Health professionals suggest consuming approximately one ounce (30 grams), which equates to around 23 almonds, each day to maintain an optimal intake of vital nutrients without adding extra calories.
According to the
Times of India
This portion size hits the sweet spot, providing a blend of nutrients that promote heart health, muscle development, and digestive well-being. Consuming larger quantities might result in an excess of calories and fat, which could hinder your wellness objectives.
Medicinenet
indicates that one ounce of almonds contains 14 grams of fat, 6 grams of protein, 3 grams of fiber, and 6 grams of carbs, rendering them an ideal snack and a significant provider of protein and energy for vegetarians and vegans.
Furthermore, almonds are rich in vital vitamins and minerals such as calcium, magnesium, potassium, phosphorus, vitamin E, and folate.
Given their remarkable nutrient content, eating almonds every day may provide these advantages:
Improving heart health
A review found that
eating almonds
Can assist in maintaining high levels of high-density lipoprotein (HDL) cholesterol—the “good” kind—while reducing low-density lipoprotein (LDL) cholesterol—the “bad” type—which is associated with an increased likelihood of cardiovascular issues. Additionally, almonds might aid in decreasing blood pressure.
In general, research indicates that almonds and other types of nuts enhance vascular health, which correlates with a reduced likelihood of developing heart disease. Authorities advise eating four weekly portions of unsalted, unroasted nuts, each portion equivalent to a palmful of entire nuts.
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Almonds on a dish. Stock image courtesy of Unsplash |
Lowering cancer risk
Experts think that the significant concentration of phytochemicals in almonds could have anti-inflammatory and antioxidant effects, potentially helping to guard against specific types of cancer. According to one research, individuals consuming substantial quantities of almonds, walnuts, and peanuts had a threefold lower risk of developing breast cancer.
Controlling blood sugar levels
Low in carbohydrates and
high in protein
Almonds can be a great option for individuals with diabetes. Research indicates that the significant amount of magnesium found in almonds might assist in managing blood glucose levels, since a number of diabetics tend to have insufficient magnesium intake.
A research indicated that young adults prone to diabetes who included 56 grams of almonds in their daily diet over a period of 12 weeks showed a notable decrease in HbA1c levels, which is an important indicator of glycemic control.
Managing weight
Research indicates that almonds can lower your BMI and decrease your waist size. A particular study revealed that consuming almonds for a mid-morning snack caused participants to consume smaller portions during subsequent meals. Interestingly, those who ate more almonds reported feeling satiated for longer periods throughout the day.
Supporting bone health
Almonds contain plenty of calcium, which is crucial for keeping your bones and teeth strong. Not getting enough calcium can make your bones fragile and raises the likelihood of developing osteoporosis, a disorder characterized by lower bone mass and diminished bone density.
Enhancing skin health
Consuming almonds may
benefit your skin
Almonds have antioxidants, fatty acids, and Vitamin E, components associated with better skin health. A study involving postmenopausal participants revealed that those who consumed almonds over a period of 16 weeks experienced reduced wrinkle appearance and enhanced skin complexion relative to those who didn’t eat almonds.
