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Today’s video topic is Benefits of almonds
Benefits of almonds are : 1) Almonds and cholesterol
A study published in the Journal of the American Dietetic Association suggests that consuming
almonds increases vitamin E levels in the plasma and red blood cells, and also lowers
cholesterol levels.
2) Almonds and cancer risk A study, published in 2015 in Gynecologic
and Obstetric Investigation, looked at nut consumption and cancer risk.
They found that individuals who consumed higher quantities of peanuts, walnuts, and almonds
had their risk of breast cancer reduced by 2–3 times.
The authors concluded that "peanuts, walnuts, and almonds appear to be a protective factor
for the development of breast cancer."
3) Almonds and heart disease Almonds, along with nuts and seeds in general,
are often associated with improved levels of blood lipids and being good for the heart.
There is some evidence indicating that including almonds in your diet may help ward off heart
disease, but overall, the evidence is inconclusive.
In a study, published in 2014, scientists found that almonds significantly increased
the amount of antioxidants in the bloodstream, reduced blood pressure, and improved blood
flow.
Their findings add weight to the theory that Mediterranean diets with lots of nuts have
big health benefits.
4) Almonds and vitamin E Almonds contain relatively high levels of
vitamin E, an antioxidant.
In fact, they are one of the best natural sources of vitamin E, providing 37 percent
of the recommended daily intake in just 1 ounce.
Vitamin E helps protect cells from oxidative damage.
Also, higher vitamin E intake has been tentatively associated with a reduced risk of certain
diseases, such as Alzheimer's, some cancers, and heart disease.
However, some studies have found a slight increase in prostate cancer risk with higher
intakes of vitamin E; and a paper published by the American Heart Association in 2014
reported no significant benefits of vitamin E against heart disease or stroke.
5) Almonds and blood sugar There is some evidence that almonds may help
keep blood sugar under control.
This ability is thought to be due to their high levels of magnesium — containing almost
half the daily recommended amount in just 2 ounces of almonds.
In around one-third of people with type 2 diabetes, magnesium levels are low.
In one study, people with type 2 diabetes and low magnesium levels took magnesium supplements.
The researchers measured an increase in their magnesium levels, and they also saw improvements
in insulin resistance.
6) Almonds help manage weight Because almonds are lower in carbohydrates
and high in protein and fiber, they can help people feel fuller for longer; this has the
potential to reduce the number of calories taken in overall.
There have been numerous studies on almonds and a variety of nuts that demonstrate their
ability to keep people feeling full.
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