Slows down aging and reduces the risk of serious illness
This effect is achieved due to the high content of antioxidants. Antioxidants are substances that fight free radicals that damage the molecules of organs and tissues (this process is called oxidative stress). Modern medicine believes that it is free radicals that provoke accelerated aging, the development of internal chronic inflammations and such dangerous diseases as cancer, brain dysfunctions, and cardiovascular disorders.
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There are enough antioxidants in the nut itself. But most of them are in his brown peelPolyphenols and antioxidant properties of almond skins: influence of industrial processing.
Therefore, the most healthy way to consume almonds is to eat kernels along with the skin.
How much almonds you need to eat to get the optimal amount of antioxidants has not yet been established. There are only a few studies. For example, in one of them, conducted with the participation of 60 smoking men, scientists discoveredAlmond consumption reduces oxidative DNA damage and lipid peroxidation in male smokers.that about 80 grams of almonds per day reduce oxidative stress by 23–34%.
Almonds maintain smoothness and firmness of the skin.
Almonds - one of the best sources of "vitamin youth" tocopherol (aka Vitamin E). Only 28 grams of walnut provideNuts, almonds [Includes USDA commodity food A256, A264] 37% of the recommended daily allowance for this substance.
Vitamin E is simply irreplaceable for the skin.The role of vitamin E in normal and damaged skin. It helps her resist environmental influences and prevents early wrinkles.
Manganese should be noted separately: all in the same 28 grams of its nut contains up to 32% of the recommended daily allowance. And this element plays a key role in the production of collagen - the main building protein of the skin.
3. It helps control blood sugar
Magnesium is also responsible for this bonus, which is also enough in almonds. 50 grams of walnut provide about half the daily value of this mineral.
Magnesium is involvedThe role of magnesium in clinical biochemistry: an overviewin more than 300 processes in the body. It also supports healthy blood sugar.
As statistics showThe effect of magnesium supplementation in increasing doses on the control of type 2 diabetesUp to 38% of people with type 2 diabetes suffer from magnesium deficiency. Taking magnesium supplements helpsOral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double ‑ blind controlled triallower blood glucose levels and increase insulin sensitivity. The role of dietary supplements is easily performed by almonds.
4. Lowers blood pressure
The lack of the same magnesium, doctors associatePotassium, magnesium, and calcium: their role in both the cause and treatment of hypertensionwith the development of hypertension . If you take magnesium additionally - at least in the form of nuts - it can lowerThe effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double ‑ blind, placebo ‑ controlled clinical trial pressure.
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5. Almonds reduce the level of "bad" cholesterol
Cholesterol can be different: “bad” (included in low-density lipoproteins - LDL) and “good” (in high-density lipoproteins - HDL). If “good” is necessary, then “bad” is frankly dangerous: it seriously increases the risk of cardiovascular problems. A high level of LDL is said when its concentration in the blood exceeds 190 mg / dl. Almonds can reduce risks.
A 16-week study showedAlmond consumption and cardiovascular risk factors in adults with prediabetesinvolving 65 people with prediabetes, eating 50 grams of nuts daily lowered the level of "bad" cholesterol by an average of 12.4 mg / dl. Another experienceEffects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL ‑ cholesterol: a randomized controlled trialconfirms this data. For those who ate about 40 grams of almond every day, LDL decreased by 5.3 mg / dl. And they also lost deposits in the abdomen - the most dangerous type of fat, visceral .
6. Helps control weight
Everyone knows that nuts are high in calories, and this is true. In 28 grams of almonds, which is only 14-15 kernels, contains more than 160 kcal. But this calorie content is not relatedNuts and healthy body weight maintenance mechanisms with weight gain.
The point is two factors. Firstly, part of the fat contained in the almonds is not absorbed: digestive enzymes do not act on it. Secondly, nuts contain a lot of fiber: once in the stomach, it swells and creates a feeling of satiety, which lasts a long time. A handful of almonds, that is, not too significant 160 calories, can really be eaten. This reduces the risk of overeating.
Tip: To make fiber more accessible to the body, soak the almonds in water overnight.
Some studies speak of even more pleasant things. For example, the fact that eating nuts makes the body spend more energy at rest. Those who regularly eat almonds lose weight easier and faster than others.
7. It makes hair stronger and more shiny
Almonds contain vitamins, minerals and trace elements necessary to improve hair condition. For example, the same vitamin E doesEffects of Tocotrienol Supplementation on Hair Growth in Human Volunteers the hair is thicker, accelerates their growth and even helps with various types of baldness.
8. Almonds strengthen memory and improve brain condition.
The nut contains a lot of essential omega-3 fatty acids - in particular, alpha-linolenic. In combination with antioxidants, omega-3 takes care of brain health: improves memory, normalizes cognitive functions, and protects against the development of all kinds of disorders - the same depression.
How and to whom almonds can harm
If you eat more than a handful of two almonds per day, without observing certain safety rules, the following side effects may appear.
Constipation
Fiber, which is rich in almonds, sometimes leads toStopping or reducing dietary fiber intake reduces constipation and its associated symptomsto constipation and other gastrointestinal problems: bloating, stomach cramps, diarrhea. To avoid this, make sure that, in addition to the eaten nuts, you drink enough water.
Deficiency of iron, zinc, calcium
Phytic acid, which contains almonds, is a useful antioxidant. But it also has a side effect: it binds iron, zinc and calcium and does not allow them to be absorbed. As a result, the body may not receive these minerals.
To reduce risks, eat almonds as an independent snack between meals. Then the nut will not have a negative effect on the absorption of nutrients.
Weight gain
Almonds help control weight. But if you use it excessively - more than a handful-two per day, and even combine with high-calorie dinners and low physical activity, weight gain is inevitable.
Allergy
Some proteins found in almonds (e.g. amandine), WHO has includedALLERGEN NOMENCLATUREto the list of potential food allergens. This means that people prone to allergic reactions should be careful with nuts.
The use of almonds can provoke reactions affecting the oral cavity: itching in the mouth and throat, swelling of the tongue, mouth and lips. In some cases, it even leads to a deadly anaphylactic shock .
Kidney stones
Almonds are rich in oxalates - oxalic acid salts that can contribute to kidney stones. Moreover, these oxalates, in scientific terms, have high bioavailabilityRenal Failure due to Excessive Intake of Almonds in the Absence of Oxalobacter formigenes: The body absorbs them almost completely.
If you have any kidney problems, limit your intake of almonds. And if possible, consult with your doctor about this.
Poisoning
Almonds contain hydrocyanic acid. In bitter it is 40 times morePotential Toxic Levels of Cyanide in Almonds (Prunus amygdalus), Apricot Kernels (Prunus armeniaca), and Almond Syrupthan in sweets. But ordinary sweet varieties carry a certain risk.
Hydrocyanic acid can lead to problems with breathing, suffocation and even death. Pregnant and lactating almonds should be abandoned altogether. It is important for everyone else not to abuse the nut: to get the maximum benefit and minimum harm, you will have enough and 50 grams of almonds per day.