What Are the Benefits of Eating Almonds Daily?
Natural, unsalted almonds are a tasty and nutritious snack with plenty
of health benefits. Loaded with minerals, they are also among the
healthiest of tree nuts. Just a handful of nutrient-rich almonds a day
helps promote heart health and prevent weight gain, and it may even help
fight diseases like diabetes.
Nutrition
Eating about 23 almonds a day is an easy way to incorporate many crucial
nutrients into your diet. Almonds are rich in vitamin E, calcium,
magnesium and potassium. Additionally, almonds are a significant source
of protein and fiber, while being naturally low in sugar. One 23-almond
serving packs 13 grams of healthy unsaturated fats, 1 gram of saturated
fat and no cholesterol or salt. Of all tree nuts, almonds rank highest
in protein, fiber, calcium, vitamin E, riboflavin and niacin content by
weight. There are 160 calories in 23 almonds. While many of these
calories come from fat, it is primarily the healthy unsaturated fats and
not the unhealthy saturated kind.
Heart Health
According to the FDA, eating 1.5 ounces a day of most nuts, like
almonds, may reduce the risk of heart disease. Many of the nutrients in
almonds help contribute to increased heart health. For one, almonds are
rich in magnesium, which is critical in preventing heart attacks and
hypertension. Several clinical studies have also shown almonds can be
effective in reducing bad cholesterol and preserving healthy
cholesterol, which plays a major role in heart health.
Weight Maintenance
Nuts, like almonds, are also beneficial for maintaining a healthy
weight. The fiber, protein and fat content of almonds means it only
takes a handful to keep you feeling full and satisfied so you won't have
the urge to overeat. According to "Fitness" magazine, the magnesium in
almonds helps regulate blood sugar, which is key in reducing food
cravings. Almonds may even be able to block the body’s absorption of
calories, making them the ultimate weight-loss-friendly snack. Because
almonds are naturally high in calories, it’s important to limit your
serving size to the recommended 1 ounce, or 23 nuts.
Other Health Benefits
Almonds may also promote gastrointestinal health and even combat
diabetes. The high fiber content of almonds gives them prebiotic
properties, which contributes to health in the gastrointestinal tract.
Prebiotics are non-digestible food substances, which serve as food for
the good bacteria in the intestinal tract and help maintain a healthy
balance. According to a study by the American Diabetes Association, a
Mediterranean diet incorporating nuts, such as almonds, helps fight
diabetes even without significant changes to weight, physical activity
or caloric intake.
