Once you have planned to stay fit and healthy, deciding upon the meal plan comes the next. While following a healthy meal routine, intermittent snacking too becomes important in the long run. Loaded with healthy fats, anti-oxidants, vitamins and minerals almonds are highly nutritious and can be an intermittent snacking option.
Speaking about snacking in-between meals and almonds, nutritionist Ritika Samaddar says, “A handful of almonds may have satiating properties that promote a feeling of fullness , which may keep hunger at bay in between meals. They are also an excellent source of vital nutrients like vitamin E, calcium, good fat, dietary fibres and plant protein.”
Nutritionist Madhuri Raja says, “Always keep some almonds handy in a tiffin box so you’ll always have your perfect daily portion. Pair them with fruits or include them in other snacks. This way you will always have something healthy with you while on the go.”
- Almonds and Cholestrol
Eating almonds can significantly boost levels of vitamin E in the diet and bloodstream. Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy.
- Almonds and Cancer risk
A study, published in 2015 in Gynecologic and Obstetric Investigation, looked at nut consumption and cancer risk. They found that individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times. The authors concluded that “peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer.”
- Almonds and Heart disease
Almonds, along with nuts and seeds in general, are often associated with improved levels of blood lipids and being good for the heart. There is some evidence indicating that including almonds in your diet may help ward off heart disease, but overall, the evidence is inconclusive.
In a study, published in 2014, scientists found that almonds significantly increased the amount of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow. Their findings add weight to the theory that Mediterranean diets with lots of nuts have big health benefits.
- Almonds and and Vitamin E
Almonds contain relatively high levels of vitamin E, an antioxidant. In fact, they are one of the best natural sources of vitamin E, providing 37 percent of the recommended daily intake in just 1 ounce. Vitamin E helps protect cells from oxidative damage. Also, higher vitamin E intake has been tentatively associated with a reduced risk of certain diseases, such as Alzheimer’s, some cancers, and heart disease.
- Almonds and Blood sugar
There is some evidence that almonds may help keep blood sugar under control. This ability is thought to be due to their high levels of magnesium containing almost half the daily recommended amount in just 2 ounces of almonds. In around one-third of people with type 2 diabetes, magnesium levels are low.
- Almonds help manage weight
Because almonds are lower in carbohydrates and high in protein and fiber, they can help people feel fuller for longer; this has the potential to reduce the number of calories taken in overall.
When all things considered, almonds are close to a perfect food we can get.