How Almonds Can Improve Your Health

Almonds are having a cultural moment right now, but it’s more than just a trend. Since 1980, the popularity of this fresh seed has risen over 400%. It’s more than just their delicious taste and versatility making almonds famous. These days, people are choosing almonds as a healthier alternative to dairy, processed flours, and crunchy snacks.

The health benefits of almonds aren’t just speculative. Jenny Heap, a registered dietitian with the Almond Board of California, recently explained that plenty of research has shown that adding almonds to a person’s diet can benefit the body.

“Almonds have been studied extensively for their benefits on heart health, diabetes, and weight management,” Heap said. “The unique nutrient combination of almonds—plant-based protein, fiber, and monounsaturated fats, plus key nutrients like vitamin E and magnesium—help make them a heart-healthy snack.”

Below are just a few of the research-backed benefits of eating almonds.

Almonds Have Great Macronutrient Ratios

Just a single ounce of almonds, which is roughly a small handful, packs a whopping six grams of protein and 14 grams of heart-healthy fats. Combined with the healthy dose of fiber, this macronutrient profile can keep you fuller for longer. Without hunger pains, consumers can keep an eye on their waistlines and remain at a healthy weight. Furthermore, almonds have the lowest calories per serving of all nut-like snacks. At only 161 calories for each ounce and 2.5 grams of digestible carbs, almonds make for a light snack that fills you up.

Almonds Fight Disease with Powerful Micronutrients

In addition to a great balance of macronutrients, almonds pack a lot of vitamins and minerals into even a small serving. Each serving of almonds has a significant amount of vitamin E, manganese, magnesium, copper, and vitamin B2.

In fact, just one ounce of almonds can provide 37% of the recommended daily amount of Vitamin E. Adding more of this vitamin to your diet can prevent or treat heart problems, like high blood pressure and heart attacks. Some studies have even shown that this vitamin is effective in fighting Parkinson’s disease, Alzheimer’s, and other conditions that impact the nervous system.

Vitamin B2, which is also called riboflavin, is vital for skin, eye, and organ health. The human body uses manganese in metabolism functions, bone development, and even wound healing, according to Oregon State University. Finally, magnesium can help regulate the nervous system, boost energy levels, and also stop depression in its tracks.

A Great Source of Antioxidants

Antioxidants have earned the buzz they have created in recent years. Research continues to show that they can fight against many diseases, even cancer. Almonds that still have the skin have a large concentration of antioxidants. For this reason, those looking to get the most from their almonds may choose brown almonds over blanched.

If you want a healthy, filling, and disease-fighting snack or ingredient, look no further than almonds. These seeds have great macronutrients, powerful micronutrients, and healthy antioxidants.


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