Almonds are a quick and easy snack to grab on your way out the door, or you can use them as a topping on a meal or dessert. They are loaded with nutrition value, which isn’t surprising since they are among the healthiest of tree nuts. Grabbing a handful of almonds a day also has health benefits—they help promote heart health, prevent weight gain, and can even help fight diseases such as diabetes and Alzheimer’s.
So, in recognition of National Almond Day, let’s chat and chew about how the nutrient-rich snack can improve your health.
Although almonds are small in size, just 23 almonds a day can give you many key nutrients needed in your diet. Almonds are rich in vitamin E, calcium, magnesium, and potassium. They are also a great source of protein and fiber, and naturally low in sugar.
The Health Benefits of Almonds
- Lower your cholesterol. Eating almonds boosts levels of vitamin E in your diet and bloodstream, which helps defend your cells against possible everyday damage and prevent “artery-clogging oxidation of cholesterol.” (more)
- Reduce your risk of cancer. Researchers at the Department of Nutrition, University of California, Davis, conducted a study that suggested, “Almond consumption may reduce colon cancer risk…”
- Reduce you risk of heart disease. The FDA reports, eating 1.5 ounces of most nuts, like almonds, each day, may reduce the risk of heart disease. The nutrients in almonds contribute toward heart health, like magnesium, which is vital for preventing heart attacks and hypertension. In addition, clinical studies have shown almonds to be effective in reducing bad cholesterol and conserving healthy cholesterol. (more)
- They help you maintain a healthy weight. Almonds have fiber, protein, and fat content that make you feel full after consuming a small amount; you will be less likely to overeat. Also, magnesium in almonds helps regulate blood sugar, which is essential for reducing food cravings, according to Fitness Magazine. Although very healthy, almonds are high in calories—160 calories in 23 almonds—so it’s important to stick to the recommended serving size of 1 ounce, or 23 total.
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Healthy Almond Recipes
If you’re looking for a twist on the basic raw almond snack, try some of these recipes:
- Cherry-Almond Farro Salad
- Almond & Lemon Crusted Fish with Spinach
- Almond Butter Cookies
- Asian Noodle Bowl with Spicy Almond Sauce
- Flourless Honey-Almond Cake
The health benefits of almonds are extensive—they are even beneficial for maintaining healthy hair, skin, and dental care. For more, check out Organic Facts’ article. So, try grabbing a handful of almonds for an afternoon snack, or incorporate them into your breakfast, lunch, or dinner. Don’t delay—start enjoying a healthier life this month!