We all know that nuts are good for our health, but is there one that is superior to the rest? Considerable evidence suggests that almonds may be at the top of this list in terms of health benefits.
Like many other nuts, almonds are high in fat, but that's not a bad thing; It is rich in healthy monounsaturated fats. Evidence shows that monounsaturated fats - such as those found in the Mediterranean diet.
Moreover, almonds are an easy and ideal snack; It can be eaten in various forms, such as almond milk, almond butter, and almond flour. This makes it a versatile and convenient ingredient in many recipes, according to the Cleveland Clinic health website.
Why are almonds good for health?
Almonds are a rich source of fiber, protein, healthy fats, vitamin E, magnesium, phosphorus and potassium. These nutrients play vital roles in many body functions, such as energy production, cell growth, and enhancing immune system functions. Here are the reasons why almonds are a healthy choice for bone health:
Rich in calcium
Thanks to their high calcium content, almonds can support healthy bones and teeth. Eating a handful of almonds is an effective way to keep your diet balanced, especially if you don't eat a lot of dairy products or are allergic to them. Moreover, almonds contain magnesium, zinc, vitamin K, and manganese, which also contribute to enhancing bone health.
Key nutrients that support bones
Calcium: One serving (one ounce) provides about 76 mg of calcium, which works to build and maintain the structural strength of bones and teeth.
Magnesium: Magnesium provides a similar amount in each serving, helps the body absorb calcium properly, and supports bone mineralization.
Phosphorus and protein: These nutrients contribute to the formation of bone matrix and maintaining the integrity of the skeleton as a whole.
Vitamin E: Vitamin E acts as an antioxidant, as it helps protect bone cells from oxidative stress and inflammation that may lead to loss of bone mass.
How does eating almonds affect bone health?
Research published in the journal Metabolism indicates that blood serum - collected four hours after eating a meal containing almonds - showed positive effects on osteoclast progenitor cells, as follows: reducing the formation of osteoclasts: decreased by approximately 20 percent compared to baseline levels, and inhibiting TRAP enzyme activity: decreased by about 15 percent. As well as reducing the release of calcium, it was suppressed by approximately 65 percent; This indicates a temporary decrease in the bone resorption process.
Regular consumption of almonds may be a simple, affordable nutritional way to support long-term bone density and help reduce the risk of conditions such as osteoporosis, especially in post-menopausal women.
Other benefits of eating almonds
A good source of healthy fats: Almonds are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health; It can lower harmful cholesterol levels and raise good cholesterol levels.
Low-carb: Almonds contain slightly fewer carbohydrates than other nuts; This makes it a good choice for diabetics, as fiber helps maintain stable blood sugar levels.
Rich in antioxidants: Almonds are a good source of antioxidants, including vitamin E and flavonoids. A comprehensive analysis conducted in 2022 showed that eating about 60 grams of almonds daily helped reduce inflammation in the body.
Is there a difference between roasted, salted and flavored almonds?
Nutrition expert Zumpano points out to the Cleveland Clinic website, saying: “Keep in mind that some antioxidants may be lost during the heating process; So, to get maximum nutritional benefit, choose raw almonds.” Although roasted and flavored almonds make a delicious and healthy snack, remember that they may contain oils, which contain unhealthy oils and added salt and sugar.
Cold extremities: When is this a sign that requires a visit to the doctor?
The Mayo Clinic website explains that temporary coldness in the extremities may be normal to preserve body heat. But if it persists in warm climates, it may be associated with disturbances in blood flow, blood vessels, hypothyroidism, or anemia. If it is accompanied by numbness or a change in skin color, it may indicate “Raynaud’s disease.” Pain, swelling, or sores may indicate severe vascular disorders.
The effect of weaning on the infant microbiome
A recent study by researchers from several universities in Ireland, published in the journal Scientific Reports, revealed the significant impact of the weaning process on the health of the digestive system of infants. The study included 125 pairs of mothers and infants. The results showed that the change in the nature of food was associated with a fundamental difference in microbial development, as beneficial microbes helped in the successful transition from digesting simple sugars in breast milk to digesting complex sugars in solid foods.
