The almond is an oilseed that fortunately you can find throughout the year, its pleasant and versatile flavor allows you to be part of sweet or savory dishes, or be a healthy snack. Studies carried out by medical researchers have shown that the habitual consumption of almonds, a portion approximately 5 times a week, has numerous health benefits, among which are:
- They have a massive dose of nutrients
The almond is the edible seed of the tree Prunus dulcis , commonly known as almond tree. And they include a very attractive nutritional profile . A small handful of around 28 grams contains :
• Fiber: 3.5 grams.
• Proteins: 6 grams.
• Fats: 14 grams (9 of which are monounsaturated fats).
• Vitamin E: 37% of the recommended daily amount (CDR).
• Manganese: 32% of the CDR.
• Magnesium: 20% of the CDR.
In addition, it contains good amounts of copper, vitamin B2 (riboflavin) and phosphorus.
- They are full of antioxidants
The antioxidants means “substances that protect the body from oxidative damage, which contributes to aging and various diseases” are present in the brown part of the skin covering almonds. For this reason, the peeled almonds to which this husk is removed are not a good choice from the point of view of health.
- They are high in vitamin E, which protects cell membranes from external damage
Vitamin E is also within the group of antioxidants, and its specific function is to protect cell membranes from oxidative damage. And almonds are among the largest sources of vitamin E in the world. Several studies have linked greater vitamin E consumption with a lower incidence of heart disease, cancer and Alzheimer's disease.
- Has benefits for blood pressure
Magnesium in almonds can also help lower blood pressure . Magnesium deficiency is usually linked to pressure problems, regardless of whether one is obese or not.
And some studies have shown that correcting those low levels can lead to large reductions in blood pressure. Considering that most adults do not consume the recommended amount of magnesium per day, adding almonds to the diet could have a big impact.
- They can be helpful in controlling blood sugar
In general, all nuts are low in carbohydrates and high in healthy fats , proteins and fibers. This makes them an ideal food for diabetics. But what makes almonds stand out is their high magnesium content. This mineral is involved in control of blood sugar . The recommended daily intake of magnesium is 310 to 420 mg. And 50 grams of almonds provide almost half: around 150 mg. This indicates that foods high in magnesium, such as almonds, could be very useful to prevent metabolic syndrome and type 2 diabetes.