Here is Why You Should Eat Almonds Every Day

Let’s go nuts for nuts.

Photo from Ignacio F. on Unsplash

Almonds?

Yes, those small tiny water-droplet shaped nuts.

Wait, hold on a second.

Almonds are not true nuts. Almonds are actually seeds of the almond fruit.

You’re welcome!

Almonds are part of the tree nut family. Tree nuts grow on trees hence the name and this family includes almonds, cashews, hazelnuts, pecans, pistachios, walnuts, etc.

In my opinion, almonds are some of the most tastiest tree nuts after pistachios. Everyone has their own opinion after all.

In fact, almonds are the most popular nuts in the United States with it even surpassing peanuts.

All tree nuts are healthy and of course, almonds are very healthy as well.

Nutritional profile of almonds

One-ounce serving (23 almonds) provides:

  • 6 grams of protein
  • 4 grams of fiber
  • 14 grams of fat
  • 75 mg of calcium
  • Manganese: 32% of RDI
  • Vitamin E: 37% of RDI
  • Magnesium: 20% of RDI

The main health benefits of almonds are:

Almonds reduce cholesterol and protect against heart disease.

Almonds are loaded with antioxidants such as vitamin E.

Almonds help reduce the risk of diabetes.

Almonds help with weight loss and prevent weight gain.

Almonds reduce cholesterol and protect against heart disease

Almonds are rich in monounsaturated fatty acids (MUFA). MUFA are particularly well known in reducing low density lipoprotein (LDL) cholesterol levels while at the same time not lowering high density lipoprotein (HDL) cholesterol.

LDL is the bad cholesterol because a high LDL level leads to a buildup of cholesterol in the arteries which can cause a heart attack. HDL is the good cholesterol because it carries the cholesterol back to the liver. As such, a low LDL level and a high HDL level help protect against heart disease.

That explains why almonds are so good at reducing cholesterol levels.

A study found that eating 1.5 ounces of almonds everyday lowered LDL cholesterol by 5.3 mg/dl while at the same time maintaining the HDL cholesterol.

Almonds also help protect against LDL oxidation. This oxidation happens when LDL cholesterol particles react with free radicals which are unstable molecules. This oxidized LDL then sticks to arterial walls and leads to atherosclerosis which can result in a heart attack. However, regular consumption of almonds has been shown to protect LDL from oxidation.

In fact, one study showed that eating almonds for one month lowered oxidized LDL levels by 14%.

Almonds are loaded with antioxidants such as vitamin E

Almonds are an amazing source of antioxidants with vitamin E being the most prevalent. Out of all the tree nuts, almonds have the richest source of vitamin E with these nuts providing about 37% of the RDI.

Antioxidants are particularly useful for protecting against oxidative stress that are caused by free radicals. Free radicals are unstable molecules that have unpaired electrons. To fulfill their need, these molecules steal electrons from other cells which can then damage those cells and lead to disease.

Vitamin E is one of the most well-known antioxidants out there. It is a fat-soluble antioxidant that protects cells against oxidative stress from free radicals. Many diseases are caused by the production of free radicals and getting enough vitamin E helps prevent these diseases.

Many people believe that almonds are good for the brain and in fact, they are. This is because almonds contain vitamin E. Vitamin E is known to enhance and/or preserve memory while at the same time preventing cognitive decline. Studies have shown that vitamin E can delay the cognitive decline associated with Alzheimer’s disease.

Almonds also contain riboflavin and L-Carnitine which are very important nutrients that maintain brain health. These tree nuts also stimulate the production of acetylcholine which is a neurotransmitter that helps neurons communicate with each other.

Almonds help reduce the risk of diabetes

Many studies have shown that almonds help reduce the rise in blood sugar and insulin levels after meals. Almonds are low in carbs but high in proteins and fiber which is excellent for diabetics.

One-ounce of almonds provides up to 20% of the RDI for magnesium and this is important because magnesium helps regulate blood sugar levels. In fact, 25–38% of people with type 2 diabetes are deficient in magnesium. Taking adequate magnesium from food can help prevent diabetes and improve blood sugar control.

Almonds are also high in fiber. Fiber particularly soluble fiber is well-known for slowing the absorption of sugar which helps prevent spikes in blood sugar. A diet that includes fiber goes a long way in preventing and reducing the risks associated with diabetes.

Almonds help with weight loss and prevent weight gain

Almonds are low in carbs but high in protein and fiber. Almonds have a great combination of protein, fiber, & good fats which help increase satiety and help reduce overall calorie intake.

One-ounce of almonds has about 6 grams of protein. Research has shown that high-protein foods are generally good for weight loss. Food with high-protein helps increase metabolism and suppress appetite.

Almonds contain quite a lot of fiber and since fiber contribute to satiety and feeling full, people are less likely to consume additional calories.

There are around 14 grams of fat in one-ounce serving of almonds. Around two-thirds of this fat is monounsaturated fat which is beneficial for the heart. This fat is digested slowly which helps curb hunger and provides energy for longer periods of time.

In a study, a low-calorie diet with 3 ounces of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates.

Choosing almonds as a snack rather than carbs from other food helps decrease belly fat which further assists in weight loss efforts.

Final Note

You should definitely/absolutely incorporate almonds into your diet.

Instead of just eating almonds with the brown skin on, it’s much better to consume almonds without the brown skin. To do this, let the almonds soak in water for around 8 hours. The reason is because the brown skin of almonds contains tannin, which inhibits nutrient absorption by the body. By letting almonds soak for 8 hours, the skin becomes moist which you can easily peel.

How many almonds should I eat?

I personally soak 8 almonds in the morning and after about 11 hours, I take them out and peel off their skin. By consuming 8 almonds every day,

You will have consumed 56 almonds in one week.

You will have consumed 240 almonds in one month.

You will have consumed 2,920 almonds in one year.

It certainly adds up and this certainly adds so many benefits to your health.

References:

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Samir S.

Samir S.

Writing to Inform, Educate, & Teach | Obsessed with Health & Wellness | https://samir-s.medium.com/subscribe