Almonds

Almonds

Almonds are a type of tree that originates in Iran and the surrounding lands but is widely grown elsewhere. Almond is also the name of the edible and widely planted seeds of this tree.

Scientific name: Prunus dulcis

Family: Rosacea

Top classification: Plum

Empire: Plantae

Order: Rosales

Level: Types of species

Almonds are among the world's most popular nuts.

They are very nutritious and rich in healthy fats, antioxidants, vitamins, and minerals.

Benefits: -

1. Almonds Bring Large Chemicals

Almonds are edible seeds of Prunus dulcis, commonly called the almond tree.

They are native to the Middle East, but the US is now the world's largest producer.

The almonds you can buy in stores are usually removed from the shell, revealing an edible tree inside. For sale or grilled raw.

They are also used in the production of almond milk, oil, butter, flour, or paste - also known as marzipan.

2. Almonds Loaded Antioxidants

Almonds are a good source of antioxidants.

Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging, and cancer-like diseases.

The powerful antioxidants in almonds are concentrated in the dark skin layer.

For this reason, blanched almonds - the ones that are removed from the skin - are not the best option from a health standpoint.

A clinical trial of 60 male smokers found that about 3 ounces (84 grams) of almonds a day reduced biomarkers of oxidative stress by 23-34% over a four-week period.

These findings support what has been done in another study finding that eating almonds with a staple diet reduced some of the symptoms of oxidative damage.

3. Almonds High in Vitamin E

Vitamin E is a family of fat-soluble antioxidants.

These antioxidants tend to form cell membranes in your body, protecting your cells from oxidative damage.

Almonds are among the world's leading sources of vitamin E, with just one ounce providing 37% of RDI (1).

Several studies have linked high dietary vitamin E levels to low levels of heart disease, cancer, and Alzheimer's disease.

4. Almonds Can Help Control Blood Sugar

Nuts are low in carbs but high in healthy fats, proteins, and fiber.

This allows them to make better choices for people with diabetes.

Another benefit of almonds is their surprisingly high amount of magnesium.

Magnesium is a mineral involved in more than 300 physiological processes, including the control of blood sugar.

The current RDI of magnesium is 310-420 mg. 2 ounces of almonds provide about half that amount - 150 mg of this essential mineral.

Interestingly, 25-38% of people with type 2 diabetes lack magnesium. Correcting these deficiencies significantly lowers blood sugar levels and improves insulin function.

People without diabetes also experience a significant decrease in insulin resistance when they supplement with magnesium.

This suggests that a diet high in magnesium such as almonds can help prevent metabolic syndrome and type 2 diabetes, both of which are major health problems.

5. Magnesium Also Gains Blood Pressure Levels

Magnesium in almonds can also help lower blood levels.

High blood pressure is one of the leading drivers of heart disease, stroke, and kidney failure.

Magnesium deficiency is strongly associated with high blood pressure even if you are overweight.

Studies show that correcting magnesium deficiency can lead to a significant reduction in blood pressure.

If you do not meet the dietary requirements of magnesium, adding almonds to your diet can have a big impact.

6. Almonds Can Lower Cholesterol Levels

High levels of LDL lipoprotein in your blood - also known as "bad" cholesterol - are a known risk factor for heart disease.

Your diet can have a profound effect on LDL levels. Some studies have shown almonds to effectively lower LDL.

A 16-week study of 65 people with prediabetes found that a diet that provided 20% calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg / dL.

One study found that eating 1.5 ounces (42 grams) of almonds a day lowered LDL cholesterol by 5.3 mg / dL while maintaining “good” HDL cholesterol. Participants also lost belly fat.

7. Almonds Prevent harmful LDL Cholesterol Blending

Almonds do more than lower LDL levels in your blood.

They also protect LDL from oxidation, an important step in developing heart disease.

Almond skin is rich in polyphenol antioxidants, which prevent cholesterol secretion in tubes and animal studies.

The effect can be even stronger when combined with other antioxidants such as vitamin E.

One human study showed that eating almonds for one month reduced LDL cholesterol levels by oxidized by 14%.

This should lead to a reduced risk of heart disease over time.

9. Almonds Can Succeed in Weight Loss

Peanuts contain several nutrients that your body strives to break down and digest.

Your body does not absorb about 10-15% of calories in nuts. Furthermore, some evidence suggests that eating peanuts may slow metabolism.

Because of their nutritional value, nuts are a great addition to a weight loss diet.

Advanced human research supports this.

In another study, low-calorie foods with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to foods with complex carbohydrates.

Another study of obese women found that those who ate almonds were significantly less likely than those who ate nuts. They also show improvement in the pelvic cycle and other health symptoms.

Despite their high-fat content, almonds are certainly a nutritious food that can lose weight.

Almonds and other nuts have very high calories. As a snack, they should be on the blacklist for those who overeat.

Facts about nutrition: -

Fiber: 3.5 grams

Protein: 6 grams

Fat: 14 grams (9 of which are monounsaturated)

Vitamin E: 37% of RDI

Manganese: 32% of RDI

Magnesium: 20% of RDI

Also contains a good amount of copper, vitamin B2 (riboflavin), and phosphorus.

Disadvantages: -

Digestive problems: -

eating too many almonds, can cause constipation, constipation and upset your stomach. This is because there is a lot of fiber in almonds and your body is not used to eating too much. If your fiber intake is increased, and you can increase your water intake to deal with this situation. However, it is best to avoid excessive almonds.

Vitamin E Overdose: -

VITAMIN E OVERDOSE: 100 grams (half a cup) of almonds contains 25 mg of vitamin E. The daily requirement for the vitamin is 15 mg. Now, imagine the amount you spend when you have, say, a cup of almonds full of a cup. In addition to your daily need! This may be good and may not show any side effects if not supplemented with other sources of vitamins, such as eggs, whole grains, and spinach. However, if so, you may have diarrhea, weakness, and blurred vision.

Increases the risk of kidney stones: -

Kidney stones can be a health problem if one eats too many almonds. Kidney stones are formed when there is a high level of calcium oxalates left in the body and can be hidden. Almonds, on their own, are rich in oxalates and you will be amazed to know that oxalate levels in nuts are better absorbed by the body than any other food source. That being said, the risk of developing painful kidney stones and bladder problems should protect you from having too many almonds. Measurements should be made, especially for those who are prone to kidney problems, have a history of kidney or continental stones.