Table of contents:
- 1. Protein source
- 2. Balance cholesterol
- 3. Source of vitamin E
- 4. Helps to reduce weight
- 5. Reduces the risk of cancer
- 6.Reduces the risk of heart disease
- 7. Improves sleep quality
- 8. Balance blood sugar
- 9. Improves gut health
- 10. Improves cognitive function
- 11. Improves memory
- 12. Hair and skin health
- 13. Prolongs life
- What else do you need to know about almonds?
Nuts have long been known as one of the healthiest snacks, especially almonds, the benefits of which are legendary. Fans of nuts saturated with vitamin E are absolutely sure that they are the reason for glowing skin, healthy hair and good brain function. But are all these claims valid? In short, yes.
Almonds (which actually refers to seeds, not nuts) are indeed rich in nutrients. Now there are many options for how exactly to use it in food: in the form of alternative milk, butter, flour and, of course, traditionally, as a whole nut. Nutritionists advise adding almonds to all kinds of dishes: breakfast, salads and sauces. This nut is an excellent source of omega-3s, polyunsaturated fatty acids, protein, fiber, and vitamins.
1. Protein source
Just a handful of almonds contain 1/8 of your daily protein requirement, making them especially great for vegetarians.
2. Balance cholesterol
Numerous studies have found that almonds help maintain normal blood cholesterol levels, which are beneficial for health.
3. Source of vitamin E
Almonds are a storehouse of vitamin E - 37% of the daily value in one handful of nuts. Vitamin E prevents the oxidation of cholesterol in cells, which provides protection against heart disease and prevention of Alzheimer's disease. Vitamin E is also at the forefront in slowing down the aging process. It protects skin cells and prevents wrinkles.
4. Helps to reduce weight
Oddly enough, adding almonds to your diet, you will be more likely to lose weight, of course, if the nuts fit into your calorie intake.
5. Reduces the risk of cancer
Unlike many other foods that have been credited with being classified as "cancer cures", almonds have been shown to be beneficial in reducing the risk of cancer. The latest research from the University of Mexico has found that regular consumption of nuts reduces the risk of breast cancer and colon cancer by 2-3 times.
6.Reduces the risk of heart disease
Just 50 grams per day of almonds strengthens blood vessel walls, increases blood antioxidant levels, reduces blood pressure, and improves blood flow.
7. Improves sleep quality
Almonds are a source of magnesium, calcium and melatonin, making them essential for muscle relaxation and good sleep.
8. Balance blood sugar
Almonds have also succeeded in preventing diabetes mellitus. The high magnesium content in nuts has a beneficial effect on blood sugar and also increases insulin resistance, which reduces the risk of diabetes.
9. Improves gut health
Recent studies have confirmed that eating almonds (in the form of nuts or butter) has a beneficial effect on the gut microflora, mainly due to the probiotic it contains.
10. Improves cognitive function
Almonds are very good for the brain. The high content of vitamin E and especially alpha-tocopherol increases brain activity and has a beneficial effect on the vascular system of the brain.
11. Improves memory
There is evidence to suggest that almonds can improve memory, but more research is needed to confirm this.
12. Hair and skin health
Almonds contain vitamin B, zinc, iron, niacin, riboflavin and vitamin E. All these substances will give your hair strength and shine, and make your skin glow from within.
13. Prolongs life
According to research by nutritionists, half a handful of almonds a day reduces the risk of early death from neurodegenerative diseases by 23%. In general, people whose diet contains nuts are more likely to live longer, healthier lives.
What else do you need to know about almonds?
- Nutritional information: One serving of nuts (approximately 23 pieces) contains 3.5 g of fiber, 6 g of protein and 14 g of fat.
- How many nuts should you eat per day: One serving - about 23 nuts. If you eat them regularly, after 8-10 days you will notice significant improvements in health.
- Harm from too much: Due to their high fiber content, too much nuts can cause intestinal discomfort, but nothing more. The common myth that cyanide poisoning is possible is completely unfounded. You will have to eat over a thousand nuts at a time for your cyanide levels to rise above normal.
- Is it possible to eat almonds on an empty stomach: nutritionists recommend eating nuts on an empty stomach, as this helps the beneficial substances they contain to be better absorbed.
- What are the benefits of soaked almonds: There is an opinion that soaked almonds are better digested and absorbed, but there is little evidence for this. Soaked nuts have a lot of fans, rather due to the fact that they acquire a more delicate, creamy texture. How to soak almonds? Just leave it in a bowl of water for 8-12 hours.
- "Side effects": If you are not allergic to nuts, almonds will definitely not harm you. But it is better to consult with a nutritionist, so that any changes in nutrition will only benefit you.