Almonds are considered a super nut as it is a powerhouse of nutrients. It is packed with vitamins, minerals, fibers and more crucial nutritious substances promoting a healthier life.

However almonds are consumed–be it chopped, eaten whole, sliced, or grounded–this delicious nut satisfies your appetite while providing your body of jam-packed nutrients for better health.

Here is a lowdown of this superfood’s health benefits, backed by research. 

Almonds are Rich in Nutrients

While some people mistakenly avoid almonds because it contains fat, it is important to note that fat is actually vital for our bodies to function better. Almonds are important in the absorption of important fat-soluble vitamins such as vitamins A and D. 

One ounce of almonds also contributes to plenty of other nutrients like a good amount of heart-healthy fat, 6 grams of protein, 13 percent of our daily fiber needs, 50 percent of the body’s daily vitamin E target, and 20 percent for magnesium.

In addition, just 23 whole nuts in a day provide us with vitamin B, and smaller amounts of iron, potassium, and calcium.

Almonds Have Antioxidants 

The brown layer of almonds’ skin contains a concentrated amount of antioxidants. A study partly funded by the Almond Board of California showed that, for those who consumed 2.5 ounces of almonds daily, the biomarker for oxidative stress decreased to 27 percent over a month. 

Oxidative stress is the disturbance in the balance between the production of cell-damaging free radicals and antioxidants in the body. Uncontrolled oxidative stress can lead to the speedup of the aging process. Scientists believe that the antioxidants that are present in almonds help in protecting the body from oxidative stress.

They Can Help Fight Cancer

Rich in vitamin E which is a powerful antioxidant that can ward off cancer, almonds have been linked to numerous studies concerning its cancer-related effects. A 2015 study of 97 breast cancer patients stated that eating large amounts of almonds, even peanuts or walnuts, can lower the risk of developing breast cancer. 

A 2011 study also said that eating nuts may lower the risk of developing diabetes, which in the long run, decreases the chances of developing pancreatic cancer.

They Aid in Digestive Health

Since almonds are an alkaline food, they help in the reduction of the pH level in our bodies. As our pH level lowers, our immune system becomes stronger, boosting the function of our digestive system. 

Almonds are Good for The Heart

Almonds protect our heart as it contains antioxidant flavonoids which, along with vitamin E, help in lowering inflammation throughout the body. This super nut also contains calcium, magnesium, potassium, manganese, copper, and arginine, which are minerals that are all beneficial for the heart. Studies also revealed almonds’ capabilities in reducing the amount of bad cholesterol.

They are Good for Weight Loss and Prevents Overeating

Almonds promote healthy metabolism which aids in weight loss, as Nurses’ Health Study revealed. Consuming almonds and other tree nuts may also decrease body mass index, as well as reduce waist measurements. Containing high amounts of fiber, protein, and fats, almonds have been shown to control your cravings and delay hunger.

Almonds are Good for the Skin

Being a good source of antioxidants and vitamin E, research showed that almonds contain abundant amounts of antioxidants namely quercetin, epicatechin, catechin, isorhamnetin and kaempferol. These help fight skin cancer, and even decreases wrinkle severity.

Almonds are Good for Healthier Teeth and Bones

The numerous minerals in almonds can help as they contain calcium, magnesium, and phosphorus, all are important for a healthier smile and stronger bones. Consuming almonds daily can also help prevent osteoporosis, decrease the risk of bone fracture, and prevent tooth decay.

How to Incorporate Almonds to Your Meals

Almonds are popularly consumed as an easy snack, but there are plenty of ways to add them to your meals. For breakfast, crumbled almonds also go well with your yogurt. Adding almond milk in our cereal or coffee could do you a good favor, too. You can also make pancakes using almond flour. Add almond butter to your smoothies to boost the absorption of antioxidants. 

Throw in crushed almonds to your salad. You can also simply toss some chopped or sliced almonds to stir fry foods, perfect for vegetable or rice dishes.