The health benefits of eating almonds, or other nuts are enormous; with the most beneficial being the great deal of healthy fat which they contain. Also, nuts in general are rich in protein, so they help in building the muscles and provides sustained energy that can keep you active throughout the day. And it happens that all these, and more, can be gotten from almonds.
What would be the consequence of eating almonds on a daily basis? Keep reading, and you would discover the amazing benefits that are tied to eating just a small amount of these nuts frequently.
Why 20 almonds?
For this analysis, we used 20 almonds as the number which we recommend to be consumed each day, because a combination of all of them is equal to an ounce, or around that. It is generally believed that one ounce of almonds contains 163 calories, although some other studies suggest that it is around 129 calories. Its constituents are; 5 grams of protein, 12 grams of mainly unsaturated fat, 3 grams of fiber, and just below one gram of sugar. One ounce of almonds is packed with a lot of nutrients, and can be very filling. It can serve as a snack by itself, or eaten along with breakfast oatmeal, lunch salad, or dinner casserole.
Improve Digestive Health
Recent studies have reaffirmed the benefits of almonds to digestive health. Consuming 20 almonds daily produces huge improvements in the gut microbiota. Healthy intestinal bacteria such as: lactic acid and bifidobacteria, play a vital role of keeping the intestinal barrier in check, and making sure that the bad bacteria are kept out.
Once bad bacteria moves past the intestinal barrier, it will most likely result in chronic inflammation, which is associated with several ailments, like type 2 diabetes, heart disease, mental health problems, asthma and chronic sinus infections, skin problems, Parkinson’s disease, and even cancer. It’s surprising to know the wide range of ailments has its origin in the gut.
Feel Full Longer
Amongst the amazing perks of eating almonds is the ability of one ounce to serve as a whole snack when cravings strike; which would help to avoid overeating. All its constituents; the protein, fiber, and fat work in unison to give you that sense of satisfaction, while the wide range of vitamins and minerals provides your body with what it requires for optimal performance. The greatest challenge faced by many in their quest to achieve a healthy caloric intake every day is consuming foods which will give them a sense of satisfaction, and when that is not forthcoming, they begin to binge eat.
In order to feel more satisfied, you should chew your almonds for a longer period of time. This is a great tip to enhance satiety, and is consistent with the results of a 2009 study featured in the American Journal of Clinical Nutrition. The study suggests that by chewing almonds for a longer time, the cell walls are further broken down which allows the body to absorb them easily.
Increase Your Metabolism
Another constituent of twenty almonds – one ounce, are traces of metabolism-boosting B-complex vitamins thiamine, niacin, vitamin B6, and folate. It is not clear how this happens, but studies have shown that eating almonds frequently can boost your metabolism rate up to 15%. As a result of a higher metabolism rate, your body will burn fats faster and you will have the trimmer waistline you’ve always desired.
Keep Your Bones Strong
Snacking on 20 almonds; one ounce every day, will help keep your bones strong. The content of these almonds covers around 20% of the magnesium and phosphorus that is needed by your body daily. Therefore, your bone density and overall bone health is improved.
Additionally, these almonds contains traces of calcium, which is the building block of bones. Recent research has also explored the importance of vitamin E in bone density and strength, which is another benefit of the vitamin.
Improve Heart Health
Consuming 20 almonds every day improves your heart health by reducing LDL. Bad cholesterol can result in a plaque build-up in the blood vessels. Also, the consumption of almonds has also been associated with lesser chronic inflammation, which happens to be a major cause of heart disease. Basically, nuts seem to improve conditions in the lining of arteries and may also lessen your risk of blood clots, which can lead to a fatal heart attack. However, the ingredients that gives almonds this potency includes unsaturated fats, omega-3 fatty acids, fiber, plant sterols, l-arginine, and vitamin E.
Lower cholesterol levels and improved heart health are closely connected. However, you can eat almonds with the skins to increase its ability to reduce cholesterol. Flavonoids, which are plant-based pigments with anti-inflammatory and antioxidant properties is contained in almond skins. It has also been found that these flavonoids functions together with the Vitamin E and vitamin C which is contained in the nuts to improve the potency of the antioxidants and lower LDL levels.
Have Greater Energy
Almonds are prominent for their ability to provide sustained energy, and this is owed to complete blend of carbs, protein, and fat. They also contain magnesium – a major role player in body metabolism and energy production. It has become more and more difficult to get the required magnesium from only our daily diet, and this is owed to the depletion of soil minerals, particularly magnesium. As a result of this, a lot of us are unable to hit our required amount of magnesium per day, and consequently feel exhausted every now and then. Almonds contains up to 80 grams of magnesium per ounce, which ranks amongst the highest producers. This is a great way to begin your journey towards achieving the RDA of 400 grams, though you may still need magnesium supplements.
Owing to the balanced nutrition which almonds possess, it is highly recommended to add one ounce of almonds to your daily diet plan. Then again, almonds contain a lot of calories, so you should watch out, and consume the right portion size.
In summary, eating 20 almonds every day is a great way to achieve a perfect mix of sustained energy, satisfaction, and long-term health benefits for both children and adults. Go nuts!