found in almond peel, prevents the risk of developing cardiovascular diseases and heart attacks. Along with vitamin E, flavonoids reduce inflammation in the body. Almonds also contain many minerals such as magnesium, calcium, potassium, copper, manganese and arginine, all of which are important to your heart: these substances support cardiovascular function. Studies have shown that almonds can reduce the amount of LDL cholesterol that is bad for your health.
3. Supports brain and neurological activity
Almonds are one of the most appreciated brain foods because of their high content as riboflavin and L-carnitine. These two substances prevent cognitive decline and support healthy neurological activity by reducing inflammatory processes in the brain. Scientists; Elderly and adults who are at high risk of developing cognitive diseases such as dementia and Alzheimer’s disease, adults who make a habit of eating almonds daily or at least a few times a week.
4. Promotes healthy and youthful skin
Almonds are a great source of vitamin E and antioxidants that fight free radicals and reduce inflammation, keep your skin healthy and youthful. Further research has shown that almonds contain high amounts of epicatechin, catechin, quescetin, isorhamnetin and kaempferol; All of these substances are antioxidants that can fight UV rays, pollution, and damage to the skin caused by an inadequate diet. Being powerful antioxidants, these substances fight and prevent skin cancer.
5. Controls your blood sugar level and diabetes
Almonds are monounsaturated fatty acids, which have a very important function in the body, as they balance the amount of glucose in your blood and control the way they are absorbed and used by the body. This means that almonds can help you control your blood sugar levels and diabetes.
6. Promotes weight loss
Almonds contain high amounts of fat and fiber that promote weight loss. Eating almonds helps you control cravings and prevent overeating, as it makes you feel full faster than other foods.
7. Fights cancer
Another health benefits of almonds is that the almonds contain a type of vitamin E, a powerful antioxidant that can fight cancer-related free radicals. There are many studies that have found a link between the consumption of almonds and other nuts and the risk of developing cancer of the colon, prostate, and breasts.