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9 Evidence-Based Health Benefits of Almonds - Benefits Of Almonds 2019 - Calories In Almonds 2019 - Protein In Almonds 2019 - Almond Milk 2019 | AR NUTRATION

9 Evidence-Based Health Benefits of Almonds



Almonds are among the world’s most popular tree nuts.
They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals.
Here are 9 health benefits of almonds.

1. Almonds Deliver a Massive Amount of Nutrients


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Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree.
They are native to the Middle East, but the US is now the world's largest producer.
The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.
They are also used to produce almond milk, oil, butter, flour or paste — also known as marzipan.
Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains (1):
  • Fiber: 3.5 grams
  • Protein: 6 grams
  • Fat: 14 grams (9 of which are monounsaturated)
  • Vitamin E: 37% of the RDI
  • Manganese: 32% of the RDI
  • Magnesium: 20% of the RDI
  • They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
It is important to note that your body does not absorb 10–15% of their calories because some of the fat is inaccessible to digestive enzymes (2Trusted Source, 3Trusted Source).
Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.
While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc and calcium you get from almonds.
SUMMARYAlmonds are very popular tree nuts. Almonds are high in healthy monounsaturated fats, fiber, protein and various important nutrients.

2. Almonds Are Loaded With Antioxidants

Almonds are a fantastic source of antioxidants.
Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases like cancer (4Trusted Source, 5Trusted Source).
The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin (6Trusted Source, 7Trusted Source, 8Trusted Source).
For this reason, blanched almonds — those with skin removed — are not the best choice from a health perspective.
A clinical trial in 60 male smokers found that about 3 ounces (84 grams) of almonds per day reduced oxidative stress biomarkers by 23–34% over a four-week period (9Trusted Source).
These findings support those of another study which found that eating almonds with main meals reduced some markers of oxidative damage (10Trusted Source).
SUMMARYAlmonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease.


3. Almonds Are High in Vitamin E

Vitamin E is a family of fat-soluble antioxidants.
These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.
Almonds are among the world's best sources of vitamin E, with just 1 ounce providing 37% of the RDI (1).
Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer's disease (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).
SUMMARYAlmonds are among the world's best sources of vitamin E. Getting plenty of vitamin E from foods is linked to numerous health benefits.

4. Almonds Can Assist With Blood Sugar Control

Nuts are low in carbs but high in healthy fats, protein and fiber.
This makes them a perfect choice for people with diabetes.
Another boon of almonds is their remarkably high amount of magnesium.
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control (17Trusted Source).
The current RDI for magnesium is 310–420 mg. 2 ounces of almonds provide almost half that amount — 150 mg of this important mineral (1).
Interestingly, 25–38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function (18Trusted Source, 19Trusted Source, 20Trusted Source).
People without diabetes also see major reductions in insulin resistance when supplementing with magnesium (21Trusted Source, 22Trusted Source).
This indicates that high-magnesium foods such as almonds may help prevent metabolic syndrome and type 2 diabetes, both of which are major health problems.
SUMMARYAlmonds are extremely high in magnesium, a mineral that many people don't get enough of. High magnesium intake may offer major improvements for metabolic syndrome and type 2 diabetes.

5. Magnesium Also Benefits Blood Pressure Levels

The magnesium in almonds may additionally help lower blood pressure levels.
High blood pressure is one of the leading drivers of heart attacks, strokes and kidney failure.
A deficiency in magnesium is strongly linked to high blood pressure regardless of whether you are overweight (23Trusted Source, 24Trusted Source, 25Trusted Source).
Studies show that correcting a magnesium deficiency can lead to major reductions in blood pressure (26Trusted Source, 27Trusted Source).
If you do not meet the dietary recommendations for magnesium, adding almonds to your diet could have a huge impact.
SUMMARYLow magnesium levels are strongly linked to high blood pressure, indicating that almonds can help control blood pressure.



6. Almonds Can Lower Cholesterol Levels

High levels of LDL lipoproteins in your blood — also known as "bad" cholesterol — is a well-known risk factor for heart disease.
Your diet can have major effects on LDL levels. Some studies have shown almonds to effectively lower LDL.
A 16-week study in 65 people with prediabetes found that a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL (28Trusted Source).
Another study found that eating 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining "good" HDL cholesterol. Participants also lost belly fat (29Trusted Source).
SUMMARYEating one or two handfuls of almonds per day can lead to mild reductions in “bad” LDL cholesterol, potentially reducing the risk of heart disease.

