Your diet is something that plays a major role in your well-being and getting it right is as important as putting the food in your system.
There are different food items in form of seeds that have recently started gaining prominence in Nigeria and other nations where they were not used often.
Almond seed is one of such and it is an edible seed. The seed is one of such food items that are healthy and full of nutrients for man.
Also, it is referred to as Prunus dulcis.
Almond is originally popular in the Middle East, but the current world’s largest producer is the US.
Interestingly, it is one of the nutritious and healthy shelled seeds that we stock at our stores in Lagos and Abuja.
The nutritional value of the seeds are:
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.
Phytic acid is a substance that binds certain minerals and prevents them from being absorbed.
More so, this acid is largely considered a healthy antioxidant, but it also slightly reduces the amount of iron, zinc and calcium you get from almonds.
Therefore, under listed are the health benefits of almonds.
1. Loaded With Antioxidants
Sadly, living in highly populated cities across Nigeria is something that exposes one to smoke, dust and other form of pollution.
But God has provided natural fruits that can help man survive these challenges.
Interestingly, the almond seed is a great source of antioxidants that could detoxify the body of toxins.
One major impact of antioxidants is the protection against oxidative stress.
Sadly, this form of stress could damage molecules in your cells and contribute to inflammation, aging and diseases like cancer.
However, the powerful antioxidants in almonds are largely concentrated in the brown layer of the skin.
This makes almonds without its skin less of a good choice if you want these antioxidants.
A 2015 study of almond and its health benefits highlighted that they are likely to lower risk of oxidative damage to proteins.
This they do by decreasing the glycemic excursion and by providing antioxidants.
2. High In Vitamin E
Vitamin E is a family of fat-soluble antioxidants that build up in cell membranes in your body.
They protecting your cells from oxidative damage.
Almonds are among the best sources of vitamin E world-wide, with just 1 ounce providing 37% of the RDI.
3. Lowers Risk Of Heart Disease, Cancer
Almond is rich in Vitamin E and studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease.
As identified earlier, almond also contains magnesium, and this makes it even more active in lowering blood pressure levels.
According to researches, high blood pressure is one of the leading causes of heart attacks, strokes and kidney failure.
Also, a deficiency in magnesium has been linked to high blood pressure.
This is regardless of whether you are overweight or not.
Therefore, adding few seeds of almond to your diet will help you meet dietary recommendations of magnesium.
4. Lowers Cholesterol Levels
Meanwhile, studies say that with high levels of LDL lipoproteins in your blood, you are at risk of having heart-related diseases.
And what you eat could affect the LDL levels.
However, almond seeds could help lower the LDL and help the heart stay healthy.
Some studies have shown that almonds effectively lowers the LDL.
According to a 2010 study, a diet consisting of 20% of calories as almonds over a 16-week period is effective in improving markers of insulin sensitivity and yields clinically significant improvements in LDL-C in adults with prediabetes.
5. Lowers Blood Sugar Level
Because almond are low in carbohydrate and high in healthy fats, protein and fiber, it is a great choice for people with diabetes.
The magnesium component in almond is also a plus for persons with diabetes.
Magnesium is a mineral that helps in controlling blood sugar and this makes almond a good meal for diabetics.
According to research, 25–38% of people with type 2 diabetes are deficient in magnesium.
These and more health benefits that almond offers are great reasons to add them to your diet.
And the interesting thing is that you can get almond at Prince Ebeano Supermarkets in Lagos and Abuja. One thing we do is to make healthy foods available to all.