5 reasons you need Almonds in your diet
Almonds are an extremely healthy snack.
Nutritionally dense, almonds are rich in Vitamin B2 and Vitamin E, as well as being a good source of calcium, magnesium, iron, fiber & protein. Wow!
Here are some reasons why you should include almonds to your daily diet:
Aids in weight loss
- As almonds are low in carbs, but rich in fiber and protein – both of which are known to reduce hunger – consuming almonds will make you feel fuller for longer.
- Almonds are also known to slightly fasten metabolism since some nutrients in the nut are difficult to digest. In spite of being rich in fats, almonds are a great addition to a healthy weight loss diet.
Helps control blood sugar levels
- Almonds are rich in magnesium, roughly 300 bodily functions have magnesium involved, one of the being blood sugar control.
- Some Type-II diabetics lack magnesium and consuming almonds (high in magnesium) may help patients to lower blood sugar levels and develop the function of insulin.
- Almonds in the daily diet will help tackle Type-II diabetes, which is a major concern in the UK, with an estimated half a million diabetic people who aren’t diagnosed.
Rich in antioxidants
- We need antioxidants to prevent oxidative stress, which leads to chronic diseases like cancer. The brown skin of almonds is a concentrated source of antioxidants and a daily dose of these nuts will help regulate oxidative stress significantly.
- A clinical trial showed that 60 subjects (male smokers) were given about 3 ounces of almonds every day for four weeks and the results show substantial reduction of 23-34% in oxidative stress.
Controls blood pressure
- Roughly 16 million people in the UK have high blood pressure, which is a major risk factor for stroke, heart attack, heart failure and kidney failure.
- Lack of magnesium can lead to hypertension, making almonds (a rich source of magnesium) a part of the daily diet may help in lowering blood pressure.
Lowers cholesterol levels
- Almonds are extremely good for heart health because they control the levels of the good and the bad kinds of cholesterol.
- The daily intake of almonds may help in reducing LDL (the bad) levels of cholesterol while maintaining HDL (the good) levels.
- Almost 1.5 ounces of almonds daily can help one lower LDL cholesterol levels by 5.3 mg/dL.
Other than this, almonds help in making the teeth and the bones in the body stronger, for it is a rich source of calcium, and also improve brain function since it is dense in minerals manganese, copper and riboflavin.
How to include almonds in your daily diet:
Add almonds to your salads – even if you aren’t making your own salad, just sprinkle the nuts over your salad dish at a restaurant.
Almonds can be toasted/roasted, powdered and used as thickening agents for soups and even, curries.
Make a jar of honey and almonds and place it on your dining table or workplace desk, and have a spoonful before or after every meal.
Adding almonds to your fruits is also a good option and this would make for a healthy dessert.
Almonds can also go well with healthy smoothies and yogurt as well and cereal and porridge.
Never fry almonds in oil. Always roast or toast them for improved taste.
Do not blanch almonds if you are looking to increase antioxidants in your body.
A handful of almonds a day keeps the doctor away. Stay fit!