Almonds are well-known as healthy foods, but what effects they have, more specifically, on the body? Rich in nutritional compounds often missing from our daily food, almonds can be the solution for many of the illnesses and chronic diseases today.
Almonds are among the most nutrient-dense foods and it is hard to stop at one or two when you discover the taste of crispy. No matter how we consume, in the form of creamy milk, almond flour pancakes or scattered on the vegetables, almonds are not just a culinary delight, but also a valuable contribution to your health.
Like all the seeds that contain genetic information and necessary nutrients, growth, and development, almonds contain vital nutrients, such as antioxidants, healthy fats for heart and inorganic compounds like minerals, essential for life. But how can something so small be so big an impact upon some serious health problems? I don’t understand all the mechanisms of the biochemical level that help to fulfill the almonds to the function of maintaining a state of health that regulates homeostasis, what do we have to stop to eat on a daily basis, without any drop of regret, enjoying their benefits.
After the controversy related to the consumption of fat was given in favor of poly and monounsaturated fat, everyone’s attention is turning to how this fat protects the heart diseases. In the West, statistics show that more than 600,000 people die annually due to heart diseases, i.e. 25% of the total annual deaths. Then why don’t doctors recommend eating a handful of almonds instead of prescribing medications for cholesterol?
Increased cholesterol is considered the leading cause of heart disease and is often treated with a class of drugs called statins.
A clinical study about the effect of almonds and their beneficial HDL cholesterol has given 10 g of almonds a day, or about 12-15 almonds, some patients who had the previous coronary disease. Not only does their level of HDL cholesterol improved, but have reduced triglycerides, total cholesterol, LDL and VLDL including as well as the atherogenic index, indicators associated with chronic inflammation and the development of vascular disease.
Another chronic disease what has gained recently (2015) to pandemic proportions is type 2 diabetes. It is estimated that the number of people who suffer from diabetes until 2035 is almost 600 million, a chilling statistic, without taking into consideration the costs associated with diabetes.
Although imbalanced nutrition is the main factor in type 2 diabetes, some nutritional improvements may reverse some of the harmful effects of the disease. Diabetes is the disease in which glucose (sugar) is not properly metabolized by the body and is generally preceded by a range of symptoms known as metabolic syndrome, collectively. Pharmaceutical approach to treating the disease from one direction, while the almonds in order to involve countless approaches balance and restoration of homeostasis. Consumption of only 60 g of almonds daily for four weeks resulted in reducing insulin resistance, insulin, and glucose between meals. Other consequences included regulating cholesterol, lower your body fat percentage and improve nutritional profile (magnesium, fiber, fatty acid profile, etc.)
Blood vessels of the eyes are among the smallest blood vessels throughout the body and when they are affected, it may fix a lot harder, or even at all. Rich in vitamin E, almond prevents deterioration of the pupil, which can accelerate the development of cataracts.
A study in Finland has concluded that “a low level of vitamin E in plasma contents (block) has been associated with a risk of 3.7 times higher (95% confidence interval 1.2-11.8) premature progression of cortical of the pupil insertions compared to the highest block (p = 0.028).
We all know the old saying ‘ an Apple a day keep the doctor away ‘, but imagine what a coup could give the pharmaceutical industry an apple covered in almond butter. In a study from 2015, consumption of a ⅓ cup of almonds (43 g) along with breakfast, lunch, and dinner or as a snack, cut back on the sugar in the blood.
“DISCUSSION: a risk are considered snacks for weight gain, but a general statement so it can hide very different answers to various foods. This study compared the effects of acute after short-term consumption and consumption of almonds with a meal or as a snack by themselves. Allowed and evaluation of possible physiological adaptations to eating almonds, which would heighten or diminish behavioral reactions after 4 weeks of daily consumption.
“The best almonds are ones imported from Italy or Spain and you must hydrate a few hours or overnight before consumption. Depending on the intended purpose, the amount recommended for daily consumption should be around 10-60 g almonds (that is, those used in the studies mentioned in this article), to improve type 2 diabetes, cardiovascular disease, problems with purpose and many other health problems.
The food must taste good but should contain valuable biological information, which will positively affect the health. So the almonds should be at your disposal from the drawer, bag or rucksack workouts for a beneficial and nutritious snack.
Almonds are appreciated since ancient times as being among the most beloved.
They were frequently consumed by Egyptians and ancient populations of India. Ancient Indian Ayurvedic medicine practitioners believed even that almonds can enlarge the brain capacity, intellectual ability, and longevity.
Today, the benefits of consumption of almonds are appreciated throughout the world and are used in many different ways: eaten raw as a healthy snack; as a basic ingredient in almond butter, almond milk or almond flour; and even in many body lotions or scents.
You don’t have to worry about the fats in almonds — their consumption is even shown in weight loss, despite their rich content in calories. One study even found that almonds consumed as a snack can reduce hunger and desire to consume snacks during the day, and when the volunteers who kept the regime had consumed daily and almonds have reduced total calorie intake.
From the botanical point of view, almonds (Prunus dulcis scientific name) are very small fruits related to Amygdalus family, with other small fruits containing pits hard, including cherries, plums, and peaches. Almonds are a type of nut drupa, which means, as in the case of macadamia nuts, pecans, and walnuts, as usual, have multiple layers that cover a single complete rough in the middle.
Almonds are considered drupe, therefore must first extract (a process called “peeling”) before being sold and consumed.
In the medical world, consumption of almonds is popular especially due to this monounsaturated fatty acid, dietary fiber, antioxidants, vitamins such as riboflavin and trace minerals such as magnesium.
Though almonds are high in calories and considered as having an “energy dense” (as a matter of fact all coarse grains), they provide a wide range of nutrients and chemical compounds which critics often are from the standard Western diet.
¼ Cup almonds provide:
- 207 calories
- 5 grams protein
- 5 g fiber
- 7 grams carbohydrates
- 5 g sugar
- 16 milligrams of vitamin E (61% RDA)
- 4 milligrams riboflavin (44% RDA)
- 8 milligrams manganese (44% RDA)
- 97 milligrams of magnesium (36% RDA)
- 172 milligrams phosphorus (29% RDA)
- 96 milligrams of calcium (9.5% RDA)
- 33 milligrams iron (4% RDA)
9 proven benefits to health of the consumption of almonds contribute to the prevention of heart disease and heart attacks, two of the most respected chemical compounds from almonds are healthy fatty acids and monounsaturated antioxidants that support heart health and prevent cardiovascular diseases favorizanti factors. Almonds provide especially flavonoids, antioxidants-plant compounds present in the almond bark that, together with vitamin E help improve artery health and reduce inflammation.
Eating almonds provide important nutrients for heart health, including arginine, magnesium, copper, manganese, calcium, and potassium. Studies show that almonds have the effect of lowering LDL cholesterol ‘ bad ‘, especially in people with high cholesterol and diabetes.
Prevent plaque formation almonds on artery walls and protects its dangerous effects. Eating almonds help in maintaining a healthy cholesterol level and blood pressure, in addition to combating the increase in weight and obesity — three of the most important factors of risk associated with heart attack and cerebrovascular accident.
Supports healthy brain function Almonds are often considered one of the best food for your brain. Consumption of almonds is unique in that they contain riboflavin and L-carnitine, two vital nutrients able to influence positive neurological activity and prevent cognitive decline.
This is one of the reasons that adults, especially older ones, are encouraged to consume the oil a couple of times per week — their consumption is associated with reducing the risk of inflammation that leads to brain disorders such as dementia and Alzheimer’s disease.