Ground into almond butter and extracted for almond “milk,” the ever-versatile almond has gotten a makeover and gained newfound popularity as a trendy health food. It’s easy to see why, as this sweet nut offers many health benefits. Almonds are a great source of magnesium, manganese, vitamin E, as well as macronutrients, such as healthy fats and protein. In fact, twenty-eight grams of almonds offers 13 percent of average daily protein requirements, making them a great snack, whether spread on toast, or eaten raw.
Almonds for Lowering Cholesterol
According to research, almonds can lower cholesterol when introduced into diets in a healthy way. In a study published by the British Journal of Nutrition, 12 patients with elevated LDL cholesterol levels were put on a diet containing almonds in addition to other foods. After two weeks, the cholesterol levels were reduced significantly, and the blood levels in LDL, which increases risk of cardiovascular disease most, were reduced. (Source)
Almonds for Reducing Risk of Heart Disease
LDL is the form of cholesterol that is linked to heart disease, and almonds are a good source of monounsaturated fats which have an LDL-lowering effect. Additionally, they are rich in vitamin E which is an antioxidant that helps lower the risk of heart disease. Studies have shown that replacing traditional fats with almonds can lower the risk of heart disease by 8 to 12 percent. One study in particular showed that death rates decreased by 11 percent when nuts were eaten one to four times per week. (Source)
Almonds for Weight Loss
A study published in the International Journal of Obesity and Related Metabolic Disorders showed that in 65 overweight adults, almonds, due to their high monounsaturated fat content, helped the subjects lose more pounds than a low-calorie diet that included high complex carbohydrates. Another study showed that 100 people who ate 50 grams of almonds daily for three months lost more weight and had better improvements to cardiovascular disease risk factors overall. (Source)
NUTRITIONAL PROFILE
Almonds, 1 ounce (28g), raw
Calories: 161
Total Fat: 14g
Cholesterol: 0mg
Protein: 6g
Dietary Fiber: 3g
Vitamin E: 40% Daily Value
Riboflavin: 18%
Niacin: 5%
Thiamin: 4%
Calcium: 7%
Iron: 6%
Manganese: 27%
Magnesium: 15%
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