Almonds: what benefits and properties do these nuts have?

A small amount of almonds a day provides a significant amount of nutrients. Nutritionists have already spoken frequently about the high nutritional value of these nuts, which also have a delicious flavor to accompany other ingredients.

Do you know all the benefits and properties of almonds? We have listed all the good things this little fruit has for you just by consuming a serving of between 4 to 6 almonds a day, as many nutrition professionals recommend.

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Benefits of eating almonds

Many personalities have included the consumption of almonds in their daily diet. The former president of the United States, Barack Obama, once declared that his daily snack consisted of just 7 almonds.

This statement caused a lot of interest and on several occasions the former president explained that this habit was due to the fact that almonds provided multiple health benefits.

If you want to know what these benefits are, we recommend that you continue reading.

1. They promote cardiovascular health

Almonds are a rich source of antioxidants, which support cardiovascular health. Antioxidants protect the body from the normal oxidation process, which in turn is the cause of various diseases, in many cases related to the circulatory system.

To enjoy the antioxidant properties of this fruit, it is important to also consume its peel, as it is there where they are concentrated in greater quantity. It is enough to eat 4 to 6 almonds a day to receive this excellent benefit.

2. Reduce cholesterol level

Almonds are one of the five best foods recommended to lower cholesterol levels. Multiple studies have shown that a large intake of almonds affects a significant reduction in cholesterol bad in the blood.

It is even recommended that, before a diagnosis of a high cholesterol level, about 20 almonds are consumed a day to support its reduction. If levels are normal, your regular intake helps keep cholesterol in balance.

3. Maintain the ideal weight

If you are following a diet to reduce weight, almonds are your allies. Despite the fact that if something that characterizes almonds is their high caloric content, a responsible and supervised consumption can help to keep the line.

This is because its fiber content, and the vitamins E and B2 contained in this fruit help the feeling full, improving metabolism and consuming less carbohydrates, especially due to afternoon.

4. Supports the intestinal flora

The prebiotics present in almonds help maintain a healthy intestinal flora. The highest amount of prebiotics is found in the shell of the almond, for this reason it is that the consumption of this dried fruit must be complete, without peeling.

In the intestine there are good and necessary bacteria for the body, they help fight infections. When there is an adequate intake of prebiotics, these good bacteria are strengthened, thereby reducing the risk of stomach infections.

5. Young and healthy brain

The antioxidant properties of almonds support various functions of the brain. As a normal part of the aging process, the brain begins to see some of its functions diminish.

Antioxidants help prevent free radicals from significantly affecting brain cells. Regular and moderate consumption of almonds helps maintain brain functions, such as memory, in optimal conditions.

6. Radiant skin

The antioxidants, vitamin E and manganese in almonds, favor your skin. This combination of antioxidants and substances that promote the production of collagen results in the skin having elasticity and looking radiant and nourishing.

Collagen is what allows the skin to maintain its youth and elasticity. After age 30, the production of this substance is significantly reduced, leading to skin aging, which is why consuming almonds helps to reverse this process.

7. Power source

Its vitamins and compounds make almonds an excellent source of energy. In recent years, these nuts have become popular among athletes, especially runners and cyclists, as a natural alternative to provide the body with energy.

Its carbohydrate content provides the body with glucose, which is converted into energy with which to exercise for longer. For workouts or routines that require high physical effort, a handful of almonds is an excellent, healthy and natural ally.

8. Strengthens bones and teeth

Consuming almonds daily helps maintain healthy bones and teeth. The phosphorus in these nuts helps to strengthen the bone system. This mineral is also necessary to avoid the appearance of osteoporosis.

For phosphorus to bind in bones and teeth, it is necessary to supplement with a rich source of Vitamin C and D, as well as protein. So almonds can be part of a salad or a balanced diet.

9. Healthy hair

For hair to grow healthily, you have to eat almonds. To enjoy this benefit, it is enough to consume 4 to 6 almonds a day. The vitamins that it contains, as well as the minerals, are what help this purpose.

Although there are products on the market that include almond oil to apply to the hair, the truth is that its effects are more effective if an intake is made, especially with the peel.

10. Alternative for lactose intolerant

With almonds you can make a drink that replaces cow's milk. Whether you are lactose intolerant, or as a vegan alternative, almonds are one of the seeds that can replace milk.

Almond milk is sold in the market, but it can also be made at home. It is enough to grind these fruits, preferably in a specialized apparatus for this. In this way, proteins and vitamins will be obtained but through a healthier and more sustainable alternative.

Bibliographic references

• Spiller G.A., Jenkins D.A.J., Bosello O., Gates J.E., Cragen L.N., Bruce B., (1998). Nuts and plasma lipids: an almond-based diet lowers LDL-C while preserving HDL-C., J. Am. Coll. Nutr.

• Wien M.A., Sabaté J.M., Ikle D.N., Cole S.E., Kandeel F.R., (2003). Almonds vs. complex carbohydrates in a weight reduction program., Intl. J. Obesity.