7. Almonds Prevent Harmful Oxidation of LDL Cholesterol

Almonds do more than just lower LDL levels in your blood.
They also protect LDL from oxidation, which is a crucial step in the development of heart disease.
Almond skin is rich in polyphenol antioxidants, which prevent oxidation of cholesterol in test-tubes and animal studies (30Trusted Source, 31Trusted Source).
The effect may be even stronger when combined with other antioxidants such as vitamin E.
One human study showed that snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14% (32Trusted Source).
This should lead to a reduced risk of heart disease over time.
SUMMARY“Bad” LDL cholesterol can become oxidized, which is a crucial step in the development of heart disease. Snacking on almonds has been shown to significantly reduce oxidized LDL.

8. Eating Almonds Reduces Hunger, Lowering Your Overall Calorie Intake

Almonds are low in carbs and high in protein and fiber.
Both protein and fiber are known to increase feelings of fullness. This can help you eat fewer calories (33Trusted Source, 34).
One four-week study in 137 participants showed that a daily 1.5-ounce (43-gram) serving of almonds significantly reduced hunger and the desire to eat (35Trusted Source).
Numerous other studies support the hunger-fighting effects of nuts (36Trusted Source).
SUMMARYWhile nuts are low in carbs, they are high in protein and fiber. Studies show that eating almonds and other nuts can increase fullness and help you eat fewer calories.

9. Almonds May Be Effective For Weight Loss

Nuts contain several nutrients that your body struggles to break down and digest.
Your body does not absorb about 10–15% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism slightly (37Trusted Source).
Due to their satiating properties, nuts are a great addition to an effective weight loss diet.
Quality human research supports this.
In one study, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates (38Trusted Source).
Another study in 100 overweight women found that those consuming almonds lost more weight than those on a nut-free diet. They also showed improvements in waist circumference and other health markers (39Trusted Source).
Despite being high in fat, almonds are definitely a weight-loss-friendly food.
Almonds and other nuts are very high in calories. As a snack, they should be on the binge eaters' blacklist.
SUMMARYThough almonds are high in calories, eating them doesn’t seem to promote weight gain. Some studies even suggest the opposite, showing that almonds can enhance weight loss.

The Bottom Line

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E.
The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.
All things considered, almonds are as close to perfect as a food can get.


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Eating Meat for Weight Loss? These Are the Healthiest Cuts to Choose - Best Beef Protein 2019 - Muscletech Beef Protein 2019 - Beef Powder 2019 - Carnivor Whey Protein 2019 | AR NUTRATION

Eating Meat for Weight Loss? These Are the Healthiest Cuts to Choose

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Meat is good for you, if you choose right

When it comes to starting (or restarting) your health journey, one of the first things many people opt for is modifying their meat intake — either by reducing it or deciding to cut it out completely. After all, meat has gotten a bad rep (some research has linked eating too much to an increased risk of cardiovascular disease and other health issues).
But according to Jim White RDN, ACSM, an exercise physiologist, meat provides a wide array of nutrients utilized by the body for growth, maintenance, and repair.
“Meat as a whole category is an excellent source of protein, heme iron, and micronutrients such as B-12, zinc, and selenium. Even the bones, in creating bone broth and utilizing the marrow, have nutritional benefits like addition collagen and [they’re] rich in iron,” he says.
FAT CAN BE HEALTHY FOR WEIGHT LOSSOpting for leaner cuts of meat can help with your health journey, but the fat on meat isn’t unhealthy per se. It’s just that you can eat healthier sources of fat, such as in avocados, olive oil, salmon, nuts, and seeds. Ultimately, whether or not you should be eating less fat depends on your preferred diet.
The truth is, meat can be good for you — but the steak, chicken thigh, or pork chop you choose for dinner is more than just “meat.” There’s food labels, select cuts, fat content, and more to consider.
We’re about to break it all down for you, so you know exactly what to shop for at the grocery store.

