How Almonds Help Promote a Healthy Lifestyle

Nutrient Content

Vitamins

Excellent Source of: 

  • Vitamin E – 37%

Good Source of: 

  • Riboflavin – 17%

Also a Source of:

  • Niacin – 5%
  • Thiamin – 4%

Minerals

Excellent Source of: 

  • Manganese – 32%

Good Source of: 

  • Magnesium – 19%
  • Phosphorus – 14%
  • Copper – 14%

Also a Source of:

  • Calcium – 7%
  • Iron – 6%
  • Potassium – 6%
  • Zinc – 6%

Other

Good Source of: 

  • Fiber – 14%
  • Protein – 12%

Also a Source of:

  • Omega 3/6 fatty acids
  • Antioxidants – tocopherol, polyphenols, quercetin, other flavonoids

*All nutritional Info From (1, 2)

How Almonds Prevent Chronic Disease

How Almonds Prevent Cancer

In one study, consuming peanuts, walnuts, or almonds significantly reduced risk of breast cancer by 2 or 3 times. However, these results are predicated on high consumption levels, but by including a variety of nuts one can easily acquire this cancer preventive benefit (3).

Almonds are an excellent source of Vitamin E, supplying 37% of your recommended daily intake. Vitamin E consumed through diet or supplementation has been shown to reduce overall risk of cancer (4).

Quercetin is an antioxidant, part of a class of antioxidants known as flavonoids, found in high concentrations in almonds. It has strong cancer preventive properties. Quercetin reverses oxidative damage and has an anti-inflammatory effect, which reduces stress on tissue that could otherwise cause cancer. Quercetin helps regulate and promote natural bodily functions that prevent cancer, including controlled cell death of cancerous cells (5).

How Almonds Prevent Cardiovascular Disease

Almond and almond extracts inhibit oxidation of LDL cholesterol–widely considered the “bad” cholesterol due to its capacity to clog the arteries once oxidized. By inhibiting the oxidation of LDL cholesterol, almonds may protect against arterial plaque buildup and consequential heart attack or stroke (6).

Consuming 50 grams of almonds per day for 4 weeks also significantly reduces blood pressure. Abnormally high blood pressure, hypertension, puts strain on the arteries as they move blood through the body, damaging them and increasing risk of cardiovascular disease (7).

How Almonds Prevent Diabetes

Almonds are very good for the prevention of type 2 diabetes. One study showed that almond consumption was associated with glycemic control, while also improve waste circumference and waste-to-height ratio. (8)

Almonds Promote Other Health Benefits

The nutrients found in almonds help fortify the brain, muscles, and immune cells. 

How Almonds Promote Cognitive Health

Almonds improved visual working memory, learning, and spatial planning in test subjects consuming 3 ounces of almonds per day. Tocopherol, another antioxidant found in almonds, is important for brain function (8).

Almonds and Exercise

In addition to a variety of vitamins and minerals, almonds supply healthy fats. Omega-3’s are responsible for certain cell functions including growth, membrane structure, and internal repair. They can also influence exercise and muscle activity. They promote muscular response to exercise, improving long term outcomes when paired with proper exercise and a healthy diet. Their anti-inflammatory and antioxidant activity may also protect muscles against damage (9).

How Almonds Promote Immune Health

Quercetin not only protects against cancers, but more minor illnesses and infections. Quercetin has a direct impact on the functionality of immune cells (10). Copper, a mineral found in abundance in almonds, is also essential for enzymatic activity within the immune system. Deficiencies are linked to increased risk of infection and lower immune response to foreign bodies (11).

How Almonds Promote Gut Health

Almond consumption has been shown to have a prebiotic effect; meaning its consumption boost your gut microbiome. Prebiotics serve as the food of good bacteria in the gut to help them thrive. Almond consumption boosted 3 good classes of bacteria while suppressing one harmful type. (11)

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