What Are the Benefits of Eating Almonds Daily?
It seems like every week another health study is uncovering a new reason to eat California almonds. From overall health to pregnancy it seems the list of benefits is expanding.
Here’s a list of the top 10 newest reasons, and if you really want a boost you can choose organic almonds, although at American Export House we supply a wide range of both organic almonds and conventionally grown fruit.
An average serving is about 23 almonds just enough a good size handful. This is a bit more than the seven almonds a night President Obama reportedly eats, but it’s just about the right portion size for the average person.
Obesity in the United States has reached epidemic proportions and, the rate is creeping up in other parts of the world. Almonds are a great way to maintain a healthy weight. The proportion of fiber to protein and fat allows you to have one serving and feel full with no urge to overeat.
Regulation of blood sugar:
This is another important component of weight control. Some studies have shown that magnesium in almonds blocks the body’s absorption of calories. The regulation of insulin, also by the magnesium, is one method that the body uses to regulate overeating.
This can be particularly important for diabetics or anyone who has been told that they are at risk for Type 2 diabetes as a child or adult.
A healthier baby bump.
It’s very easy to gain extra weight during pregnancy. Most women should gain weight in addition to their baby’s weight, but ‘how much’ depends on a mother-to-be’s weight before she became pregnant. More than half of pregnant women gain too much weight increasing the risk of gestational diabetes, and high blood pressure.
Many experts note that it is very easy to gain too much weight by giving in to cravings. To avoid this trap doctors suggest quick easy and nutritious snack that can be on hand whenever you feel hungry.
Nuts, and particularly almonds, which leave you satisfied, can prevent overeating of salty fast foods and promote healthy weight gain..
A nutritional all star:
The nutritional content is an easy way to add a number of crucial nutrients into your diet. Almonds contain vitamin E, calcium, magnesium and potassium. They are a significant source of protein and fiber, while being naturally low in sugar.
One 23-almond serving, packs 13 grams of healthy unsaturated fats, 1 gram of saturated fat and no cholesterol or salt. Of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin content, by weight. There are 160 calories in 23 almonds.
A boost for your heart:
One serving of almonds may reduce the risk of heart disease according to the FDA. Once again, it’s the magnesium that may be critical in preventing heart attacks and hypertension.
At the same time, clinical studies have shown that almonds are effective in reducing bad cholesterol and preserving heart health. Additionally the vitamin E in almonds helps promote artery health and prevents plaque build up.
Promoting gastrointestinal health:
Almonds are high in fiber which gives them prebiotic properties which contributes to gastrointestinal health. Probiotics are non-digestible but provide food for bacteria in the intestinal tract which provides balance.
Almonds, especially almond skins also provide probiotic components which help with digestion. A recent study from China found that women who eat 56 grams of almonds over a three week period, showed increases in the populations of healthy bacteria called Bifidobacterium and Lactobacillus.
A cancer fighter:
Evidence is growing that eating nuts, especially almonds, may cut the risk of getting cancer. In 2015 a Dutch study of 120,000 people between the ages of 55 and 69, those who ate a handful of nuts each day were less likely to suffer from a number of diseases, including cancer.
A similar 5-year study in Spain, of 7,000 men and women aged 55 to 80, found that eating three servings per week reduced the risk of cancer deaths. Eating significant amount of almonds was also shown to reduce the risk of breast cancer by up to 50%.
Researchers in 10 European countries discovered that eating nuts reduced a women’s chances of developing colon cancer, although it did not reduce the risk in men.
Dental and Bone health:
The phosphorous in almonds builds bones and teeth. Studies have shown that calcium alone is not enough to strengthen bones. Phosphorous is necessary to maximize the benefits of calcium.
Studies have shown that the two elements are co-dependent especially for anyone taking a calcium-only supplement. Almonds provide a healthy dose of phosphorous which can boost the impact of calcium and lead to stronger bones and teeth.
Studies of almost 25,000 adults at Louisiana State University have shown that people who eat almonds are 44 percent less likely to have elevated LDL. That’s the bad cholesterol your doctor has been telling you about. A
16-week study in 65 pre-diabetic subjects found that a diet with 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL. Almonds can prevent oxidation of LDL cholesterol.
In addition to lowering the level of LDL cholesterol, almonds protect the LDL’s from oxidation, which is a crucial first step toward heart disease.
Almonds help alkalize the body
Most experts recommend a pH (the measure of the hydrogen ion concentration) of slightly over neutral — 7.3 on the 1–14 scale. Below 7 is considered acidic and can lead to a number of side effects.
Almonds are the only nut and one of the few proteins that are alkaline forming. When your body is not alkaline enough, you risk osteoporosis, poor immune function, low energy, and weight gain.
American Export House supplies organic and conventional varieties to customers throughout the United States. For more information contact AEH.