How to decode meat labels

A quick trip to the freezer section of your local grocery store and you’re sure to notice countless different labels on your meat products. Organic, grass-fed, free-range… do they have any real benefits as opposed to conventional meat?
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Organic meats are said to have a slightly higher range of omega-3 fatty acids — which are natural anti-inflammatories. Grass-fed meat often goes hand in hand with organic. These animals generally have outdoor access.
But it’s a little more complicated, White notes. Grass-fed doesn’t always mean 100 percent grass-fed, as some can be grain finished — meaning prior to slaughter they consume grains.
GO ORGANIC, IF POSSIBLEOrganic meats come from animals that are able to graze in an open pasture, are fed 100 percent organic feed and forage, and aren’t administered any hormones or antibiotics. Although organic meat can be more expensive, it’s a slightly healthier option.
Much like organic meats, grass-fed meat is much higher in omega-3 fatty acids as well as conjugated linoleic acid (CLA) — a fatty acid that has been linked to weight loss and body composition, White says.
However, the amount of protein between grass- and grain-fed meat appears to be insignificant.
When it comes to chicken, a 2014 study performed by a Canadian research study groupconcluded that organic free-range chicken was lower in fat compared to caged chicken. However, when the skin was removed there was no difference in fat content.

Everything you need to know about red meat

Beef, or red meat, comes from cattle. It’s a complete, high-quality protein food that contains all the essential amino acids the body needs to support physical activity and a strong, healthy life.

Beef is a good source of:

  • protein
  • iron
  • zinc
  • niacin
  • choline
  • vitamin B-12
“In just one 3-ounce (oz.) cooked serving, you’re getting 10 essential nutrients, including about half your daily value for protein,” White says.
White went ahead and broke that down a little further: The dietary reference intake for protein is 0.8 grams per kilograms (g/kg) of body weight. This equals about 60 grams of protein for an average sedentary male weighing 160 pounds, and 50 grams for an average sedentary female weighing 140 pounds. In this case, half the ‘daily value’ for protein would be about 30 grams for men and 25 for women.
Of course, there isn’t a true “daily value” for protein as these numbers vary greatly depending on the size, activity level, and health of a person, he notes.

Choosing the leanest cut for weight loss...

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According to White, “Sirloin steak tends to be one of the leanest cuts of beef making it a great option in a health-conscious diet. When comparing cuts of beef, look for [a] lower amount of saturated fats per serving.”
“If you are shopping at the butcher case, look for cuts of beef with less fat marbling throughout, and trim the fat from the edges of the meat prior to eating for a great protein serving with less fat. Also look for top round, loin and you can be sure it’s one of the leanest. Flank steak is lean also.”
Pro-tip: Fat adds flavor! Don’t cut the fat before cooking, only prior to eating.
GRASS-FED BEEF IS BETTER FOR THE ENVIRONMENTThe National Trust, a conservation nonprofit located in the United Kingdom, determined that grass-based beef production actually had reduced greenhouse gas emissions when the carbon sequestration and storage of grassland pasture was considered.

Should I eat white or dark chicken meat?

Chicken is high in protein and lower in fat compared to other animal sources like beef. When we think chicken, we often refer to white meat. The white meat, primarily chicken breast, is a wonderful addition for people who want a low-fat, high-protein diet.
However, we can’t forget the dark cuts. While white meat is lower in fat than dark meat, the dark meat is higher in iron, zinc, selenium, and B vitamins.

Benefits of chicken

  • iron
  • zinc
  • selenium
  • B vitamins
According to White, a 3-oz. serving of chicken breast (white meat) with no skin provides 25 grams of protein and about 130 calories. Three ounces of chicken is about the size of a deck of cards.

Choosing the leanest cut for weight loss...

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“A skinless chicken breast is the leanest cut of chicken. It is lower in calories than other cuts of chicken while still providing a high-protein option,” says Jackie Sharp Womble, MS, RDN, LD, EP-C.
That being said, a fantastic lower-cost cut are drumsticks. Drumsticks are very close in value in terms of protein (to skinless chicken breast), and only slightly higher in saturated fat than the skinless breast meat, but have more monounsaturated fats.
Pro-tip: Look at the differences in saturated fats and monounsaturated fats in your chicken, but keep in mind that removing the skin, which often comes on drumsticks or thighs, can help reduce the fat content.
BUY HAPPY CHICKENSAnother case for purchasing from cruelty-free farms: A chicken’s stress level at the time of its slaughter can actually affect its protein expression.

What’s the healthiest way to eat pork?

