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Health Effects of Almonds

Although commonly regarded as a nut, almonds are the seed of the almond fruit, grown on almond trees. Almonds are high in fats and calories, and, as such, are often disregarded as a healthy food choice. However, almonds are rich in nutrients, vitamins and minerals, a great source of protein and fiber and carry a number of associated health benefits as a result.

  1. Heart Health

    • Despite containing a large quantity of fat, 90 percent of the fats found in almonds is monounsaturated, providing essential fatty acids, or "good fast," which are proven to lower LDL (bad cholesterol) levels in the blood. The vitamin E found in almonds is a powerful antioxidant, protecting the the body from free radical damage and helping promote a healthier heart. Magnesium is another important mineral, influential in relaxing veins and arteries to increase blood flow. Magnesium deficiencies have been linked to an increased risk of heart attack. A 1/4 cup of almonds contains almost 25 percent of the daily recommended amount of magnesium.

    Blood Sugar Levels

    • Studies cited by whfoods.com have shown that eating almonds decreases the blood sugar surge associated with eating high-glycemic foods or simple carbohydrates. Patients tested found that almonds actively lowered the glycemic index of a meal; the more almonds consumed, the smaller the increase in blood sugar after eating. This has positive health consequences from reducing the risk of diabetes and promoting cardiovascular health.

    Weight

    • Essential fatty acids, found in abundance in almonds, help flush away stored fats from the body, helping break down fat cells and transporting them to the liver where they can be processed. A study published in the "International Journal of Obesity and Related Metabolic Disorders" showed that subjects eating an almond-rich, calorie-controlled diet saw a 56 percent better reduction in body fat compared to those on a carbohydrate-rich, calorie-controlled diet.

    Energy

    • Almonds are a great source of the minerals manganese and copper, providing 45 percent and 20 percent of your daily needs, respectively. Both minerals are essential for the production of the oxidative enzyme superoxide dismutase. This enzyme combats free radical damage to the mitochondria, which is responsible for energy production in your cells. Vitamin B2 (riboflavin) found in almonds also helps increase oxygen-based energy production.

    Soft Tissue Health

    • One 1/4-cup serving of almonds contains more than 7 g of protein --- more than the typical egg. Protein is essential for the maintenance, repair and growth of lean muscle and connective tissue.

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