Not only does it taste delicious, the benefits of almonds for health are also not kidding. Nuts, which are often used as snacks, are known to be good for weight loss and prevent various diseases. One of them is heart disease.
Almonds are one type of tree nut that contains many nutrients and is low in carbohydrates. There are various ways to enjoy almonds, from roasting them, to being sprinkled with pastries, or processing them into almond milk.
Processing by roasting is highly recommended if you want to eat almonds as a healthy snack. Because it can be consumed without added salt, almonds are good and safe for consumption by people with hypertension.
Nutrient Content of Almonds
In 100 grams of roasted almonds, contains the following nutrients:
- 20 grams of protein
- 16 grams of carbohydrates
- 11 grams of fiber
- 258 milligrams of magnesium
- 456 milligrams of phosphorus
- 684 milligrams of potassium
- 19 milligrams of vitamin E
Almonds are also rich in healthy fats and antioxidants and have a lower glycemic index than other nuts.
Various Benefits of Almonds
Thanks to its diverse nutritional content, there are several health benefits of almonds, including:
1. Lowering the risk of cancer
The antioxidant content in almonds is believed to reduce the risk of cancer, such as colon cancer. A study shows that regular consumption of almonds can reduce levels of free radicals in the body, which are one of the triggers for cancer.
However, further clinical research is still needed to support the facts regarding these benefits.
2. Manage blood cholesterol levels
The benefits of almonds on this one can be obtained because almonds are rich in vitamin E. Vitamin E is an antioxidant that can protect blood cells from damage while preventing blockage of arteries due to cholesterol.
A study also showed that consumption of almonds can maintain levels of good cholesterol or HDL and lower levels of bad cholesterol or LDL.
3. Mstabilize blood pressure
The high magnesium content in almonds is known to reduce high blood pressure or hypertension. This is reinforced by research showing that people who eat almonds appear to experience a decrease in blood pressure.
4. Prevent heart disease
Almond is one type of nut that can increase good fat in the body and is good for heart health. A study shows that eating almonds with a certain diet can reduce the risk of coronary heart disease.
5. Control blood sugar levels
It was previously mentioned that almonds have a low glycemic index. This makes almonds good for consumption by people with type 2 diabetes, because they do not cause spikes in blood sugar.
A study also showed that people with type 2 diabetes who eat almonds, can have more controlled blood sugar levels.
6. Lose weight
Although calories in almonds are quite high, research shows that consumption of almonds in a maximum of 100 grams does not cause weight gain.
The high fiber content in almonds can also provide a longer full effect, so it can reduce appetite and of course lose weight. In addition, consuming almonds regularly can also reduce belly fat.
However, don't just rely on almonds for weight loss. Also apply a healthy diet by eating nutritious foods and exercising regularly.
The Risk of Almond Allergy That Needs to be Watched
Although there are many benefits of almonds that can be obtained, you still have to be aware of the risk of allergies. If you have a history of allergies to almonds or other tree nuts, such as cashews and walnuts, avoid any foods that contain these nuts.
Allergic reactions that occur are very diverse, ranging from itching, rash, and swelling in certain body parts, to more severe symptoms, such as shortness of breath or airway obstruction due to swelling due to an allergic reaction.
Although rare, allergies can also cause a dangerous reaction that can be life-threatening, namely anaphylactic shock.
If you don't have an almond allergy, you can consume them as a source of nutrients that are beneficial for health. However, limit the consumption of almonds to about 28 grams or a handful per day. In addition, avoid consuming raw almonds, because they contain amygdalin glycosides, which are chemicals that can release cyanide compounds, this has the risk of causing cyanide poisoning.
The health benefits of almonds are very diverse. However, you are also advised not to consume it in excess.
To find out the portion of almonds that suits your health condition, consult your doctor. Thus, the benefits of almonds that you can get will be maximized and the risk of side effects is minimal.