11 Evidence-Based Health Benefits of Almonds
Health Benefits of Almonds
"Almond" is also the name of the edible and widely cultivated seed of this tree. Within the genus Prunus, it is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell (endocarp) surrounding the seed.
The fruit of the almond is a drupe, consisting of an outer hull and a hard shell with the seed, which is not a true nut, inside. Shelling almonds refers to removing the shell to reveal the seed. Almonds are sold shelled or unshelled. Blanched almonds are shelled almonds that have been treated with hot water to soften the seedcoat, which is then removed to reveal the white embryo.
Almonds Nutrition: The Facts Behind the Benefits
Botanically, almonds (scientifically termed Prunus dulcis) are actually very small stone fruits in the Amygdalus family and related to other fruits that contain hard pits, including cherries, plums and peaches. Almonds are a type of drupe nut, which means along with other nuts like macadamias, pecans and walnuts, they have multiple layers that enclose a single, hard seed in the center.Almonds are considered dry drupes so they first must be extracted (which is called “shelling”) before being sold and eaten, which is why you might see the description “shelled almonds” when you purchase ready-to-eat almonds.
In the medical world, almonds nutrition is most praised due to the presence of monounsaturated fatty acids, dietary fiber, antioxidants, vitamins like riboflavin, and trace minerals such as magnesium. (2)
Although almonds are high in calories and considered “energy-dense” (as all nuts are), they provide a whole range of critical nutrients and chemical compounds that often lack in the standard American diet (sometimes called “SAD”).
¼ cup of almonds nutrition provides about: (3)
- 207 calories
- 5 grams of protein
- 5 grams fiber
- 7 grams of carbohydrates
- 5 grams of sugar
- 16 milligrams vitamin E (61 percent DV)
- 0.4 milligrams riboflavin (44 percent DV)
- 0.8 milligrams manganese (44 percent DV)
- 97 milligrams magnesium (36 percent DV)
- 172 milligrams phosphorus (29 percent DV)
- 96 milligrams calcium (9.5 percent DV)
- 33 milligrams iron (4 percent DV)
1. Lower Your Cholesterol
Almonds are a good resource of monounsaturated fats and polyunsaturated fats, which facilitate in lowering the LDL (bad) cholesterol. Eating almonds as part of our regular diet can help raise HDL cholesterol, or “good” cholesterol, levels. According to a research done by David Jenkins MD, people who consumed a handful of almonds every day lowered their bad cholesterol level by 4.4%, and those who ate two handfuls every day reduced their bad cholesterol by 9.4%.
2. Prevent Cancer
The fiber present in almonds helps in detoxifying the body. It enables food to move through the digestive system more efficiently. This process cleanses the digestive system. The National Cancer Institute has released a study stating that high-fiber diets lower the risk of colon cancer. Therefore, almonds can be listed under foods that prevent colon cancer as they have high fiber content. Almonds are also an excellent reserve of vitamin E, Phytochemicals, and flavonoids, which controls the progression of breast cancer cells.
3. Protect Against Diabetes
Almonds have a stumpy glycemic index (GI). Studies demonstrate that almonds have the ability to decrease the after-meal escalation in blood sugar. Therefore, they assist in stabilizing blood sugar levels and offer protection from diabetes.
4. Boost Your Energy
Almonds are rich in manganese, riboflavin, and copper, all of which aid in manufacturing energy. If you are always on the go, try making your own almond energy bar, and take your power source with you.
5. Prevent Birth Defects
Almonds contain folic acid, a confirmed defense against birth defects. Folic acid plays a big function in healthy cell growth and tissue configuration, and therefore, it is very important for the healthy growth of the fetus. Women who intake folic acid – by eating almonds – during their pregnancies are likely to give birth to babies without NTDs (Neural tube defects).
6. Improve Your Brain Power
Scientific readings for almond benefits showed that they contain riboflavin and L-carnitine, nutrients that help in the growth of the brain cells. Almonds also contain phenylalanine, a brain-boosting chemical that aids our cognitive functions. Ayurveda advises having five almonds soaked in water first thing in the morning every day for maximum brain strength.
7. Strengthen Bones And Teeth
Almonds are a good source of micronutrients such as calcium and phosphorus, which avert osteoporosis and strengthen our bones and teeth. Almonds also provide other nutrients that improve bone mineral density and strengthen the skeletal system.
8. Remedy For Anemia
Anemia is caused when red blood cells carry less quantities of oxygen. Almonds contain copper, iron and vitamins, which work as a catalyst in the synthesizing of hemoglobin. Therefore, almonds can be used as a preventive measure for anemia.
9. Weight Maintenance
The calorie filled almond butter does not contribute to weight gain. On the contrary, it contributed to weight loss as the healthy fiber and high protein helped to make the stomach feel full. There is even a suggestion that these calories may not be absorbed and cannot turn into extra pounds. However, the fullness from eating almond butter, combined with its nutritional profile, was found to make people consume less unhealthy food later in the day.
10. Heart Healthy Protein
Those looking to put on muscle mass can choose almond butter as it is a healthy source of proteins. The unsaturated fat in almond butter lowers cholesterol and helps keep heart disease at bay. A healthy adult should consume at least 25% of their daily calories from fat, and a heart-healthy fat with protein is the best path to take.
11. Nerves And Muscles
The magnesium present in almond butter offers a host of benefits to the nervous system and muscle contraction, as the mineral plays a role in both functions. It also contributes to healthy metabolism and bone tissue. This is something that peanut butter cannot offer.
Cultural aspects
The almond is highly revered in some cultures. The tree originated in the Middle East, and is mentioned numerous times in the Bible.In the Hebrew Bible, the almond was a symbol of watchfulness and promise due to its early flowering. In the Bible the almond is mentioned ten times, beginning with Book of Genesis 43:11, where it is described as "among the best of fruits". In Numbers 17 Levi is chosen from the other tribes of Israel by Aaron's rod, which brought forth almond flowers. According to tradition, the rod of Aaron bore sweet almonds on one side and bitter on the other; if the Israelites followed the Lord, the sweet almonds would be ripe and edible, but if they were to forsake the path of the Lord, the bitter almonds would predominate. The almond blossom supplied a model for the menorah which stood in the Holy Temple, "Three cups, shaped like almond blossoms, were on one branch, with a knob and a flower; and three cups, shaped like almond blossoms, were on the other...on the candlestick itself were four cups, shaped like almond blossoms, with its knobs and flowers" (Exodus 25:33–34; 37:19–20).
Similarly, Christian symbolism often uses almond branches as a symbol of the Virgin Birth of Jesus; paintings often include almonds encircling the baby Jesus and as a symbol of Mary. The word "Luz", which appears in Genesis 30:37, sometimes translated as "hazel", may actually be derived from the Aramaic name for almond (Luz), and is translated as such in some Bible versions such as the NIV. The Arabic name for almond is "laoz". In some parts of the Levant and North Africa it is pronounced "loz", which is very close to its Aramaic origin.