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Health benefits of almonds: Why does this nut need to be on your diet

In a 2011 study, 20 people with type 2 diabetes ate 60 g of almonds a day for 12 weeks. Overall, they saw improvements in: blood sugar levels as well as blood lipid, or fat, levels. 

By Newsd
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Health benefits of almonds: Why does it need to be on your diet

Almonds can be a boon for memory and brain functioning but it’s also good for weight loss. They contain many essential nutrients, which can help you improve the way you think. If you are someone who loves to munch on almonds than you should consider yourself lucky to have eaten the right nut. Almonds are good for the hair, eyes, brain, skin and almost everything related to a healthy body and mind. And almonds are a  good source of protein, minerals, calcium and much more.

Almonds are high in fat, but it is unsaturated fat. This type of fat does not increase the risk of low-density lipoprotein (LDL) or “bad” cholesterol.

Almond consumption and its benefits-

Good for heart:

With the help of minerals like potassium, folic acid, protein, monounsaturated fats, and vitamin E contained in almonds, It helps with the smooth functioning of the heart, hence consuming almonds can reduce your chances of heart diseases.

A study from 2014, scientists found that almonds significantly increased the levels of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow. The participants were all healthy males from 20–70 years of age who took 50 g of almonds per day for 4 weeks.

 

Improves bone health:

Almonds contain calcium, magnesium, manganese, copper, vitamin K, protein, and zinc, all of which contribute to bone health. Experts have recommended almonds as a way to obtain some of these nutrients.

 

Aids weight loss:

Research belonging to the year 2015 shows that eating almonds as a mid-morning snack can leave a person feeling full for some time. People consumed either 28 g (173 calories) or 42 g (259 calories). The extent to which the participants’ appetites remained low was dependent on the number of almonds they consumed. Almonds are packed with fiber, protein, and fat.

 

Almonds and blood sugar:

There are some indications that almonds may help manage blood sugar levels. Many people with type 2 diabetes have low magnesium levels. A deficiency is common among those who have difficulty managing their blood sugar levels. Scientists have provided a linkage between magnesium deficiency and insulin resistance.

In a 2011 study, 20 people with type 2 diabetes ate 60 g of almonds a day for 12 weeks. Overall, they saw improvements in: blood sugar levels as well as blood lipid, or fat, levels. One ounce of almonds provides 76.5 mg of magnesium, or between 18% and 24% of an adult’s daily requirement

 

Almonds and cancer risk:

A 2015 study looked at nut consumption and cancer risk. The authors identified a two to three times lower risk of breast cancer among individuals who consumed higher quantities of peanuts, walnuts, and almonds, compared with those who did not.

They concluded that “peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer.”

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