One of the first thing that will come to your mind when speaking about healthy food, especially seeds and nuts, are probably almonds. And you’re not wrong. Besides being delicious, they are extremely beneficial to your health.
You can consume them raw, or in many other ways. For example, you can prepare pancakes topped with almonds and fruits, or homemade almond milk. However, do you know what is the recommended number of almonds to consume per day to gain all of their health benefits?
According to one clinical study, almonds can help improve the good cholesterol levels. The participants in the study who had coronary artery disease were given 10 gr. of almonds a day, which equals 12-15 almonds.
Not only that their good cholesterol levels were improved, but their triglyceride, LDL and VDL cholesterol levels were also reduced. They also noticed reduction in the atherogenic index which is related to vascular diseases and chronic inflammation.
Eating 10-15 almonds per day provide the following benefits:
1. Protects from free radical damage. Almonds contain high levels of antioxidants which help protect from free radicals that can cause oxidative stress. This in turn contributes to aging, and various diseases including cancer.
2. Prevents cell membrane damage. Almonds are high in vitamin E – vitamin which builds up in your cell membranes, thus protecting the cells from oxidative stress. This means protection from cancer, Alzheimer’s, and heart disease.
3. Good for diabetics. Almonds are loaded with fiber, protein, and good fats, but low in carbs. This makes them perfect for diabetics. These nuts also contain magnesium which is needed for more than 300 processes in the body, one of which is controlling the levels of blood sugar.
4. Good for those with high blood pressure. Thanks to the magnesium levels they contain, almonds can reduce high blood pressure – one of the factors that contributes to kidney failure, stroke, and heart attacks.
This is why experts recommend consuming 15 almonds a day. You may not want to eat more than that as large quantities of almonds can lead to weight gain.