You probably know that eating almonds (and walnuts in general) is a great way to get healthy fats from your diet. Walnuts are also generally high in protein, so they help build muscle and provide the kind of slow-burning energy that can keep you going all day. It turns out that the humble almond can do a lot more. So what happens if you eat almonds every day? Read on for the incredible health benefits of eating a handful of these nuts regularly.
Why 20 Almonds?
For the purposes of our analysis, we selected 20 almonds as a daily recommendation because they add up to about an ounce. One ounce of almonds gives you 163 calories (the amount accepted, although there are indications that it is closer to 129 calories), 5 grams of protein, 12 grams of mostly unsaturated fat, 3 grams of fiber, and less than one gram of sugar can be a satisfying and nutritious snack or a smart addition to breakfast oatmeal, lunch salad or dinner casserole.
Improves Digestive Health
One of the new discoveries about the health benefits of almonds concerns digestive health. It has been shown that eating 20 almonds a day causes significant changes in the gut microbiota. Healthy intestinal bacteria such as lactic acid and bifidobacteria serve to maintain a strong intestinal barrier that keeps bad bacteria away.
Bad bacteria that cross the gut barrier tend to cause chronic inflammation associated with all kinds of diseases, including type 2 diabetes, heart disease, mental health problems, asthma and chronic sinus infections, skin problems and Parkinson’s, and even cancer. It is surprising to see how many physical diseases arise in the intestine.
Feel Full Longer
The nutritional pack that comes from an ounce of almonds is perfect for satisfying cravings and later avoiding overeating. Protein, fiber and fat work together to make you feel full and satisfied. The diverse profile of vitamins and minerals gives your body what it needs for optimal performance. The biggest obstacle to maintaining healthy calorie intake every day is eating foods that really satisfy you, otherwise you will surely binge at some point.
A good tip to improve your satiety when eating almonds is to chew them longer. A 2009 study in the American Journal of Clinical Nutrition found that chewing whole destroyed the almond cell walls so that nutrients were better absorbed.
Reach The Recommended Daily Dose Of Riboflavin And Vitamin E.
Riboflavin is a critical nutrient that is believed to prevent all types of physical problems, including migraines, acne, muscle spasms, carpal tunnel syndrome, cervical cancer, and some blood disorders. Eating 20 almonds a day will give you about 1/5 of your recommended daily requirement. (Get the rest of the foods like meat, pork, eggs, avocado, milk, and spinach.) Vitamin E is an antioxidant that can improve heart health and support the immune system, not to mention smooth skin and shiny hair, that you get. . An ounce of almonds provides almost half of your recommended daily intake of vitamin E. Other excellent sources of vitamin E include seafood, fruits (kiwi, mango, blackberry, apricot, and avocado), and vegetables like broccoli, red pepper, and spinach. and the asparagus.
Increase Your Metabolism
Twenty almonds also contain small amounts of B vitamins that boost metabolism, thiamine, niacin, vitamin B6 and folic acid. The exact mechanism is unknown, but research shows that eating almonds regularly increases the metabolic rate by up to 15%. This leads to more fat burning and a slimmer waist, which we all want.
Keep Your Bones Strong
Eating 20 almonds a day can help maintain strong bones. This provides approximately 20% of your daily magnesium and phosphorus needs. These nutrients work together to increase bone density.
You also get a small amount of calcium, the building block of the bones. Recent studies have also looked at the role of vitamin E in bone density and strength, another benefit of E.
Improves Heart Health
Eating 20 almonds a day can help keep your heart healthy. One way they can help is to lower LDL, the bad cholesterol that can cause plaque build-up in the blood vessels. Almonds have also been linked to a reduction in chronic inflammation, which makes a significant contribution to heart disease. Walnuts generally appear to improve conditions in the lining of the arteries and can also reduce the risk of blood clots, which can cause a fatal heart attack. The heart-healthy ingredients of almonds include unsaturated fats, omega-3 fatty acids, fiber, plant sterols, L-arginine and vitamin E.
Low Cholesterol
Improving heart health and lowering cholesterol go hand in hand, but can increase the cholesterol-lowering effect of eating almonds while keeping the skin on. Almond skin has been found to contain flavonoids, herbal pigments with anti-inflammatory and antioxidant properties. Flavonoids are believed to work with the vitamin E and vitamin C content of walnuts to increase the effectiveness of antioxidants and lower LDL levels.
Have Greater Energy
Almonds are ideal for providing sustainable energy because they contain an optimal balance between carbohydrates, protein and fat. They also provide magnesium, a nutrient that helps your body produce energy by metabolizing fats and carbohydrates. It is becoming increasingly difficult to get enough magnesium from food alone every day because the soil on which our product is grown has reduced the content of this important mineral. So many of us don’t get enough magnesium in a day, which is just one reason why we feel so bad all the time. At 80 grams per ounce, almonds are a particularly rich source of magnesium. It’s a good start to getting your recommended 400 gram daily dose, but a magnesium supplement may be needed.
Because of the balanced diet in almonds, eating an ounce a day is a highly recommended eating habit. However, almonds are also relatively high in calories. Therefore, pay attention to appropriate portion sizes. For a quick boost, sustained energy, and a variety of long-term health benefits, eating 20 almonds a day is a wise choice for both children and adults. Getting crazy!
