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Feeling Peckish? Try Some Almonds and Get to Know Its Benefits

    Feeling Peckish? Try Some Almonds and Get to Know Its Benefits

    There are days where we find ourselves looking for something to snack on. Feeling peckish, regardless of whether you are hungry or not at any time of the day is normal. Snacking is a universal behavior. While snacking in itself isn’t harmful, there are go-to snacks that aren’t good for us in the long run. This is where healthy snack alternatives can come in handy, like organic chips or nuts. Almonds are a great example. Read on to find out more about the benefits of almonds.

    A Little Background About Almonds

    Almond is a type of tree nut that goes way back as early as 3000 BC. It was even mentioned in the first book of the Bible, Genesis, as a prized food given as a gift.

    Almonds have shells that you need to cut open to get the edible seed that you normally use in your food and drinks. But the good thing about this nut is that no part ever comes wasted. The shells and hulls of almonds are frequently used as livestock feed and bedding after the seed has been extracted.

    Apart from that, almonds are also packed with good nutrients such as:

    • Fiber
    • Iron
    • Calcium
    • Phosphorus
    • Magnesium
    • Biotin
    • Vitamin E
    • Monounsaturated Fats
    • Trace minerals (i.e., copper)
    • Phytonutrients, particularly flavonoids, plant sterols, and phenolic acids

    You may have almonds in different ways, be it raw, blanched, dry-roasted, or even oil-roasted. Some may also have it in the following forms:

    • Almond milk
    • Almond flour
    • Whole (or slivered) almonds
    • Almond oil
    • Almond butter

    3 Health Benefits of Almonds

    While people may find almonds in their favorite fruit bowls and mixes, almonds are already a snack on their own. Here are some benefits of almonds that could make you want it more.

    Almonds Can Reduce Risk of Cardiovascular Diseases

    On top of the list of benefits of almonds is its notable capability to reduce the risk of cardiovascular diseases. Hence, helping you improve your heart health.

    Almonds are rich in healthy fatty acids known as monounsaturated acids (MUFA), which work in tandem with antioxidants. Both of which which are abundant in almonds to protect your heart and the entire cardiovascular system.

    It helps by lessening the total and the LDL cholesterol (low-density lipoprotein) and exerting some anti-inflammatory and antioxidant effects. Also, the high amount of unsaturated fat present in almonds enhances the lipid profile, mainly when it replaces other foods high in saturated fat and refined carbohydrates.

    It Can Help Prevent Overeating and Weight Gain

    According to a study by Purdue University researchers, consuming 1.5 ounces of dry-roasted, lightly salted almonds regularly allowed individuals to limit their hunger. Moreover, it improved their vitamin E, fiber, monounsaturated fats (good fats) intake, which helps in promoting weight loss and weight maintenance.

    In addition to that, people who frequently snack on almonds rather than other foods have lower rates of obesity.

    These studies also indicate that one of the benefits of almonds is to keep carbohydrate consumption under control.

    It Can Enhance Memory and Brain Functioning

    Because of their high riboflavin and L-carnitine content, almonds are one of the most popular food for memory and the brain. These two substances are responsible for maintaining healthy neurological activity. It also acts in preventing cognitive decline through the reduction of inflammatory processes in the brain.

    Researchers and doctors alike encourage people who are at high risk of developing cognitive diseases like dementia and Alzheimer’s disease to eat almonds, preferably daily or several times a week.

    Furthermore, controlled trials reveal that frequent consumption of nuts, like almonds, are beneficial in several aspects:

    • Lowering inflammation associated with heart diseases
    • Promoting healthy blood vessels
    • Reducing insulin resistance
    • Reducing the risk of blood clots that could result in heart attacks and even death

    Key Takeaway

    Almonds are one of those snacks that could also be a good source of nutrients helping you to achieve good health in many ways.

    Make sure to include this one in your snack stash to satisfy sudden cravings the healthy way!

    What’s your go-to healthy snack? Share them with us in the comments.

    Learn more about Nutrition Facts here.

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    Sources

    Almonds, https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/ Accessed January 6, 2022

    Almonds vs complex carbohydrates in a weight reduction program – M A Wien, J M Sabaté, D N Iklé, S E Cole, F R Kandeel Accessed January 6, 2022

    Benefits of Almonds, https://www.canr.msu.edu/news/benefits_of_almonds Accessed January 6, 2022

    Nuts and your heart: Eating nuts for heart health, https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635 Accessed January 6, 2022

    Health Benefits of Almonds beyond Cholesterol Reduction – Alison Kamil, and C.-Y. Oliver Chen, https://pubs.acs.org/doi/10.1021/jf2044795 Accessed January 6, 2022

    How Almonds Can Improve Your Heart Health, https://health.clevelandclinic.org/how-almonds-can-improve-your-heart-health/ Accessed January 6, 2022

    Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia – Zehra Batool, Sadia Sadir, Laraib Liaquat, Saiqa Tabassum, Syeda Madiha, Sahar Rafiq, Sumayya Tariq, Tuba Sharf Batool, Sadia Saleem, Fizza Naqvi, Tahira Perveen, Saida Haider, https://pubmed.ncbi.nlm.nih.gov/26548495/ Accessed January 6, 2022

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    Written by Fiel Tugade Updated Jan 23
    Fact Checked by Bianchi Mendoza, R.N.
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