6 benefits for your body of eating almonds

Almonds are a nutritious seed that can offer health benefits. They contain vitamins, minerals, protein and fiber. They can be enjoyed raw or toasted, they are ideal as a sandwich or as an ingredient in different sweet and savory dishes.

One ounce of almonds provides 45 calories, 6 g protein, 3.6 g fiber, and 14 g of healthy fats.

1. They help reduce cholesterol

Almond consumption can help reduce the risk of heart disease by reducing total and LDL cholesterol and exerting anti-inflammatory and antioxidant effects.

According to the Harvard Nutrition Source, the plant sterols found in almonds can interfere with the absorption of cholesterol and bile acids, and the high amount of unsaturated fat in almonds promotes an improved lipid profile, especially when this food replaces other foods high in saturated fat and carbohydrates refined.

2. They provide antioxidant vitamin E and stimulate the immune system

Almonds are rich in vitamin E, a vitamin that acts in the body as an antioxidant and helps protect cells against damage caused by free radicals .

The body also needs vitamin E to stimulate the immune system, according to the National Institutes of Health. Vitamin E helps to dilate blood vessels and prevent the formation of blood clots inside them and is also used by cells to interact with each other.

One ounce of dry-roasted almonds provides you with 6.8 mg of vitamin E, the 45% of recommended vitamin E per day.

3. They can help you sleep better

According to Medical News Today, almonds contain high doses of melatonin, a hormone that helps regulate the sleep-wake cycle. They also contain magnesium and calcium, both minerals contribute to muscle relaxation and sleep.

4. Supports the gut microbiota

Almonds also contain phytonutrients that support the growth of beneficial gut microbes.

5. They can help control blood sugar levels

Almonds can reduce the increase in blood glucose levels after meals. A study by 2011 published in Metabolsim found that incorporating almonds into the diets of participants with type 2 diabetes during 12 weeks positively affected blood sugar and reduced the risk of heart disease.

6. They help control weight

The consumption of walnuts, almonds and peanuts can be part of a healthy weight control diet, since the fat and fiber content helps improve the feeling of satiety.

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