The BBC recently created a list of the 100 most nutritious foods and pork fat ranked eighth. Considering much of the other research that links fat to heart disease, this is pretty surprising news — but the research doesn’t lie.
Pork, or “the other white meat” is high in protein and minerals, and provides numerous cuts like tenderloin to bacon.

One serving of pork has...

  • thiamine
  • vitamin B-6 and B-12
  • potassium
  • iron
  • magnesium
A study analyzed the raw values of each product and compared them to the nutritional needs of the body. The fat in pork was found to contain more unsaturated fats than compared to lamb and beef — meaning more omega-3 fatty acids.
It’s also high in oleic acid, which is a monounsaturated fat that’s readily available for use by the body.

Choosing the leanest cut for weight loss...

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Much like beef, some cuts of pork can be high in saturated fat. However, there are some great lean options that can be wonderful to incorporate into the diet. Tenderloin is one of the leanest cuts of pork available.
Pro-tip: When reading meat labels, consider the saturated fats compared to the serving size. Pork is a great source of protein and nutrients, but when processed and flavored can come with a high amount of added sodium such as in bacon and sausage.

How does meat affect your gut health?

Protein tends to digest faster than fat in the body, so leaner cuts of meat should digest more quickly. While fish and shellfish typically digest first. Chicken, beef, and then pork come after.
HOW PROTEIN BREAKS DOWN IN YOUR BODYProtein is broken down by a process called denaturation. Your stomach produces certain enzymes that help break down proteins into amino acids, such as pepsin. Digestion of the amino acids continues in the intestines after leaving the stomach and can then be absorbed into the bloodstream and used throughout the body.
It also turns out that the process of digestion doesn’t change too much based on whether your meat was grain-fed or grass-fed, or if your chicken was caged or free.
But there may be a case for ground beef instead of steak.
According to a 2013 trial: “Older individuals generally experience a reduced food-chewing efficiency. Minced beef is more rapidly digested and absorbed than beef steak, which results in increased amino acid availability and greater postprandial protein retention.”

What are the health risks to eating meat?

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Womble notes that cooking pork and chicken to the proper temperatures kills bacteria and parasites like trichinosis and salmonella. When it comes to meat, proper cooking techniquescan help mitigate most health risks.
It’s also important to pay attention to where your meat is coming from. As Womble says, “[What] pastured pork eats is better for the animal (since it is what they would eat naturally) and therefore leaves us eating healthier animals.”

Meat health risks

  • Bacteria in meat: Free-range animals have the potential to carry more disease, particularly bacterial infections. Pay attention to where your meat is coming from.
  • Mad cow disease (BSE) and beef: The chances of contracting BSE are highly unlikely, as the United States Department of Agriculture (USDA) requires that all brain and spinal cord materials be removed from cattle considered high-risk. These cow products don’t enter the U.S. food supply.
  • Antibiotics and pork: The excessive use of antibiotics in pigs in factory farms is said to be a contributing factor to the growth of “superbugs” in humans, which are resistant to other antibiotics. Researchers have discovered antibiotic-resistant bacteria in hog farms in the United States and China.
  • Salmonella and chicken: Salmonella is bacteria that can cause food poisoning.Typically, handling raw chicken incorrectly is where the risk of salmonella comes from. Cooking and maintaining good food hygiene can help lower your risk.
FAT CAN BE HEALTHY FOR WEIGHT LOSSMad cow disease, also known as bovine spongiform encephalopathy (BSE), is a neurological disease that damages a cow’s brain and spinal cord. It gets worse over time. The human equivalent is Creutzfeldt-Jakob disease (CJD), which is believed to be caused by eating the contaminated brain and spinal cord beef from cattle infected with the disease.

Quality matters for your long-term health and longevity

According to White, eating a diet of whole foods — primarily plants and high-quality animal sources — seems to show the greatest benefit in terms of long-term health and longevity.
But it’s also undeniable that reducing meat intake can actually be helpful, too.
So when it comes to meat selection, make sure you’re getting the best cut of meat for the most benefits and nutrients. Given the nutritional value that can be gained from consuming meat, restricting your intake could potentially be unhealthy. So if you do decide to cut out meat, make sure you’re supplementing with the necessary nutrients.
But eating fattier cuts of meat every now and again, like pork belly, won’t hurt either. It’s about being intentional and balancing out your nutritional needs, depending on what your diet is.

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