Almond is an edible nut of Prunus dulcis, more commonly called the almond tree. It is a tree nut that is eaten by most people around the world.
You see, while you eat grains and other food items, you should also consider adding nuts to your diet. There is a reason they are very around with us.
Basically, your diet plays a good role in how well you will stay throughout your years on earth.
For this reason, it is important that you make the right choice each time something has to go into your mouth to your stomach to nourish your body.
Almond is popular in the Middle East, but the current world’s largest producer is the United States.
Apart from the above information, here are 9 things you don’t know about almond.
1. Nutritional Value
If you have had this nut before, chances are that you do not know so much about what it contains.
You are about to realise how much this nut loads your body with nutrients.
Almond nut is rich in nutrients and 1-ounce (28-gram) serving of almonds contains:
- Fiber: 3.5 grams
- Protein: 6 grams
- Fat: 14 grams (9 of which are monounsaturated)
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
- They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
A handful amount of almond contains 161 calories and 2.5 grams of digestible carbohydrate.
Also, the seeds are high in phytic acid. This substance binds certain minerals and prevents them from being absorbed. You can call it anti-nutrient. This may be responsible for the findings of a study below.
The study says cell walls of almond seeds reduce lipid bioaccessibility by hindering the release of lipid available for digestion (1).
Furthermore, phytic acid slightly reduces the amount of iron, zinc and calcium you get from almonds.
That said, however, this acid is largely seen as a healthy antioxidant.
2. Loaded With Antioxidants
The second thing you do not know about almond is that it is loaded with antioxidants.
Unfortunately, if you live in a highly populated cities in Nigeria or other parts of the world, chances are that your exposure to air pollutants is high.
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Fume from vehicles and other heavy duty engines find their way into your body.
Fortunately, almond could be of great benefits, helping with arresting these toxins that come into your body.
This nut is a good source of antioxidants that could detoxify the body of toxins.
For instance, the antioxidants in almond and other plants could protect against oxidative stress (2).
You see, this form of stress could damage molecules in your cells. When that happens, it contributes to inflammation, aging and diseases like cancer.
Basically, the powerful antioxidants in almonds are largely concentrated in the brown layer of the skin.
For this reason, if you decide to take out the skin of almond, you will lose out on these antioxidants.
In 2015, researchers found that almond nuts are likely to lower risk of oxidative damage to proteins (3).
According to the study, the nuts decrease the glycemic excursion through the antioxidants they provide.
Also, a clinical trial in 60 male smokers found something interesting about almond and oxidative stress.
It says about 3 ounces (84 grams) of almonds per day reduced oxidative stress biomarkers by 23–34% over a four-week period (4).
3. Almond Is High In Vitamin E
You see, you need a certain amount of vitamin E every day and you can get a reasonable amount from almond.
Earlier you saw that almond has vitamin E as one of its nutrients.
Vitamin E is a family of fat-soluble antioxidants that build up in cell membranes in your body.
They protect your cells from oxidative damage just like other antioxidants.
In fact, almonds are among the best sources of vitamin E world-wide, with just 1 ounce providing 37% of the Recommended Dietary Intake (RDI).
4. Lowers Risk Of Heart Disease
We are sure you are not aware that almond could help lower risk of heart disease.
This is also a function of the vitamin E in almond.
You see, one of the things that could happen as an individual ages and engages more in sedentary lifestyle, is build up of cholesterol level.
This high level of bad cholesterol could also trigger heart diseases.
But with vitamin E, the risk of increase in bad cholesterol reduces.
A study says vitamin E has been accepted as an important protective factor against hypercholesterolemia-induced age-related diseases (5).
Also, almond contains magnesium, a mineral that is helpful in lowering blood pressure levels.
5. Almond May Prevent Certain Forms Of Cancer
Again, the vitamin E content of almond is helpful in prevention of certain forms of cancer.
Different studies have highlighted how higher vitamin E intake could reduce the risk of cancer; one of which is prostate cancer (6), (7).
6. Lowers Cholesterol Levels
The need to keep your cholesterol level in check is really important.
According to studies, high levels of LDL lipoproteins in your blood puts you at risk of having heart-related diseases.
Almond nuts could help lower the LDL and help the heart stay healthy.
According to a study, a diet consisting of 20% of calories as almonds over a 16-week period is effective in improving markers of insulin sensitivity.
This yields clinically significant improvements in LDL-C in adults with prediabetes (8).
7. Lowers Blood Sugar Level
Almonds are high in healthy fats, protein and fibre. This makes them amazing for diabetics.
Also, this nut is low in carbohydrate and high in magnesium component.
You see, this same magnesium is a mineral that helps in the control of blood sugar.
According to a study, 25–38% of people with type-2 diabetes are deficient in magnesium (9).
8. Almond Can Help You Lose Weight
You may not know that almond is a good thing to snack on if you are above your ideal weight.
Basically, almonds are low in carbohydrates and high in protein and fiber.
Protein and fibre increase feeling of fullness. Ultimately, this makes you eat fewer calories (10).
For instance, a four-week study in 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly reduced hunger and the desire to eat (11).
9. Almond Is Great If You Are Trying To Conceive
Basically, pregnancy affects some women negatively when it comes to remembering things. Suddenly, after giving birth, they begin to notice that they are having memory loss.
But you can reduce this effect of pregnancy if you eat some almonds while you prepare to get pregnant or during the terms.
A study found that prenatal almond consumption improved memory. It did not stop there.
Almond also made a modest reduction in anxiety-like behavior and increased stress adaptation in adult male offspring.
Also, the study says molecular assessments showed an increased level of cyclic AMP response element-binding proteins; phosphorylation and brain-derived neurotrophic factor in people who ate almond before and during pregnancy.