15 Health Benefits of Almonds According to Science – and 8 Delicious Almond Recipes
1. Almonds can benefit your intestinal healthRegular consumption of almonds can benefit the production of helpful bacteria in the intestines.
Stool samples were collected from study groups after consuming almonds regularly for a period of time. There were notable increases in Bifidobacterium spp. and Lactobacillus spp.
These changes were noted with daily doses of as low as 56 grams of almonds – or ten grams of almond skins. The bacteria in question are responsible for a number of health factors. Promoting their growth can help prevent dangerous intestinal diseases, and promote the development of healthy tissues and metabolism.
2. Almonds can lower LDL cholesterol, limiting heart disease
Despite having a relatively high fat content, almonds are known to eliminate cholesterol from the body. The fat content of almonds is largely monounsaturated – the ‘good’ type of fat that helps lower the risk of heart disease.
When substituting almonds in a high-carb diet, researchers found that the risk of heart disease was decreased by up to 30 percent. The benefits stack when almonds are included with other healthy foods, as well. If they’re included in a diet plan that includes foods from all groups, the decrease in cholesterol and heart disease can be increased.
Almonds are high in potassium. Potassium is a mineral that’s responsible for opening up veins and arteries, allowing for more efficient blood flow. This helps clear the cardiovascular system of cholesterol and further reduces the risk of coronary disease.
Magnesium – another mineral that almonds are full of – is also responsible for maintaining a proper blood flow. The content of these two minerals, along with almonds having a high antioxidant content, ensures that they can effectively fight off cholesterol and heart disease. They’re also useful in fighting off recurring or chronic diseases.
3. Almonds are powerful fighters against diabetes. Almonds are shown to decrease spikes in blood sugar. Blood sugar spikes are linked to damaging cholesterol, which leads to the creation of free radicals.
A free radical is an atom missing an electron in its outer shell. To compensate, it will steal an electron from its neighbour atom, creating another free radical. This creates a destructive chain that can result in cardiovascular diseases and cancer.
A study done on fifteen participants involved feeding them five meals and monitoring blood sugar before and after. The statistics taken after the meals containing almonds showed a moderate blood pressure and an increase in antioxidants. The statistics taken after subjects consumed meals with bread (high in carbohydrates) showed a decrease in antioxidant density.
Read More: https://www.jenreviews.com/almo/