Learn the Nutritional Benefits of Almonds
Almonds
An almond is commonly referred to as a nut but it is actually the seed of a drupe. There are two types of almonds (bitter and sweet). Bitter almonds contain toxic substances and are used to make oil (toxic substances are removed during the process). Sweet almonds are non toxic and are the ones that can be eaten.
Almond oil, from either type, is commonly used as a substitute for olive oil. Sweet almond oil is easily absorbed into the skin and has traditionally been used by massage therapists. It is a well known carrier oil used with essential oils for aromatherapy.
Almonds are packed with protein (1/4 cup has almost 8 grams). They are also high in fat, but the majority are healthy fats (monounsaturated fats). Many people avoid almonds because of its high content of fat; however, one of the many nutritional benefits of almonds is its ability to help in weight loss.
Benefits
Weight
According to one study[1], people on an almond-enriched low calorie diet lost more weight than those on a diet low in calories and high in complex carbohydrates. Both diets were equivalent in calories and protein. 39% of the calories in the almond diet were from fats (25% being monounsaturated fats) and 18% of the calories in the carbohydrate diet were from fats (5% being monounsaturated fats). After six months, not only did the people on the almond diet lose significantly more weight (including pounds, body fat, and inches around the waist), they also had a drop in blood pressure (whereas the people on the carbohydrate diet had none).
Heart
Lowering ones risk of heart disease is another nutritional benefit from eating almonds. Besides having healthy fats, almonds also contain high amounts of vitamin E (a powerful antioxidant), magnesium, and potassium. Because of this, almonds lower “bad” cholesterol, improve blood flow, and help prevent atherosclerosis and heart attacks.
Other benefits include:
- increasing energy levels
- boosting the immune system
- promoting healthy skin
- reducing inflammation.
Almond Snack Mix
• Preheat oven to 350° F. Spread 1/3 cup of whole unsalted almonds on an ungreased baking sheet (single layer) and bake until lightly toasted (about 5-10 minutes), stirring once to ensure even baking.
• In a large bowl, add cooled almonds, 2/3 cup of whole grain or multibran cereal squares, 1/2 cup of low-fat granola cereal (no raisins), 1/4 cup of sweetened dried cranberries, and 1/4 cup of dried apricots (cut into strips) or golden raisins.
This is a delicious and healthy way to get the many nutritional benefits of almonds!
References
[1] Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72. 2003
Photo Credit
Image in the public domain.
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This post is part of the series: Nuts and Seeds
Health benefits of nuts and seeds.
