What happens to your body when you eat almonds regularly

Almonds are a versatile and nutritious food that can be consumed raw or toasted. These almond tree fruit seeds are an excellent source of many nutrients and offer various health benefits.

1. can reduce cholesterol levels

Monounsaturated fatty acids in almonds can help control your cholesterol levels. A review has revealed that eating almonds can help you maintain levels of high density lipoprotein cholesterol (HDL) (“good” cholesterol) and lipoprotein cholesterol with lower low density (LDL) (“bad” cholesterol).

High LDL cholesterol is linked to an increased risk of cardiovascular events (such as a heart attack or a stroke). Research authors recommend eating around 45 grams (g) of almonds daily for optimal protection.

2. can reduce the risk of cancer risk

Some research suggests that almonds can reduce your risk of cancer. Researchers think that high quantities of phytochemicals in almonds provide anti-inflammatory and antioxidant properties, which can protect against certain cancers.

A study revealed that people who consumed high quantities of almonds, nuts and peanuts were three times less likely to develop breast cancer. Other research has suggested that the consumption of 28 g of nuts daily is linked to a 21% reduction in cancer mortality.

3. can reduce the risk of heart disease

Almonds can help lower blood pressure and poor cholesterol levels. Some studies show that almonds and other nuts can also improve the vascular function (vessels carrying blood and lymphatic fluid), which is linked to a lower risk of heart disease.

Experts recommend eating four portions of nuts that are not salted and not buoys per week. A portion is considered a small handful of whole nuts.

4. Can regulate blood sugar

Almonds are low in carbohydrates and rich in protein, making it a good choice for people with diabetes. Some research suggests that the high magnesium content of almonds can help regulate blood sugar.

Many people with diabetes have low magnesium levels. A study revealed that young adults at risk of developing diabetes who consumed 56 g of almonds per day for 12 weeks had considerably decreased HBA₁Levels C, a measurement of blood sugar control.

5. Can support weight management

Consumption of almonds can help you manage your weight. It has been shown that the lower body mass index (BMI) and the waist.

A study also revealed that eating almonds can control hunger. People who consumed a snack in the middle of almond mastery ate much less for lunch and dinner. The extent of the abolished appetite was correlated with the number of almonds they consumed. In other words, eating more almonds has led to feeling entirely throughout the day.

6. Can improve bone health

Almonds are rich in calcium, which supports the health of bones and teeth. Insufficient calcium can reduce your bone force and cause osteoporosis (decrease in bone mass and bone mineral density).

Almonds are a good choice for people who want to increase their calcium intake but cannot tolerate high calcium dairy products.

7. Improve skin health

Your skin could improve if you eat almonds. They contain nutrients, such as antioxidants, fatty acids and vitamin E, which have long been considered to improve the skin. A study on menopausal people revealed that those who ate almonds for 16 weeks had fewer wrinkles and a better complexion than those who have not eaten almonds.

8. Serve as a source of vitamin E

The almonds are particularly rich in vitamin E, containing 7.26 mg per ounce. Vitamin E is an soluble fat nutrient that is found in each cell of the body. Research suggests that vitamin E can play a role in prevention of diseases such as heart disease, cancer, cognitive decline and age -related eye disorders.

9. Provide antioxidants

Almonds also contain antioxidants, who help protect from oxidative stress in the body. Oxidative stress is an imbalance between highly reactive (free radical) molecules and antioxidants. This leads to cellular damage, trigger the disease and premature aging. Most beneficial antioxidants are found in almond.

Almond nutrition

Only 1 ounce of almonds, or about a handful, contains the following nutrients:

• Calories: 164
• Protein: 6 grams (g)
• Fiber: 3.54 g
• Calcium: 76.3 milligrams (MG)
• Magnesium: 76.5 mg
• Vitamin E: 7.26 mg
• Iron: 105 mg
• Potassium: 208 mg
• Zinc: 0.885 mg
• Copper: 0.292 mg
• Manganese: 0.618 mg
• Choline: 14.8 mg
• Selenium: 1.16 micrograms (MCG)
• Folate: 12.5 mcg