If you haven’t had your fill of almonds, you are missing out big time.
Almonds are not only a convenient snack, they are also a whole food source that can rev up your fitness levels in a heap of ways.
Almonds are basically off-white in colour, covered by a thin brownish skin and encased in a hard shell. They are classified into two: sweet and bitter. The former is the one that is manufactured en masse and eaten by consumers.
A one-fourth cup of almonds has the following nutritional breakdown:
· Manganese—90 mg
· Vitamin E—8.97 mg
· Magnesium—98.67 mg
· Phosphorus—168.71 mg
· Vitamin B2—0.3 mg
Their health benefits are numerous:
1. Lower bad cholesterol and risk of heart disease—almonds are high in monounsaturated fats which are associated with lower risk of heart disease.
Researchers say that this risk is lowered even more by as much as 45 percent when fats from nuts such as almonds are incorporated in a typical diet in lieu of saturated fats. Health experts say this is partly due to almonds’ antioxidants by way of its vitamin E content.
Almonds are also abundant in manganese which provides roughly almost 25 percent of the daily value of this mineral. A sufficient amount of manganese improves the flow of blood, nutrients and oxygen throughout the body. Health experts warn that a deficiency in magnesium may be a precursor to a heart attack.
2. Protect against diabetes—contemporary research suggests chowing on almonds together with a high glycaemic index food source significantly lower the glycaemic index rating of the meal and lessens the rise in blood sugar after eating.
3. Help with weight loss—a study made by the International Journal of Obesity and Related Metabolic Disorders concluded almonds that enrich a low calorie diet can help overweight people lose weight effectively. The researchers also came to the conclusion that almonds not only help with weight loss, they actually help prevent weight gain.
4. Provide more energy—almonds yield a generous serving of the minerals copper and manganese, which are seen to help with energy production.
5. Help prevent gallstones—women who eat at least one oz. of nuts or almonds weekly have a 25 percent lower risk of developing gallstones.
6. Provides adequate protein—surprisingly, almonds also are somewhat abundant in this macronutrient as a one-fourth cup provides approximately 7.62 grams which is more than what a typical egg can yield at only 5.54 grams.
In a nutshell, almonds should be a regular fixture of your nutrition plan for the simple reason that they are very healthy and are quite simply, a virtuoso as far as benefits are concerned. They are also quite tasty and a practical way of supercharging your eating habits.
Never miss out on them again, ever!