Top Health Benefits of Almonds for Every Woman- Everything you need to know about these nutrient-dense nuts, as well as inventive ways to prepare them and include them in your meals.
Almonds are nutrient-dense foods. This incredibly gratifying nut deserves its superfood designation whether eaten whole, diced, sliced, or crushed into almond flour or almond butter. Here are six almond advantages backed by science, as well as easy ways to include them in meals, snacks, and indulgences.
Almonds are a nutrient-dense food.
An ounce of almonds, which is about a quarter cup or 23 whole nuts, contains 6 grams of plant protein, 4 grams of filling fiber (13 percent of the daily minimum), half of the daily vitamin E target, and 20% of the daily magnesium target—along with B vitamins and smaller amounts of calcium, iron, and potassium.
Vitamin E, which functions as an antioxidant to protect cells from damage that can cause premature aging and disease, also boosts immunity, decreases inflammation, improves blood flow by widening blood vessels, and has been related to protection against neurological diseases like Alzheimer’s. Magnesium is important for brain function, mood, and sleep, as well as blood sugar and blood pressure regulation. Almonds’ general nutritional profile also aids to maintain bone density.
They’re high in antioxidants.
Top Health Benefits of Almonds for Every Woman- Almonds are high in antioxidants, which are concentrated in the brown layer of their skin. Over the course of a month, blood levels of oxidative stress indicators reduced by as much as 27 percent in men and women who ingested 2.5 ounces of almonds daily, according to one study (partly supported by the Almond Board of California). An imbalance between the generation of cell-damaging free radicals and the body’s ability to counteract their negative consequences is known as oxidative stress. The antioxidants in almonds, according to scientists, are responsible for the beneficial effect.
Almonds can be beneficial to gut health.
Prebiotics, which serve as food for the beneficial bacteria in the gut linked to immunity, anti-inflammation, and mental health, have been discovered in both raw and roasted almonds. In a recent study, college students were given the option of eating almonds or graham crackers as a snack. Researchers discovered significant changes in the gut microbiome makeup of almond eaters after eight weeks, including a decrease in a pathogenic bacterium and an increase in the diversity of bacteria linked to positive outcomes such as weight management, insulin function, cholesterol regulation, and anti-inflammation.
They keep your heart in good shape.
Almonds are good for your heart in a variety of ways. The nuts have been shown to maintain or increase levels of “good” HDL cholesterol, which protects the heart while lowering levels of “bad” LDL cholesterol.
Almonds and other nuts can also help lower blood pressure and improve vascular function, which means they can help blood vessels relax and arteries become less stiff. A cholesterol-lowering diet containing either 1.5 ounces of almonds or the same number of calories from a nut-free muffin was randomly assigned to two groups of people with high cholesterol in one study. The nut eaters had a lower LDL while maintaining their HDL after two weeks. A reduction in belly and leg fat was also observed in the almond eaters.
Almonds can help you lose weight.
Top Health Benefits of Almonds for Every Woman- The consumption of tree nuts, such as almonds, has been shown to lower BMI (a measurement of weight in relation to height) and waist measurements. Almonds’ combination of healthy fat, plant protein, and fiber boosts feelings of fullness and delays the return of hunger, in addition to being satiating. Also, according to newer research, almonds contain about 20% fewer calories than the labels claim because some of the calories are not absorbed into the bloodstream from the digestive tract.
They are beneficial to the skin.
We all know that healthy fats are excellent for our skin, but almonds may actually help slow down the aging process. In a randomized controlled trial conducted in 2019.
Healthy postmenopausal women were placed into two groups for the study. For 16 weeks, one group consumed 20% of their daily calories from almonds, whereas the other consumed the same amount of calories from non-almond foods. At the outset of the study, as well as eight and sixteen weeks later, a facial photograph and image processing system were utilized to quantify wrinkle width and severity. When compared to non-almond eaters, researchers discovered that the almond group had much less wrinkle severity and width. Not a bad perk for a wonderful meal with so many other advantages!
How to include more almonds in your diet
Top Health Benefits of Almonds for Every Woman- Almonds are a convenient portable snack on their own, but they can also be added to meals. Combine almond butter with add-ins like minced dried fruit, chopped dark chocolate, spices, and seeds to make a smoothie, drizzle it over overnight oats, use as a dip for fresh fruit, or use as the base for energy balls.
Using almond butter, maple syrup, rolled oats, and cinnamon, make a crumble topping for baked or sautéed fruit. Almonds can be added to a salad, sautéed vegetables, or stir-fry. To garnish lentil soup, spaghetti squash, or hummus, use almond flour instead of bread crumbs, or use all-purpose flour instead of all-purpose flour in pancakes and baked goods. I also enjoy tossing vegetables with a savory almond butter sauce made with vegetable broth, chopped garlic, freshly grated ginger, and crushed red pepper.
For more health tips, visit Editorialtimes.com