The array of essential nutrients packaged neatly by nature into almonds provides amazing health benefits. Studies show that almonds are heart healthy because eating them can lower cholesterol levels in those with elevated levels. Other benefits include improved complexion, maintaining eye sight and shiny, youthful hair.
Almonds Improve Cardiovascular Health and Sun Damage
Almonds are an excellent source of vitamin E and magnesium, a good source of protein and fiber and offer heart healthy monounsaturated fats, potassium, calcium, phosphorus and iron. Vitamin E is an important antioxidant that boosts the immune system, protects cell membranes and helps the body make red blood cells. According to research sun exposure can deplete vitamin E from the skin, making it more vulnerable to sun damage. This is why vitamin E is used in many skin care products.
Almonds contain antioxidant levels as high as tea and broccoli (good news for fussy eaters). Antioxidants deactivate free radicals which are elements in the body that can damage and destroy cells and lead to everything from skin aging to cancer, heart disease and stroke.
Almonds Contain Potassium and other Minerals and Vitamins
A half cup serving of almonds also provides more than 500 mg of potassium, (more than is in a whole banana), about 3 mg of iron and 10 grams of fiber. A cup of almonds has 400 mg of calcium- that's more than is in a cup of milk! Along with calcium, almonds also contain magnesium, manganese, and phosphorus – all minerals that are indispensable for building and maintaining healthy bone density.
A serving of almonds also contains 5% of the necessary daily intake of zinc, a mineral that boosts the immune system, aids in wound healing and is involved in protein metabolism. Zinc is also important in the development of the reproductive system. Almonds contain almost no carbohydrates, making them an ideal replacement for flour in cakes and bicuits for individuals with diabetes or on other low carbohydrate diets. A summary of some of the beneficial nutrients in almonds follows:
- vitamin E- Almonds are an excellent source of vitamin E, which decreases the risk for certain forms of cancer, heart disease and cataracts.
- folic acid – Almonds contain folic acid, animportant B-vitamin which can reduce the risk for birth defects and is necessary for making red blood cells. It also helps protect against heart disease and stroke.
- protein - Almonds contain protein which is required for healthy muscles and organs and provides energy.
- iron – Almonds contains iron which helps carry oxygen to all of the body's cells and organs.
- zinc - An ounce of almonds contains 6% of the recommended daily requirements of zinc, which aids in wound healing and is involved in protein metabolism. Zinc is also important in the development of the reproductive system.
- phosphorous - Almonds are a good source of phosphorous which is the second most abundant mineral in the body. Phosphorus is necessary for healthy bones and teeth, and helps the body use protein, fat and carbohydrates.
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Reference:
Barnett, R., Pelkman, C., & Webb, D. (2007). Magic Foods: Live Longer, Supercharge Your Energy, Lose Weight, and Stop Cravings Pleasantville: Reader's Digestion Association
Noreen Kassem - Noreen Kassem is a hospital doctor based in London, UK. She has extensive experience in clinical research and an undergraduate honors ...
