Are you on a diet for weight loss? Then the benefits of almonds for weight will shock you and make you consume them every day. With rising health problems it’s time to shift towards healthy habits and healthy foods. For those who aren’t aware, Almonds have a well-deserved reputation as a healthy food.
They are a rich source of healthy fats, protein, and fiber. Apart from those Almonds are high in essential nutrients like magnesium, vitamin E, and copper. While almonds aren’t a low-calorie food, but they can easily fit well into a weight-loss diet. Enjoy an ounce of almonds as a healthy on-the-go snack, or pair them with other weight-loss foods like oats, and vegetables to lose weight.
Almonds are also useful in several diseases and make your body stay healthy. In this post, we are going to cover the benefits of Almonds for weight loss, why it’s essential for a healthy heart with the health benefits of Almonds, their Nutrition facts, and Calories.
Almonds Nutrition Facts
Studies have shown that including almonds in an energy-restricted diet helps in cardiometabolic health. Further, researchers from the University of South Australia have found that almonds are great for people who want to lose weight. They examined the effect of almonds in an energy-restricted diet and found it dramatically reduced body weight by 7kg.
University of South Australia researcher Dr. Sharayah Carter says the study demonstrates how nuts can support a healthy diet for weight management and cardiometabolic health.
“Nuts, like almonds, are a great snack. They’re high in protein, fibre, and packed with vitamins and minerals, but they also have a high-fat content which people can associate with increased body weight,” Dr Carter says.
As per a study published in the International Journal of Obesity, the almond diet contained 39% total fat including 25% from heart-healthy monounsaturated fats, while the non-almond diet contained 18% total fat, 5% from monounsaturated fats.
Further, as per the study snacking on almonds regularly not only helps in losing weight but also helps reduce belly fat and waist circumference.
Almonds contain a whole of crucial Vitamins like Vitamin E and Vitamin B2. It also carries magnesium, copper, phosphorous, and Minerals.
- Magnesium- 45%
- Vitamin E- 44.8%
- Copper- 20%
- Tryptophan- 8%
- Phosphorous- 8%
- Magnesium- 6%
- Vitamin B2- 6%
Apart from all of the above minerals and Vitamins Almond also contains Potassium, Iron, Calcium, and Zinc. It also contains monounsaturated fats, which is one of the best fat for our health.
Fact: A half cup of almonds will satisfy the following percentage of Minerals and Vitamins.
Almonds For Weight Loss
Almonds are good for weight loss. As it contains fiber and MUFA, it helps to get satisfying results for a person who is on a weight loss diet plan. It controls the appetite as it keeps you satisfied for a longer period of time.
Almonds contain a high amount of calories, however, it does not create weight gain when taken in less amount. Several studies have shown positive results and quoted that almonds are good for weight loss.
Consuming almonds on a regular basis makes the body healthy and reduces the chances of obesity. So we can say that almonds are good for weight loss and the best choice to add to your weight loss diet.
Almonds For A Healthy Heart
The benefits of almonds also include heart benefits. Almonds help in promoting heart health because they are a very good source of MUFA. It also carries Vitamin E, which is an antioxidant and prevents the accumulation of plaque in arteries.
Almonds also contain monosaturated fats and polyunsaturated fats which are good for heart health. Apart from those two fats Almonds also contain phosphorous which supports maintaining heart rate.
Other Health Benefits Of Almonds
Apart from weight loss and heart benefits, almonds also have several other health benefits. They are,
1. Good Source Of Energy
Almonds are rich in copper, manganese, and Riboflavin. These essential elements help in energy manufacturing inside our body and help in keeping us active. This is the main reason why energy-giving food bars are always stuffed with almonds.
2. Improves The Strength Of Bones And Teeth
Almonds are a rich source of nutrients such as Calcium and Phosphorus. These essential elements are mainly responsible for the strength of bones and teeth.
Several studies have proven that nutrients like Calcium and Phosphorus prevent osteoporosis and increase the strength of the bones and teeth. So if want to have a good tooth along with strong bones then start eating Almonds.
3. Excellent For Skin And Hair
The benefits of almonds also include skin and hair benefits. Almonds are rich in Vitamin E which enhances the flexibility and moisture of the skin. By keeping the skin healthy, it makes us look younger and refreshed. Almonds also assist in treating sunburn. Being a powerful antioxidant, it decreases damage to the hair and makes it silky and shiny.
Almonds are the best remedy to prevent and fight acne, blackheads, and whiteheads. This is due to the fatty acids found in them. These fatty acids control the oil that gets clogged in these skin pores. Further, when you apply almond oil to your skin it helps in reducing skin rashes.
Almond oil also helps in treating stretch marks by nourishing the skin and preventing skin tears. All you need to do is heat the almond oil, apply it to the stretch marks, and leave it for an hour. Make sure you apply this twice a day to see the difference.
4. Enhances Brain Function
Several studies have been conducted on the benefits of almonds and certain studies have shown that almond carries essential nutrients which improve brain function. All of us know that the main reason for Anemia is a lack of oxygen in red blood cells.
Almonds contain iron, copper, and vitamins which work as a catalyst in the synthesis of hemoglobin. Therefore, it is used in therapy for anemia.
Health Tips: Eating 5 almonds soaked in water daily increases the focus and concentration of the brain.
5. Good For Eyes
Almonds are a high source of vitamin E that protects your eyes and prevents abnormal changes to your lens. So, consuming almonds will protect your eyes, however, do not consume almonds in high quantities as this can lead to weight gain.
Risks of Consuming Almonds
Although almonds are good for health, they should be consumed in limited quantities. Eating a large quantity of almonds may lead to certain health issues. Here are some of the common risks that are associated with the consumption of almonds.
- Severe itching
- Difficulty in swallowing
- Shortness in breath
Note: If you are allergic to almonds, then you should avoid almonds at any cost to avoid any health complications.
The Bottom Line
If you are trying to lose weight, try unsweetened almond milk. The monounsaturated fat discovered in almonds will prevent overeating and the dietary fiber contributes to the sensation of being full, despite eating only a small amount. Almonds are also frequently used as a healthy solution for relief from constipation, respiratory disorders, coughs, heart disorders, and diabetes.
Almonds are high in antioxidants such as vitamin E and flavonoids. These help protect cells from damage caused by free radicals and oxidative stress. Further, snacking on almonds regularly not only helps in losing weight but also helps reduce belly fat and waist circumference.
It is better to eat almonds early in the morning or as snacks. Soak almonds overnight and eat them in the morning. It also makes them easier to digest and absorb nutrients. Soaked almonds are a good source of vitamins, minerals, protein, and fiber.
California Almonds and Mamra Almonds are better options than regular almonds. They contain a higher amount of monounsaturated fats that are essential in lowering bad cholesterol.
Mamra Badams are the most expensive variety of almonds. They are richer in good fats when compared with the regular almond varieties.
Almonds provide 6 grams of plant protein per 30-gram serving. Further, they are naturally salt-free/sodium-free and low in sugars.