What happens to your body when you eat almonds every day

Reviewed Diettian Kelly Plaow, MS, RD

What do you know about the almonds

• When eating almonds every day, you can maintain your skin, heart and bowel health, weight and blood sugar.

• Almonds provide fiber, protein, healthy fats, vitamin E and other useful plants.

• Enjoy almonds like snacks, like yogurt or curd or a spicy submersion.

Almonds are crunchy, nutritious and surprisingly versatile, almonds are not just a comfortable snack. As RDN Lisa Young explains, Ph.D., “They provide heart -healthy fat, plant protein, fiber and essential nutrients such as vitamin E, magnesium and calcium.” Eating a handful of almonds every day produces constant energy, maintains heart health, and control hunger-all due to their protein, fiber and healthy fat mixture, which causes them to satisfy dense nutrients, comment on young ones.

But the advantages of the almonds do not end there. Eating from the intestine to the skin daily can have a major health impact on the almonds. Here’s what happens to your body when you eat almonds every day.

Why do we love almonds

1. They can maintain skin health

Healthy fat and vitamin E contributes to radiant skin with respect to the almonds, explains Dawn Jackson Blatoner, RDN, CSSD. Vitamin E in almonds can help reduce the development of changes in wrinkles and skin pigmentation. Researchers studied 20% of all calorie intake of almonds (compared to calorie snacks in the control group) on the control group) within 24 weeks on women with fair skin after menopause. Almond snacks have noted that their wrinkles have decreased by 15% and 16% respectively after 16 and 24 weeks. Facial pigmentation also decreased by 20% after 16 weeks, which was maintained after 24 weeks.

While rich vitamin E in the almonds acts as an antioxidant that contributes to the smoothness of the skin, other nutrients in almonds can also help with skin health. Niacin, Vitamin B type, can improve facial pigmentation. 1 1 ounce of almonds provides 1 milligram of niacin or 7% of your daily value.

2. They can improve the restoration of exercise

Almonds are not only perfect for a middle-level or mid-top Pick-Me-up-they are also a good snack after a workout. One study found that eating two handfuls or 46 almonds a day helped to maintain strength and reduce exercise -related pain, fatigue and muscle damage after 90 minutes of eccentric exercise for those who are not regularly physically active. A higher level of leg force and mood improvement was also found.

“They provide hearty fat, vegetable proteins, fibers and essential nutrients such as vitamin E, magnesium and calcium.”

– Lisa Young, Ph.D., Rdn

3. They support intestinal health

By eating almonds every day, you can change the structure of your intestinal microbiome by maintaining the growth of beneficial bacteria and increasing the production of the health -friendly short chain fatty acids. Healthy hoses can help control weight, depression symptoms and metabolic health. Exactly how almonds increase intestinal health. But almond compounds can affect how easily the body can break down nuts and reach their nutrients.

4. They can maintain control of blood sugar levels

Almonds offer fiber, protein and fat – three nutrients to help control blood sugar levels. In fact, one test noticed a significantly lower blood sugar rate and improved the overall glucose regulation in Asian Indians, when participants ate 20 grams of almonds 30 minutes before meals.

“Almond protein, fiber and fat trio helps keep your blood sugar stable,” says Blatner. Zinc and magnesium, other essential nutrients in almonds, are main carbohydrate metabolism and can increase insulin sensitivity.

5. They can maintain heart health

Almonds can reduce low density (LDL) cholesterol. Almonds contain phytosterols, a plant compound that can lower LDL cholesterol. Lower LDL cholesterol levels are associated with a lower risk of heart disease. Studies also show that eating almonds reduces diastolic blood pressure (lower number). Increased blood pressure can contribute to heart disease unless it is tested.

Replacing saturated fat sources with unsaturated fats, such as almonds, is associated with a reduced risk of heart disease. Next time, consider spreading almond butter on a toast instead of butter to get an extra heart healthy benefit.

6. Almonds can support weight management

Two meta -analysis found that consuming 10 to 100 grams (approximately ½ ounce to ¾ cup) almonds a day for three weeks to 18 months did not cause weight. If anyone eating 50 grams (slightly more than ⅓ cup) or more almonds per day may have some weight loss.

One of the reasons why this calorie dense food maintains weight control, or even loses weight, is that the body cannot digest all fat almonds. Thus, while almond fat is high, the amount of body (calories) is lower.

Nutrition information

A 1 -ounce portion of unsalted almonds (23 nuts) gives this diet.

• Monounsaturated fat: 10 g

• Polyunsaturated fat: 3.5 g

• Magnesium: 76 mg (18% of the daily value)

Almond information on nutrition will vary depending on the type of almond consumption. Salted or taste almonds will be higher in sodium, total sugar and added sugar.

Are almonds safe for everyone?

Almonds are safe for most individuals. People with allergies with almonds or trees should avoid almond and almond foods.

Almonds can pose a stifling danger, especially for young children or individuals who find it difficult to swallow.

According to Lisa Andrews, M.Ed., RD, “People who need to follow a low resident or low -fiber diet may have to be avoided, but not long -term.”

Almonds contain many oxalates that can contribute to certain types of kidney stones. People prone to kidney stones should remember their almond use.

Eating too much almonds can cause discomfort at the same time. “Because they are high in fiber and fat, eating too much can cause some digestive discomfort to some, especially if your body is not accustomed to fiber foods,” Young notes.

6 ways to enjoy almonds

Almonds are versatile and can be used in many ways.

• Crushed bread: Fry fish, chicken or tofu with chopped almonds.

• Vegetable Parmesan: Finely chop the almonds with herbs and spices.

• Spicy falls: Mix the almonds into the Pestos, Romesco sauce or other droplets.

• Homemade almond butter: In the almond butter puree almonds.

• As the top: Sprinkle oatmeal, yogurt, cottage cheese or even salad.

• Combined snack or independently: Enjoy almonds on your own (green or roasted). Make a combined snack by adding a trail mixture or pairing with cheese and vegetables.

Our expert is taking

Adding almonds to your daily routine is a simple habit with great benefits. The almonds, from maintaining heart health and weight management to your longer support, are a powerful punch.

Almonds are easy to enjoy independently or mix in dishes and snacks. A handful of almonds every day can be a balanced diet that maintains overall health.

Questions are often asked

How many almonds should I eat during the day?

The official portion size is 23 almonds, but in many studies, participants consume two servings a day or 46 almonds. It equates to one to two handfuls of almonds.

Can I eat almonds and lose weight?

Yes. “Almonds have saturated properties that promote a sense of fullness, which can help maintain hunger between eating,” explains blatner. It continues: “In addition, studies show when snacks choose almonds, they do not gain weight and improve their diet quality.”

Is it useful for the brain to eat almonds?

The resulting evidence shows that almonds can be beneficial to brain health. One study found that consuming 3 ounces of almonds per day for six months improved cognition, notes notes. Pam Hartnett, MPH, RDN adds that rich almond magnesium levels can be beneficial to brain health. Magnesium maintains a healthy nerve alarm and affects your body’s response to stress. “When magnesium levels are healthy, your brain can function better, repair and remain resistant,” adds Hartnett.

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