The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.
Despite being high in fat, they are highly nutritious and extremely healthy.
1. Almonds Deliver a Massive Amount of Nutrients
The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree. Almonds are native to the Middle East, but the United States is now the world’s largest producer.The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.They are sold either raw (often referred to as “natural”) or roasted.
Almonds boast an incredibly impressive nutrient profile.
A 1 ounce (28 grams, or small handful) serving of almonds contains :
- Fiber: 3.5 grams.
- Protein: 6 grams.
- Fat: 14 grams (9 of which are monounsaturated).
- Vitamin E: 37% of the RDA.
- Manganese: 32% of the RDA.
- Magnesium: 20% of the RDA.
- They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
2. Almonds Are Loaded With Antioxidants
Almonds are a fantastic source of antioxidants.
Antioxidants help to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer .
The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin .For this reason, blanched almonds (skin removed) are not the best choice from a health perspective.
3. Almonds Are High in Vitamin E, Which Protects Your Cell Membranes From Damage
Vitamin E is the name for a group of fat soluble antioxidants.
These antioxidants tend to build up in cell membranes in the body, protecting the cells from oxidative damage.
Almonds are among the world’s best sources of vitamin E, several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease.
4. Almonds Can Assist With Blood Sugar Control
Nuts are low in carbs, but high in healthy fats, protein and fiber.This makes them a perfect choice for diabetics.
However, another thing that sets almonds apart, is their remarkably high amount of magnesium.
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.
The current recommended intake for magnesium is 310-420 mg. Two ounces of almonds provide almost half of that, with 150 mg of this important mineral.
It turns out that 25-38% of type 2 diabetics are deficient in magnesium, and correcting the deficiency significantly lowers blood sugar levels and improves the function of insulin.
Interestingly, people without diabetes also see major reductions in insulin resistance when supplementing with magnesium.
This indicates that high magnesium foods (like almonds) may be beneficial for prevention of metabolic syndrome and type 2 diabetes, both of which are massive health problems today.
5. Magnesium Also Has Benefits For Blood Pressure Levels
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