Almonds are considered a good nutritional source which is benefits for maintaining the overall health of a person due to all the nutrients enriched in it. People who are lactose intolerant take almond milk as a substitute. They are termed to be an excellent source of vitamin E, fiber, and biotin, which makes them a nutrient-dense food.
To some extent, almonds contain traces of calcium, magnesium, and manganese which are important for the efficient function of bones and muscles.
Various Substitute forms of almonds
There are multiple ways through which almonds can be taken into the daily diet by eating whole or in terms of substitutes. Some of the products of almonds are:
- Almond Milk
- Almond Butter
- Almond Flour
- Almond Meal
In all these products almonds are as rich in minerals as an almond nut is. As per a person’s requirement and to enhance the health benefits of almonds, these products are fortified with Vitamin A and Vitamin D, which are harmless and beneficial to the requirement of the human body.
Health Benefits of Including Almonds in your Diet
There are various ways one can fulfill the needs of nutrition to their body, but including almonds in the diet has some benefits for health. In this article, we will take a look at some of the benefits which we can get through almonds.
Helps in Building the Muscle Mass
As they are rich in protein and amino acids, it are said to help in gaining muscles. The contents in almonds help in the easy repair of tissues after workouts. For the endurance of muscles, it can be taken as a pre-workout with some fruits or with yogurt. The protein and healthy fats keep the stomach full and light for all the energy a person needs during exercise.
The energy-boosting Mn in the almonds makes muscles more flexible and it is easy later on for the body during stretching. Some essentials of almonds like Vitamin E and amino acid repair the muscles by getting absorbed into the tissues.
Makes Good Cholesterol that keeps the Heart Young
A good level of cholesterol is always good for a happy heart. Various components in the almonds reduce the LDL-C which generates a factor of risk for various kinds of heart diseases. On the other hand, HDL-C which is good cholesterol, is generated by almonds and it also helps in maintaining its levels.
There are varieties of fats in the nuts but in the case of almonds, the fat is unsaturated, which means it does not affect and accumulate in your heart and lowers the chances of coronary heart disease. Thus, including almonds in your daily use means investing in a happy and healthy heart.
Helps in Keeping a Healthy Weight
Despite almonds being high in calories, they are a good way to start your weight management journey. The components such as fiber and protein are high in the almonds when consumed in the required size portion. These elements make a person feel full for a longer time with some calculated calories.
Other than that, the Vitamin E in almonds absorbs most of its fat factors which helps in reducing the fat layer accumulation in the organs thus it can help in keeping your weight constant when consumed in regular portion size.
Makes it Easy to Control the Blood Sugar Levels
Sometimes people who are suffering from diabetes tend to have a common problem and that is getting a sugar level spike after their meals. But it has been observed that by taking almonds this sudden raise in blood sugar levels can be reduced to an extent.
It also contains traces of magnesium, which is a diabetes inhibitor. For better results, if a person consumes almonds in a better quantity for some constant amount of time, it will benefit them to keep their blood sugar on track. For this almonds can be taken in any form, like roasted, watered, or even as a dry fruit snack.
Helps in Boosting Bone Health
Almonds are the supper food filled with calcium, magnesium, and protein; all of these nutrients play a vital role in the development of bone and sustaining its health. In most nuts, these elements are presently combined with fat.
But in the case of almonds absorbing nutrients by bones is easier as almonds are enriched in absorbing vitamins too, which helps the nutrients to incorporate in the body cells with ease. Almost 90% of the nutrients in almonds are absorbed by the body with the help of Vitamin E.
Makes Skin and Hair more Nourished
In the case of skin Vitamin B is a component that maintains the skin healthy and glowy. In almonds there are two forms of Vitamin present which are riboflavin and niacin. These both are components of Vitamin B. Among these almonds also comprises of copper, which provides the required pigment to the hairs.
It also generates and regulates the melanin level in skin cells so that there is equal pigmentation in the body without any dark undertones. Almonds are rich in fatty acids like linoleic, which helps in keeping skin nourished and prevents its dryness.
Helps in the Gut Health
Fiber content is relatively higher in almonds, which helps in producing good bacteria in the guts. As per some studies, almonds possess a good amount of probiotics which are very helpful in maintaining gut health. These bacteria are powerful and possess the quality of removing poisonous bacteria from the tract that are the cause of food poisoning.
The fatty acid of almonds generates a chain structure to form butyrate. When the level of butyrate increases in the gut, it improves its functioning. Some people find it difficult to digest high-fiber food due to their gut issues. But by intaking almonds, fiber can be given to the body without pressuring the functions of the body.
Conclusion:
In this article, you may have found some health benefits of almonds that can help you to achieve the balance in nutrition as per your requirement. Almonds are not just nuts; they are termed to be the powerhouse of multiple nutrients which are preferred by students while learning and taken in roasted forms during winter. Being a nutrient-rich nut, it is famous among many countries but originated in Iran.
On an avg, 25% of Vitamin B can be taken from almonds. They are rich in antioxidants, probiotics, and protein. For all the fatty acids, it is an easily available plant-based seed. They relax the muscles and reduce the high flow of blood in the arteries. Indeed, it is called a superfood for all the great nutrients it possesses.
