Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.
Potential Uses of almonds for Overall Health:
Some of the potential benefits of almonds are described as follows:
1. Potential uses of almonds on cognition
Age-related decline in cognitive function is a major public health issue. Literature reviews suggest that almonds’ nutrients may help improve cognitive function. Jelena et al. conducted a study in 2022 to assess the effect of almonds on cognition in the elderly. Six months of consumption of almonds by the elderly showed an improvement in cognition the elderly. This indicates that the consumption of almonds may help improve cognitive function.
2. Potential uses of almonds on heart
Almonds may exert cardio-protective effects. Soumik et al. conducted a literature review in 2018, the summary estimates of which state that the cardio-protective effect is attributed due to the presence of mono- and polyunsaturated fatty acids (MUFAs and PUFAs), minerals and vitamins like copper, magnesium, calcium, iron, phosphorus, zinc, potassium. In addition, a meta-analysis conducted by Berryman et al. in 2015 supports the consumption of almonds to reduce low-density lipoprotein (bad cholesterol) and maintain high-density lipoprotein (good cholesterol). This indicates that almonds may provide a positive impact on cardiovascular health. However, more studies are needed to support these claims.
3. Potential uses of almonds for breast cancer
Breast cancer is the most common cancer affecting women worldwide; few literature studies support the anticancer role of almonds. Alejandro et al. conducted a study in 2015 to assess the impact of almonds on breast cancer. This study showed higher consumption of almonds was associated with a reduced risk of breast cancer by 2-3 times. This indicates that consuming almonds may help manage breast cancer. However, more studies are needed to support these claims.
4. Potential uses of almonds for glycaemic control
Almonds may help in improving the glucose levels in blood, also known as glycaemic levels. Sing-Chung et al. conducted a study in 2011 to assess the effect of almond consumption on glycaemic control in type 2 diabetes mellitus. As a result, 12 weeks of almond consumption by the study participants showed a positive impact on glycaemic control. This indicates that the consumption of almonds may help in balancing glucose levels in the blood. However, more studies are needed to ensure these facts.
5. Potential uses of almonds on inflammation
Almonds are rich in monounsaturated fatty acids, which may help lower inflammatory markers like C-reactive protein. Shahin et al. conducted a literature review in 2022 to assess the effects of almond consumption on inflammation. This study showed that daily consumption of almonds might help in reducing inflammation by lowering inflammatory markers like C-reactive protein. This indicates that the consumption of almonds may have a natural anti-inflammatory effect and a beneficial effect on arthritis.
6. Other potential uses of almonds
- They may help in dealing with birth defects due to the presence of folic acid.
- Being a good source of magnesium, it may help boost hair growth.
- They may provide a beneficial effect on nervous system due to the presence of magnesium.
- It may help in managing anaemia due to the presence of iron, copper and vitamins.
- Being a rich source of antioxidants, it may have an anti-inflammatory activity.
- It may improve vision because of the presence of Vitamin E.
- As they have a low level of carbohydrates and high content of fiber and protein, it may help in weight loss.
