Nutrient powerhouses, almonds. You can eat almonds whole, in pieces, slices, or processed into almond butter or flour. Even almond milk can be created from them. This satisfyingly tasty nut deserves to be considered a superfood. Here are six advantages of almonds supported by science and easy methods to include these nutritious nuts in meals, snacks, and treats.
A significant quantity of heart-healthy fat, 7 g of plant protein, 4.5 g of satisfying fiber (14% of the daily minimum), 21% of magnesium, B vitamins, and lower levels of calcium, iron, and potassium are all present in one ounce of almonds, which is around a quarter cup or 24 whole nuts.
Magnesium aids in the maintenance of strong bones as well as the smooth operation of the heart, muscles, and nerves. A strong immune system is also supported by it.
Most significantly, one ounce of almonds delivers half of the necessary daily intake for vitamin E. (8 mg of 16 mg recommended). As an antioxidant, vitamin E prevents against capillary breakdown that can cause early ageing and disease. In addition to boosting immunity, the vitamin also lowers inflammation, widens blood vessels to increase blood flow, and may even offer some protection from neurological diseases like Alzheimer's.
Almonds are a crucial source of antioxidants because they contain vitamin E, as was already established. Almonds' brown layer of skin contains the majority of its antioxidant content.
Almond kernels are high in fat, carbs, proteins, vitamins, minerals, and bioactive substances, according to a review published in 2020 on the health advantages of almonds. The antioxidant and anti-inflammatory qualities of almonds, according to the experts, make them useful.
Almonds contain a lot of antioxidants, which is beneficial for preventing chronic diseases. Regular almond consumption has been linked to a lower risk of many illnesses, including obesity, hypertension, diabetes, and metabolic syndrome.
The good bacteria in the gut associated with immunity, anti-inflammation, and mental health are fed by prebiotics, which are found in both raw and roasted almonds.
College students were given the option to snack on almonds or graham crackers in a 2016 study that was published in the Journal of the Science of Food and Agriculture.
The gut microbiome of the almond eaters underwent significant changes after eight weeks, including a decline in a pathogenic (disease-causing) bacterium and a rise in the diversity of bacteria associated with beneficial results. Weight control, insulin function, cholesterol modulation, and anti-inflammation were among these beneficial effects.
Almonds and other nuts can aid in lowering blood pressure and improving vascular function, which improves blood vessel relaxation and reduces arterial stiffness.
In a study that was reported in the Journal of the American Heart Association, two groups of individuals were assigned at random to either a high-cholesterol meal including 1.5 ounces of almonds or the similar number of calories from a muffin produced without nuts. The nut eaters' HDL remained constant while their LDL decreased after two weeks. A reduction in belly and leg fat was another benefit of almond eating.
A 2015 study published in Nutrition Journal found that eating tree nuts, particularly almonds, can lower body mass index, or BMI (a measurement of weight in relation to height), as well as waist circumference. The combination of fiber, plant protein, and healthy fat in almonds improves sensations of fullness and delays the reemergence of hunger, according to the study, which also revealed that the participants are satiating.
A 2012 study also revealed that almonds had roughly 20% fewer calories than what the labels claim. This is due to the fact that certain calories are not transported from the digestive system to the bloodstream.
Although almonds may help slow down the ageing process of the skin, we already understand that healthy fats promote skin health. Healthy post - menopausal women were split into two groups in a 2019 controlled trial published in Phsyotherapy Research. One group consumed 20% of their daily caloric intake as almonds for 16 weeks, while the other consumed the same amount of non-almond food.
At the beginning of the trial and then again eight and sixteen weeks later, a facial photograph and image analysis system was utilized to measure the width and severity of wrinkles. Researchers discovered that compared to the non-almond eaters, the almond group had much less severe and wider wrinkles.
In addition to being a simple and convenient snack, almonds can also be used in food:
.Almond butter can be blended into smoothies, drizzled over overnight oats, used as a base for energy balls, a fruit dip, or as a base for chopped dark chocolate, nuts, and dried fruit.
.Apply an almond butter, a touch of maple syrup, rolled oats, and cinnamon crumble topping over baked or sautéed fruit.
.Add almonds to sautéed vegetables, a stir-fry, or a salad.
.With the topping on lentil soup, spaghetti squash, or hummus, swap out bread crumbs for almond flour. You can also use almond flour in place of all-purpose flour for making pancakes and other baked items.
.Also available is a savoury almond butter sauce for tossed vegetables that is created with vegetable broth, minced garlic, freshly grated ginger, and crushed red pepper.
.Whatever method you choose, don't be afraid to include almonds in your diet. A good source of minerals and antioxidants is almonds. They can assist in maintaining a healthy heart and controlling body weight. This nut is incredibly healthy for you and improves the condition of your skin and intestines.
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