Three Reasons to Include Almonds in your Daily Diet
Almonds are a popular nut that almost everyone has encountered in their daily lives. From consuming it as a whole nut, to consuming it in its variant forms such as almond milk, almond flour, almond syrup, almond butter, and more, human beings have used almonds as for a long time. Almonds are known culturally as healthy nuts, and the science backs it up.
What does an almond contain?
An almond has a lot of nutrition packed into it, and even a small serving a day can help boost your energy levels and promote a healthy diet. In terms of minerals, almonds contain calcium, iron, magnesium, zinc, manganese, potassium, and phosphorus . Almonds are also good sources for B vitamins like thiamine, vitamin B6, and folate. Other nutrients in almonds include fibre and both monosaturated and polysaturated fats.
Why consume almonds?
1) They have the good kind of fat
While an excess amount of fat is bad for your body, almonds are one of the few sources of good fats that are necessary for good health. Almonds, unlike butter or oils, usually contain unsaturated fats, which contain both polysaturated and monosaturated fats. Unsaturated fat consumption at optimal levels has been shown to promote good cardiovascular health according to studies conducted by the NHS .
2) They help reduce cholesterol levels
A study published by the International Life Sciences Institute in 2011 stated that almonds have consistently reduced LDL-C (cholesterol) in people, both healthy and those with cholesterol or diabetes problems . The primary cardiovascular benefit comes from unsaturated fatty acids as discussed above, but almonds also contain other nutrients such as α-tocopherol, arginine, magnesium, copper, manganese, calcium, and potassium that help protect heart health.
According aforementioned study, the nutrients in almonds target the processes through which LDL-C is absorbed by the body. They prevent excess absorption and promote excretion, which in turn has helped reduce LDL-C levels in the body. The study calls for more research into the mechanisms through which almonds help reduce LDL-C, but have conclusively proven that the reduction does occur.
3) They are a natural source of B vitamins
B vitamins promote good nervous health, more efficient energy absorption, good ocular health, good epidermal health, the production of haemoglobin, and the good health of a human foetus if taken during pregnancy .
Most adults end up having to take B vitamin supplements, but a healthy serving of almonds every day could help them solve this problem. Of course, a natural vitamin B supplement that lists almonds as one of its main ingredients may also be a good idea (depending on the other ingredients), as almonds are rich in B vitamins.
Almonds are a healthy, nutritious snack food, and are also a good addition to your morning breakfast. The high nutrition content in almonds should make them a staple in healthy diet.