How Your Body Benefits From Four Almonds Everyday
Would you like to know what could happen if you consumed about four almonds a day? Almonds are one of the most widely consumed nuts. They have a slightly sweet taste that’s very pleasant to the palate and also combines very well with various foods, fruits, vegetables, cereals, etcetera.
They’re a very healthy food. According to the Spanish Nutrition Foundation (FEN), they contain proteins, monounsaturated fatty acids, unsaturated fatty acids, fiber, calcium, phosphorus, magnesium, iron, zinc, potassium, vitamin E, riboflavin, thiamine, niacin, and folates.
Therefore, consuming them regularly as part of a balanced diet can be very beneficial to your health. Find out more below.
Benefits of consuming 4 almonds a day
The Spanish Nutrition Foundation experts point out that:
- A 25 g serving of shelled almonds provides 42 % of the recommended daily intakes of vitamin E for the study population.
- A serving of 25 g of shelled almonds provides 18% of the recommended daily intakes of phosphorus for the study population.
1. Eating four almonds a day helps maintain cardiovascular health
We recommend that you read: 6 Habits for Naturally Controlling Cholesterol
Almonds have high levels of antioxidants, monounsaturated fatty acids, as well as the aforementioned magnesium and copper. For this reason, they’re a recommended food to complement the diet and also to take care of cardiovascular health.
To prevent heart disease or coronary heart disease, as well as other heart disorders, it’s best to consume almonds in their natural state. Without salting, frying, or roasting.
2. You will have healthy cholesterol levels
Almonds are a food that contributes to the maintenance of healthy cholesterol levels. Believe it or not, they’re part of the list of the 5 most efficient foods to reduce the level of “bad” cholesterol (LDL).
3. Your microbiota will be much healthier
Because of their fiber content, the consumption of foods such as almonds is beneficial for the health of the intestinal microbiota or flora, which translates into the growth and reproduction of good bacteria in the intestine.
4. They’ll help you stay trim
Even though you might believe that nuts are just high in calories, the truth is that almonds can help you stay trim.
According to a scientific study carried out in 2003, published in the magazine, Nature, people who eat almonds consume less carbohydrates throughout the day.
Eating almonds also will help you lose weight and stabilize your metabolism, thanks to the vitamins and fiber found in the nuts.
5. Almonds are beneficial for your skin
Almonds are also great for taking care of our skin health. Thanks to their high manganese content, they can play a role in collagen production.
6. Healthy hair
Almonds are rich in B group and vitamin E that’ll give your hair the shine and strength that it needs.
Thanks to their high mineral content, such as magnesium and zinc, they boost hair growth as well as beauty and health.
Also see: 7 Home Remedies for Healthy Hair
7. They’ll help your brain work as it should
An action as simple as eating almonds on a regular basis could help you improve your brain functions. It’s possible because the tocopherol and fatty acids that these nuts provide improve memory.
8. Dental benefits
Almonds can also be a wonderful food source if you’re trying to take care of your teeth. Their high phosphate content make them a powerful food for protecting and strengthening bones and teeth.
In order to enjoy the benefits, you’ll only need to eat a couple of almonds several times a week.
Will you give almonds a try?
Now that you know all the benefits almonds have to offer, you’ll definitely consider including them more often in your diet in a variety of ways, whether it’s plain, in smoothies, in salads, or with a little yogurt.
Look for the option that most appeals to you and start giving extra nutrition to your body. If you also adopt and maintain good lifestyle habits, you will begin to appreciate the results much sooner than you think.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- MA. Wien, JM. Sabaté. Et Al. Almonds vs complex carbohydrates in a weight reduction program. International Journal of Obesity volume 27, pages1365–1372 (2003)
- Kamil A., Chen CY. J Agric Food Chem. Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging , Tufts University, United States. (2012). Health benefits of almonds beyond cholesterol reduction.
- Burns AM. Et Al. Nutr Res. (2016). Diet quality improves for parents and children when almonds are incorporated into their daily diet: a randomized, crossover study.
