It is a well known fact that almonds are packed with nutrients. The diversity of forms in which almonds nutrition could be consumed is vast. Be it in whole, sliced, copped and soaked form or altered to almond butter and almond flour, the tasty treat the nut offers is surely enchanting. It is no wonder that it has bagged the title of being a superfood with grace!
It is interesting to note that an ounce of almonds, which sums up to around 23 nuts or more simply as a quarter cup, is studded with a substantial amount of heart friendly fat, approximately 6 gm of plant based protein, 4 gm of fibre (which boils down to 13% of the daily body requirement), as good as 50% of the daily vitamin E requirement, and lastly 20% of magnesium. Additionally the nut is rich in vitamin B along with contributing percentages of potassium, iron and calcium.
The pluses of vitamin E include it being a master antioxidant conserving cells from damage, diseases and premature aging. Further it acts to enhance the immunity quotients, cut down on inflammation, widening the blood vessels and facilitating a lucid blood flow, and very crucially as a protective insurance again neurodegenerative conditions including Alzheimer’s disease. Magnesium contributes in enhancing the brain health and lubricating sleep and hence acts as a mood booster. Further it regulates the blood pressure and sugar levels. The complete nutrient package offered by almonds acts as a protector of the bone density.
Let’s go through a research oriented piece incorporating the health benefits of almonds and the ways in which it could be added to meals and in taken simply as snacks.
They are rich in antioxidants:
Almonds are celebrated source of antioxidants. The brown gracious skin of the nut holds a rich concentration of the health friendly antioxidants. A study carried out by a team of researchers at Almond Board of California reveals that individuals daily consuming 2.5 ounce of almonds have witnessed noticeable decrease in the oxidative stress level by as high as 27% in a month. Oxidative stress could be interpreted as a loss of parity between the production of cell harming free radicals and the body’s fighting power to shield their negative effects. Scientists have confirmed that the antioxidant concentration in almonds is instrumental in counter balancing the adverse effect.
Almonds improve the gut health:
Almonds in both raw and roasted forms function as prebiotics, which help the good bacteria in the gut to survive. The good bacteria acts directly to reduce inflammation, enhance immunity and cushions mental health. A recent study noted students snacking on graham crackers or almonds experiencing noticeable changes in their gut microbiome constitution complemented with a decrease in the percentage of pathogenic bacterium. Further the study revealed a spur in the bacteria contributing to elevating health quotients encompassing scaled weight management, cholesterol regulation, insulin function, and anti inflammation.
They are very cordial to your heart:
Almonds are extremely beneficial in terms of improving heart health. It forms great foods for heart and contributes in aggregating preservative HDL cholesterol and pulling down the harmful LDL levels. Nuts in general and almonds in particular enhance the vascular function and help maintain blood pressure levels via means of relaxing the blood vessels and artery. A study was conducted with a group of people with cholesterol problem. Certain personals were put on a cholesterol reducing diet incorporating either 1.5 ounce of almonds or same proportionate nut free muffins. Two weeks into the exercise noticed the nut esters with a reduced LDL level without compromising on the HDL level. The ones feeding on almond were also noted to have shredded on stomach and leg fats.
Almonds can aggregate weight reduction:
Tree nuts are extremely beneficial in scraping down the body mass index (BMI). BMI precisely measures weight by scaling it with one’s height. Almonds are known to flexibly fit in the beneficial drawer when cutting down on the waist fat is concerned. Consuming almonds triggers the feeling of fullness and satiation alongside boosting the body health with a rich combination of plant protein, healthy fat and fibre. Thus one is sure to not feel hungry for long after consuming a handful of almond. Good news for the weight watchers is that almonds actually contain only 80% of the mentioned label calorie! It is simply because not 100% of the calorie from almond is absorbed into the blood from the digestive track.
Almonds gift you glowing skin:
Good fat is known to add glow to the skin. But when it comes to almond it is a massive source of nutrient for anti aging! Thus get set and get good skin with almonds! No wonder women like to have almonds.
How to inject almonds to meals?
By now it is pretty clear that the tasty treat presented by almonds comes with a host of benefits. Almonds form surely a healthy snack. But it could also be used as great raw ingredient. One can simply whip almond butter and serve a delicious glass of smoothie. It could be used as a fresh fruit dip; in energy balls with dried fruits, spices, seeds and chocolates; and even consumed with oats.
Pastries could be topped with slices of almond. Roasted and baked fruits can be glazed with maple syrup, almond butter, and cinnamon. Almond flour can be easily used in place of bread crumbs soup, pancakes, spaghettis and baked items. You could even toss fresh vegetables in almond butter sauce and team the dish with burnt garlic and pepper!
Hence, there is no doubt over the fact that almonds are a serious source of nutrition & its charm is certain to captivate women who almost unanimously like to have it not only for the perspective of the taste it offers but genuinely & definitely also for the nutritional value it provides. So, with almonds it is win-win for women, and also for men who intakes it.