
Almonds nutritional content
antioxidants:
Almonds are a very rich source of antioxidants, which help reduce oxidative
stress which damages cell molecules., which contribute to diseases such as
cancer, inflammation, and aging, and the highest concentration of antioxidants
is in the peel the structure surrounding almonds, so eating almonds without
shells is not the best option for health. Among the most important antioxidant
compounds available in almonds are: Vitamin E and phenolic, in
addition to flavonoids.
A study published in the
Journal of Food Quality in 2017 indicated It is indicated that roasting almonds
helped increase the antioxidant activity, while frying it reduced this
activity.
A study published in The
Journal of Nutrition in 2007, in which a group of smokers participated, showed
that 84 grams of almonds were consumed. Daily for 4 weeks, reduce the signs of
oxidative stress by 23% to 34%.
Vitamin E:
Almonds are high in vitamin E, which contains antioxidants such as tocopherol.
Vitamin E and other antioxidants help prevent oxidative damage in the body that
occurs as a result of the accumulation of free radicals and these free radicals
are formed as a result of processes that occur in the body naturally, and the
body can remove many of them, but eating food antioxidants help with that as
well, On the other hand, scientists have tentatively linked high intake of
vitamin E with a reduced risk of Alzheimer's disease.
A review of several
studies published in the journal Molecular Nutrition & Food Research in
2016 indicated that the alpha-tocopherol antioxidant found in vitamin E may
help reduce the risk of cancer, but more studies are still needed to prove
these results.
Magnesium and Manganese: Almonds are rich in magnesium and manganese, which is important during the metabolism of carbohydrates, amino acids, and cholesterol, while magnesium is involved in 300 A metabolic pathway including energy production, protein synthesis, signal the exchange between cells, and bone building.
A study published in the
journal also indicated that magnesium contributes to the regulation of a
hormone called melatonin, which controls the body's sleep-wake cycles.
Benefits of almonds
There is insufficient evidence of its effectiveness
Almonds provide some health
benefits, but they are unconfirmed and need more studies to prove their
effectiveness, and among these benefits are the following:
Reducing the risk of heart
disease: A study published in the journal Metabolism in
2011, in which a group of people suffering from type 2 diabetes and
hyperlipidemia participated in it, adding that adding almonds to a healthy diet
has a beneficial effect on obesity, controlling blood sugar levels, and blood
sugar levels. Blood fats, which may reduce the risk of cardiovascular disease
in type 2 diabetes patients.
Lowering cholesterol levels: A study published in The American Journal of Clinical Nutrition showed that eating raw almonds and walnuts reduces total cholesterol levels. And low-density lipoprotein, or what is known as bad cholesterol. The effect of almonds in reducing cholesterol levels may be due to several reasons:
- Rich
in unsaturated fats; The American Heart Association has indicated that
consuming moderate amounts of unsaturated fats may help improve blood
cholesterol levels.
- Its
antioxidant content; Like vitamin E, it
should be noted that antioxidants help reduce the oxidation processes that
cause clogging of arteries.
Other benefits: Among the benefits: Others for which there is insufficient evidence of effectiveness: constipation, cracked and irritated skin, and some types of cancer such as cancer of the bladder, mouth, spleen, and uterus.
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