Almonds benefits

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.

 Additionally, the magnesium in almonds may help lower blood pressure levels. Magnesium deficiency is associated with blood pressure regardless of whether there is an increase in weight, and one study published in the Journal of Human Hypertension in 2009 found that magnesium supplementation reduced diastolic blood pressure and systolic blood pressure significantly in people with hypertension. Blood, diabetes, and a decrease in magnesium levels.

 Also, magnesium may aid in sleep and reduce stress, as it plays a role in stimulating the parasympathetic nervous system, which helps the body to relax.

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.

 Reducing the risk of breast cancer: A study published in the Journal of Gynecologic and Obstetric Investigation in 2015 indicates that eating almonds and walnuts, Peanuts reduce the risk of breast cancer by up to 50%. This effect may be due to the antioxidant properties of almonds, which may reduce the oxidative stress associated with an increased risk of cancer.

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.