1. Helps in weight loss
Almonds are low in calories, and contain complex carbohydrates, proteins and fibre, which are known to reduce satiety, thus helping you lose weight easily. Soaked almonds promote faster weight loss compared to raw or roasted almonds as the outer skin is removed. According to a study, almonds have a potential role in reducing the weight in obese individuals, along with reducing the waist circumference, total cholesterol and wais-to-hip circumference. [3]
2. Improves digestion
Roasted, soaked and chopped almonds are popular among healthy snack foods. Almonds have a rigid texture which makes them hard to break in the stomach during digestion. Studies say that when almonds are roasted, soaked and chopped, their hardness and particle size decreases, which increases their digestion and absorption in the small intestine and releases sufficient energy. Also, consumption of different almonds forms impacts the gastrointestinal microbiome in different ways, and all the aforementioned forms benefit positively. [4]
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3. Improves brain function and memory
A study has shown that almonds have the potential to inhibit age-related brain dysfunction and neurodegenerative diseases like cognitive decline, poor memory, Alzheimer’s and dementia. Almonds are rich in folate, tocopherol, fatty acids and polyphenols which may help improve brain functions and enhance memory. They can help improve memory retention within 28 days. [5] Another study says that almonds can improve cognitive function in middle aged and older adults within six months. [6]
4. Good for pregnancy
Folic acid is an essential nutrition during pregnancy to prevent abnormalities in both mother (such as anemia) and the child (such as neural birth defects), along with helping in the offspring development. Studies say expectant mothers must include soaked almonds in their diet, as they help provide the ultimate nourishment and energy to both, along with maintaining their good health even after the delivery. [7]
5. Manages diabetes
Almonds are highly trusted for their nutritional value and benefits they provide to people with diabetes. According to a study, daily consumption of almonds for 24 weeks can help manage glucose levels in diabetics, along with poreventing diabetes-induced cardiovascular diseases. The low calories, low fat, high fibre and high complex carbohydrates in almonds also help in controlling glucose levels to a great extent. [8]
6. Reduces cholesterol
A study has shown that around 50 per cent of almonds weight contain monounsaturated fatty acids, which are healthy fats and may help reduce LDL or bad cholesterol in the body. Soaked almonds are a better option to reduce cholesterol to a great extent. Almonds also contain fibre, alpha-tocopherol, magnesium, copper and phenols which may contribute to lowering cholesterol in the body due to their potent antioxidant and anti-inflammatory effects. [9]
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7. Good for the heart
Oxidative stress and high cholesterol levels are the main causes of heart diseases like coronary heart disease. A study has shown that four weeks of almonds consumption can significantly lower cholesterol and oxidation parameters, thus causing positive effects on heart health. Particularly, soaked almonds provide higher protein, potassium and magnesium, compared to raw ones and combat several fatal heart diseases. [10]
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8. Improves blood pressure
Nuts like almonds are an important part of a Mediterranean and DASH diet that provide cardioprotective benefits. Almonds are packed with alpha-tocopherol, magnesium and monounsaturated fat, all required for good heart health and improving blood pressure, especially diastolic blood pressure. The low sodium, low calorie, high folic acid and magnesium in almonds also help lower the risk of artery congestion which could lead to high blood pressure. [11]
9. Treats male sexual problems
Nut consumption like raw almonds are related to improved sexual functions and fertility in males, says a study. According to the USDA, 100g of almonds contain 2.46g of arginine, which has potent neurovascular, non cholinergic and noradrenergic activities. These activities play a vital role in erectile action and may help improve erectile functions, reduce damage to semen due to free radicals and other sexual problems in men. [12]
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10. Treats constipation
Almonds come under excellent nuts to improve bowel health, especially in hemodialysis patients. Constipation is a common issue in patients with last-stage kidney disease. Almonds are high in fibre, potassium and phosphate levels, and can help improve constipation problems and ultimately, quality of life in those patients. Consuming soaked almonds can help treat chronic constipation more efficiently. [13]
11. Strengthens the immune system
According to a study, soaked almonds have a prebiotic effect that can help boost the function of the immune system. Prebiotic is known to improve the growth of good bacteria in the human gut and good intestinal health is directly related to the health of the immune system. Thus, by helping in maintaining a good gastrointestinal health, almonds can help play an important role in strengthening the immune system. Almonds’ potent antioxidative and anti-inflammatory effects also help keep the immune system healthy. [14]
12. Prevents The Ageing Of Skin
Ditch those products that you use on your skin to remove wrinkles, instead, eat soaked almonds that is a natural anti-ageing food. Consume soaked almonds every day in the morning to keep your skin firm and wrinkle-free.
13. Good for nerves and muscles due to vitamin E
14. Gastric irritation
15. Prevents oedema due to proteins high amount
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