HOW ALMONDS ARE GOOD FOR THE HEART?
ALMONDS ARE GOOD FOR HEART

HOW ALMONDS ARE GOOD FOR THE HEART?

Almond is one of the most popular tree nuts in the world. Almonds comprise a lot of nutrients, such as antioxidants, vitamins, and minerals. Almonds are good for heart health.

The scientific name of the Almond Tree is Prunus Dulcis. The edible seeds of the almond trees are almonds. Almonds are native to the region of the Middle East. Presently, the United States is the largest producer of Almonds in the world.

We at Fresh Veg Store, https://freshvegstore.com/ are selling various brands of almonds.

Health benefits of almonds

The following are the health benefits of almonds:

Almonds provide a lot of nutrients

Almonds provide a lot of nutrients to us which are very much beneficial for our health.

One ounce (28 grams) of Almonds comprises the following nutrients:

  • 3.5 grams of Fibre,
  • 6 grams of Protein,
  • 14 grams of Fat,
  • 37% of Vitamin E,
  • 32% of Manganese, and
  • 20% of Magnesium.

Almonds also contain some amounts of Copper, Vitamin B2 (Riboflavin), Phosphorus, etc.

This amount of nutrients is found from a small handful of almonds, which provide 161 calories and 2.5 grams of digestible carbohydrates.

One should know the fact that the human body does not absorb 10-15% of the calories due to the reason that some of the fat is not accessible to digestive enzymes.

Almonds comprise high amounts of healthy monounsaturated fats, fiber, protein, and several other important nutrients.

Almonds contain high amounts of Phytic Acid. The phytic acid combines together various minerals and prevents them from being absorbed. This substance is usually considered a healthy antioxidant. And, it partially decreases the quantity of iron, zinc, and calcium we get from almonds.

Almonds sold in the stores generally have the removed shell, and the edible nut present inside can be seen. Almonds are sold by us in the raw form also and in the roasted form also.

Uses of Almonds

  • Almonds are used to produce almond milk, oil, butter, flour, or paste – which is also called marzipan. Marzipan is a sweet paste utilized in confectionary baking – in pastries, candy and cakes.
  • In Asia, almonds are used in fish poultry, meat, and veg food recipes.
  • Higher than 25 varieties of Almonds are grown in California, Marcona, and Valencia. Almonds are also produced in Spain and ferragnes. And, they are imported in Greece.
  • Sweet almonds are the famous edible type, eaten as nuts and are put in cooking. These types of almonds are also used as almond oil, or almond meal.
  • The oil of bitter almonds is utilized in production of flavouring extracts. And, those flavouring extracts are used in foods and liquors, and in that process, the prussic acid should be removed first.

Chemical composition of Almonds

Bitter and sweet almonds have almost the same chemical composition. The composition of fixed oil (non-volatile oil) is between 35 and 55 percent. Both types of almonds have the enzyme, Emulsion, whose resultant product is Glucose, in presence of water. Bitter almonds contain the substance, Amygdalin, which is present only in very small amounts in sweet almonds. The bitter almonds’ oil comprises Benzaldehyde and Prussic (Hydrocyanic Acid). Almonds contain higher amounts of proteins and fats, and they give fewer amounts of iron, calcium, phosphorus, ad Vitamins A, B complex, and E.

Almonds are high in antioxidants

Almonds are a wonderful source of antioxidants. Antioxidants provide us protection against oxidative stress, which can damage the molecules in human cells. This condition is called oxidative damage. Oxidative damage also leads to inflammation, diseases like cancer, aging, etc.

The powerful antioxidants in almonds are concentrated in large amounts in the brown layer of its skin. Because of this reason, blanched almonds – those almonds which have their skin removed are not the best option, from the health point of view.

A trial was done on 60 male smokers. From the survey, it was concluded that around 3 ounces, .i.e. 84 grams of almonds each day decreased oxidative stress biomarkers by 23-34% during a duration of four weeks.

The conclusion from this survey supported the conclusions of another survey. The conclusion of the latter survey was that consuming almonds along with main course meals decreased a few markers of oxidative damage.

Almonds are high in Vitamin E

Almonds contain high amounts of Vitamin E. This category of vitamin belongs to the group of fat-soluble antioxidants. These anti-oxidants tend to grow in the cell membranes of our body, protecting our cells from the condition of oxidative damage. Receiving large amounts of Vitamin E from foods is very much beneficial for our body, from a health point of view. Almonds are one of the best sources of Vitamin E globally. About one ounce of Almonds provides about 37% of the RDI (Recommended Dietary Intake).

Different studies have revealed that consumption of higher Vitamin E leads to lesser rates of heart disease, cancer, Alzheimer’s disease, etc. Thus, almonds are good for heart, due to the large amounts of Vitamin E present in them.

Almonds help in blood sugar control

Nuts contain lesser amounts of carbohydrates, and higher amounts of healthy fats, protein, and fiber. Due to this reason, nuts are a perfect choice for those who have diabetes. Another advantage of almonds is the presence of the mineral, Magnesium in a high amount inside them. The mineral, Magnesium is required in more than 300 processes of the human body, along with control of blood sugar.

The present RDI for the mineral, Magnesium is 310-420 mg. Half of that amount can be got from 2 ounces of Almonds – approximately 150 mg of Magnesium.

