Almonds are a healthy and versatile snack that can be consumed in various ways. Some suggestions for consuming almonds include eating them raw as a nutritious and effortless snack, roasting them to enhance their taste and add some crispy texture, using almond butter instead of peanut butter as a delectable and healthy spread, using almond milk as a dairy-free alternative to cow's milk for cooking, baking or consuming as a beverage, and using almond flour as a gluten-free substitute for baking.
The recommended serving size for almonds is approximately one ounce or 28 grams, which is about a handful. This portion size contains around 161 calories and offers a good balance of fiber, healthy fats, and protein. However, since almonds are high in calories, it is crucial to consume them moderately as part of a well-balanced diet.
Here are five health benefits of almonds:
Improve heart health: Almonds are rich in monounsaturated and polyunsaturated fats, which can help to lower LDL or "bad" cholesterol levels in the blood. This can reduce the risk of heart disease and stroke.
Aid in weight management: Despite their high calorie content, almonds are a great addition to a healthy diet. They contain fiber, protein, and healthy fats, which can help to keep you feeling full and satisfied, leading to reduced calorie intake over time.
Boost brain function: Almonds are a great source of vitamin E, which has been linked to improved cognitive function in older adults. They also contain magnesium, which is important for brain health and can help to reduce stress.
Promote bone health: Almonds are a good source of calcium, which is essential for healthy bones and teeth. They also contain magnesium and potassium, which help to regulate bone density and prevent osteoporosis.
Support healthy skin: Almonds are a good source of vitamin E, which is an antioxidant that can help to protect the skin from damage caused by free radicals. They also contain healthy fats, which can help to keep the skin hydrated and reduce inflammation.
Nutritional breakdown of almonds
Here is the nutritional breakdown of 1 ounce (28 grams) of almonds:
- Calories: 161
- Fat: 14 grams
- Saturated Fat: 1 gram
- Monounsaturated Fat: 9 grams
- Polyunsaturated Fat: 3.5 grams
- Carbohydrates: 6 grams
- Fiber: 3 grams
- Sugar: 1 gram
- Protein: 6 grams
- Vitamin E: 37% of the daily value (DV)
- Magnesium: 19% of the DV
- Phosphorus: 13% of the DV
- Copper: 14% of the DV
- Manganese: 32% of the DV
- Almonds have the potential to improve brain function as they are rich in vitamin E, which can aid in enhancing cognitive capacity and averting cognitive decline among the elderly. Additionally, almonds are a good source of magnesium, which is crucial for maintaining healthy bones.
Including almonds in your diet can offer numerous health benefits and serve as a nutritious snack option, given that they are high in healthy fats, fiber, and protein. It's essential to keep in mind that almonds are high in calories, so portion control is important. Almonds also contain other vital nutrients like calcium, iron, zinc, and vitamin B2 (riboflavin).
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