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What Happens If You Eat 4 Almonds A Day

Almonds are an excellent food to eat every day because they are full of protein, vitamins, and fiber. Eating them regularly is thought to reduce your risk of health problems like cancer, heart disease, obesity, and type 2 diabetes.

And though they also have a fair amount of fat, it is mostly the healthy monounsaturated kind that actually protects your heart. Still, almonds contain quite a few calories, so it’s best to eat them in moderation.

It may sound incredible that just four daily almonds could do anything at all for your health, but it’s true! In one ounce of almonds you’ll get 3.5 grams of fiber, 6 grams of protein, and 9 grams of monounsaturated fat. Almonds also deliver a good amount of vitamin E, manganese, and magnesium. Present in smaller yet significant amounts is copper, calcium, riboflavin, iron, zinc, and phosphorus.

So what can all that goodness do for your body? You’ll be surprised by these 7 important benefits that occur if you eat at least 4 almonds every day.

1. Healthier Cholesterol Levels

Almonds are great for reducing bad LDL cholesterol while increasing good HDL cholesterol. That’s important becausehigh cholesterolputs you at risk for all sorts of health complications, including heart attack, stroke, and peripheral artery disease.

When you substitute almonds for an unhealthy snack like chips or candy, you canreduce your bad cholesterolby up to 10%. The benefit is linked to the vitamin E content within the nutmeat, and the flavonoids contained in the papery skin of the almond. Together, they prevent the development of artery-clogging plaque.

2. Stronger, Shinier Hair

Almonds are uniquely positioned to give you virtually all the vitamins and minerals necessary to improve the condition of your hair. To stimulate growth, almonds have magnesium and zinc. Vitamin E has antioxidant properties that reduce oxidative stress and make hair stronger. And finally, the vitamin B thickens strands and imparts a natural shine.

Incidentally, applying almond oil to your scalp canprevent dandruffand soften and nourish hair strands directly. Almond oil has been used as a beauty product for both hair and skin since the ancient Egyptians held almonds as one of the ultimate luxury products.

3. Reduced Risk Of Heart Disease

There are many ingredients in almonds that make them aheart smart snack. The monounsaturated fats can help control high cholesterol, for one. But the fiber, vitamin E, omega-3 fatty acids, and plant sterols all benefitheart healthas well.

Almonds are also a great source of l-arginine, which has been shown to make the artery walls more flexible and thus less likely to develop blood clots that can block blood flow and cause cardiac arrest. To get all of these heart health benefits, be sure to eat the shell as well.

4. Fewer Wrinkles

We all want to prevent premature aging, and almonds can help because of their manganese and vitamin E content. Manganese is a protein that helps to produce collagen.

Collagen is the connective tissue within skin that keeps it tight and smooth. Vitamin E is able toprotect against skin damageby absorbing UV radiation from the sun, thereby reducing the appearance of dark spots and wrinkles. It also reduces skin inflammation and eliminates redness.

5. Better Digestion

Almond shells are a great source of prebiotics, which support the growth and multiplication of thegood bacteriain our guts. Gut bacteria is responsible for metabolizing nutrients from food and medications. It also protects against intestinal infections and makes vitamin K, important for producing blood-clotting proteins.

Prebiotics feed this important gut bacteria, but beyond that, recent studies indicate that regular consumption of prebiotic foods can improve immune system function and lower the risk of cancer, heart disease, and rheumatoid arthritis.