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Benefits of Almonds high in vitamin E

 

Almonds are high in Vitamin E and magnesium, both of which have been linked to improvements in memory, learning and cognition.  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.

 

"This study is important because it shows that eating almonds can significantly boost levels of vitamin E in the diet and bloodstream. Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy."

• Ella Haddad, DrPH, RD, Loma Linda University, CA

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.

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.

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.

 

Nutrition

Almond nutritional report

References:

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MEMBERS, W. G., Go, A. S., Mozaffarian, D., Roger, V. L., Benjamin, E. J., Berry, J. D., ... Franco, S. (2014, January 21). Heart disease and stroke statistics—2014 update: a report from the American Heart Association. Circulation, 129(3), e28. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408159/

Paul A. Davis, Christine K. Iwahashi. (2001, April 10). Whole almonds and almond fractions reduce aberrant crypt foci in a rat model of colon carcinogenesis [Abstract]. Cancer Letters. Volume 165, Issue 1, Pages 27–33. Retrieved from http://www.cancerletters.info/article/S0304-3835(01)00425-6/abstract

Rodríguez-Morán, M., & Guerrero-Romero, F. (2003, April). Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects. Diabetes Care, 26(4), 1147-1152. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12663588

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