Eating almonds, the surprising benefits

The almonds they are a dried fruit known for their delicate flavor and crunchy texture. But almonds aren’t just tasty, they’re also an incredibly nutritious food that offers a number of health benefits. In this article, we’ll explore the amazing benefits of eating almonds and how to include them in your daily diet.

The key nutrients in almonds

Almonds are rich in nutrients essentials that bring many health benefits. Here is a list of the main nutrients present in almonds:

• Vitamin E: Almonds are one of the best sources of vitamin E, a powerful antioxidant that protects cells from damage caused by free radicals.
• Protein: Almonds are a source of plant proteins, which are important for building and restoring body tissue.
• Fibre: almonds are rich in dietary fiber, which promotes proper digestion and helps maintain the feeling of satiety.
• Monounsaturated fats: Almonds contain heart-healthy monounsaturated fats, which can help lower LDL cholesterol (known as “bad cholesterol”) in the blood.
• Magnesium: Almonds are a good source of magnesium, a mineral essential for healthy bones, muscles and nerves.

The health benefits of almonds

Almonds offer a number of health benefits when consumed regularly. Here are some of the surprising benefits that we can find in eating almonds:

1. Heart health: The healthy fats found in almonds may help reduce the risk of heart disease. A study has shown that regular consumption of almonds can help improve the blood lipid profile, reducing LDL cholesterol levels and increasing HDL cholesterol levels (“good cholesterol”).
2. Weight control: Although almonds are a caloric food, they are associated with better weight control. The fiber and protein in almonds can promote feelings of fullness, helping to reduce cravings and avoid unhealthy snacking.
3. Brain health: Vitamin E present in almonds plays an important role in protecting the brain from the effects of oxidation. Consuming almonds may help maintain good brain health and reduce the risk of age-related cognitive decline.
4. Diabetes control: Almonds have a low glycemic index and can help regulate blood sugar levels. A study has shown that consuming almonds can improve insulin sensitivity and help control type 2 diabetes.
5. Bone health: The magnesium present in almonds is important for bone health. It helps maintain proper bone density and may reduce the risk of osteoporosis.

How to include almonds in your daily diet

Almonds are extremely versatile and can be included in your daily diet in a variety of ways. Here are some tips on how to incorporate almonds into your diet:

1. Snack: Almonds are a healthy and nutritious snack. You can take them with you in a small portion as a snack to enjoy throughout the day.
2. Almond Butter: Almond butter is a delicious alternative to peanut butter. You can spread it on slices of bread, add it to your smoothies or use it as a topping for your recipes.
3. Salads: add a few chopped almonds to your salads for a crunchy and nutritious touch. Almonds pair well with a variety of greens and give a tasty nutty note.
4. Main dishes: You can use almonds as the main ingredient in some dishes, such as almond chicken or almond couscous. They will add a crunchy texture and unique flavor to your meals.

Conclusions

Eating almonds is a real panacea for our health and provides us with numerous benefits. Their vitamin, protein, fiber and healthy fat content make them an excellent choice for a healthy snack or an addition to your favorite recipes. Remember to include almonds in your diet in a balanced and moderate way, as they are also caloric. Always consult a health professional or dietitian for personalized advice on your nutrition.

Sources

• Ros, Emilio. “Health benefits of nut consumption.” Nutrients 2010. Link
• Berryman, Claire E., et al. “Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions.” Nutrients 2015. Link
• Eating almonds twice a day: Surprising truth. Links