Thus, magnesium is a very important mineral, and almonds contain higher amounts of that mineral. It is an interesting fact that 25 percent – 38 percent of the humans having type 2 diabetes have deficiency of magnesium in their body. Improving the deficiency of this mineral, Magnesium remarkably decreases the levels of blood sugar, and enhances the function of insulin. Those who do not have diabetes notice significant decrease in resistance to insulin, while being supplemented with magnesium. This shows that foods rich in magnesium like almonds help a lot in preventing metabolic syndrome, and type 2 diabetes.

Magnesium benefits the levels of blood pressure

The mineral, Magnesium assists a lot in benefitting the levels of blood pressure in a human body. If the blood pressure becomes high, then it becomes the major cause of kidney failure, heart attacks, strokes, etc. It does not matter whether you are overweight or not, but a shortage of the important mineral, magnesium leads to high blood pressure. Many studies have revealed that, a correction in the deficiency of magnesium can be the major cause insignificant decrease in blood pressure.

If a person does not meet the dietary suggestions for Magnesium, then also if you eat almonds daily, then it will help a lot. Thus, it can be concluded from this subheading that, low levels of Magnesium lead to high blood pressure, and consumption of almonds can assist in the control of the blood pressure.

Almonds lower the cholesterol levels

If the LDL lipoproteins are present in higher amounts in human blood, then it is called bad cholesterol – which is one of the factors of the risk of heart disease. A person’s can diet can have major impacts on the levels of LDL. Many studies have revealed that almonds have helped in reducing the levels of LDL effectively. A study was conducted for a duration of 16 weeks with 65 people in the pre-diabetes condition. It was concluded that, a diet giving 20% of calories from almonds decreased the levels of LDL cholesterol by an average amount of 12.4 mg/dL.

From another study, it was concluded that, consuming 1.5 ounces (42 grams) of almonds each day decreased the levels of LDL cholesterol by 5.3 mg/dL. And, it also helped in maintaining good amounts of HDL cholesterol. The participants in the survey also lost their belly fat.

Thus, it is a fact that consuming 1-2 handfuls of almonds each day, can help in a mild decrease in bad LDL cholesterol, thus decreasing the risk of heart disease. Thus, we can conclude from this subheading that, almonds are good for the heart because they lower the cholesterol levels.

Eating almonds decrease the hunger

Consuming almonds decreases the hunger of human beings, by lowering the total calorie intake. Almonds comprise lesser amounts of carbs and are high in proteins and fibers. Both proteins and fibers help in improving feelings of fullness. It helps people in eating lesser calories of food. A study was done for a period of four weeks on 137 participants. The study revealed that a daily 1.5 ounce (43 gram) consumption of almonds remarkably decreased the hunger and the wish to eat.

Several other studies have also revealed the impacts of hunger-fighting of nuts. Thus, it can be concluded from this subheading that, almonds and other nuts improve fullness and assist us in consuming lesser calories.

Almonds can prove to be effective for weight loss

Nuts comprise various nutrients which the human body struggles to break down for digestion. About 10-15 percent of the calories present in nuts are not absorbed by our body. Along with that, some survey proves that consumption of nuts can enhance our metabolism partially. Due to the saturating properties of nuts, they add great value to the effective weight loss diet.

In a qualitative study of human research, it was found out that, a low-calorie diet of three ounces (84 grams) of almonds enhanced loss of weight by 62 percent in comparison with a diet full of complex carbohydrates.

Another survey was done on one hundred overweight women. From the study, it was concluded that those who ate almonds lost more kilograms of weight in comparison to those with a nut-free diet. The waist circumference of those women was improved, and improvements in other health markers were also found out from the study. Almonds are high in fat, but they are also a weight-loss-friendly food to eat.

Almonds and other nuts contain higher amounts of calories As a part of snacks, almonds, and other nuts are on the over-eaters black list.

Thus, it can be concluded from this subheading that, although almonds are high in calories, consuming these nuts does not promote a gain in weight. Rather some surveys even suggested the opposite thing. They proved that almonds can enhance weight loss.

CONCLUSION

The nuts, almonds comprise of healthy fats, and large amounts of Vitamin E, the mineral, magnesium, fiber, protein, etc. Almonds have many advantages on human health such as reducing the levels of blood sugar, decreasing blood pressure, and decreasing the levels of cholesterol. Almonds can also assist in decreasing hunger and enhancing weight loss.

Almonds are very perfect as a portion of food for consumption because of their many benefits to our health. Thus, we can say that almonds are good for the heart.

You can read this article to learn more about the benefits of almonds.

So, visit our website of Fresh Veg Store, https://freshvegstore.com/ .i.e., and order almonds from us.

Also, we are calling all the vendors to come forward and put their almonds for sale on our w-commerce website of Fresh Veg Store.

Method of Registration for Vendors (On https://www.freshvegstore.com/ website)

The method of registration for becoming a vendor on our successful e-commerce website, On https://www.freshvegstore.com/, is given as follows:

  • An application form will appear for registration of vendors.
  • Mention all your personal details, such as name, username, email, address, etc.
  • After filling up all the details, you can submit your form by clicking on register.
  • Then, you will get a message on the webpage saying that.

‘You have successfully submitted your Vendor Account request. 

Your vendor application is still under review.

You will receive details about our decision in your email very soon! ’

  • After we approve your application for registration as a vendor on our website, you will finally be able to become a registered vendor and upload your products to our e-commerce website.

If you have any queries, then you can ask in the comments section below.

Leave a Reply