The festive season is in full swing and we are sure your kitchen is loaded with some crunchy dry fruits and nuts. If you are done making those delicious sweets and cakes, here’s what you can do with the leftover nuts -almonds in specific! The benefits of eating almonds are more than just one and we are sure you will have no regrets!
So, go on and add these healthy nuts to your everyday diet and reap the benefits!
Health Benefits Of Almonds
The nutritional value of almonds is not just one or two but plenty. While there are many ways to include this wonder nut in your diet, knowing the health benefits will help you understand why are almonds good for you.
1. Maintaining Skin Health
Almonds are rich in vitamin E and anti-oxidants which nourish the skin and prevent ageing. Research finds that almonds nutrition contains high concentrations of catechin, epicatechin and flavonol antioxidants, including quercetin, kaempferol, and isorhamnetin — compounds that fight skin cancer. Apart from this almonds also improve the complexion of your skin. So gulp them down to flaunt that flawless, glowing skin!
2. Weight Loss
Healthy fats and dietary fiber aid in weight loss as they keep you full for longer, thereby preventing you from binging on junk and other fatty foods. Although nuts are high in fat and calories, they prolong the feeling of satisfaction after you eat and keep your blood sugar more stable than low-fat meals do. Thus, you’re less likely to experience a roller-coaster of energy dips and food cravings. Also, The monounsaturated fat found in almonds will prevent overeating.
[ Also Read: Foods For Fit And Fab Health ]
3. Food For Brain
Almonds are an excellent food for the brain. They are rich in riboflavin and L-carnitine, which have been shown to increase brain activity. This is one reason why many people, especially the elderly are encouraged to eat nuts several times over the week since they are associated with various brain related issues.
4. Lower Blood Sugar Levels And Prevent Diabetes
Almonds are rich in MUFAs which help to lower the glucose level increased into the blood stream. These nuts are low in fat but high in healthy fats, proteins, and fiber, which makes them an ideal snack fro diabetic patients.
5. Increases Digestive Health
Apart from healthy fats, almonds also contain probiotic components which help in digestion. They improve the gut flora, utilising the food nutrients to the fullest, thereby preventing nutrient deficiencies.
6. Maintaining Dental And Bone Health
Almonds are rich in minerals like Magnesium and Phosphorous. These minerals help in maintaining dental and bone health. When consumed regularly, almonds help to fight tooth decay, prevent cavities, bone fracture, and osteoporosis.
7. Prevents Heart Attack
Almonds contain two main chemical compounds – monounsaturated fatty acids and antioxidants. both of these help in maintaining heart health, thereby preventing heart attacks. Almonds specifically supply antioxidant flavonoids, plant-based compounds present in the skin of almonds that work with vitamin E to improve artery health and reduce inflammation. That aside, these nuts also host the key nutrients in heart health including arginine, magnesium, copper, manganese, calcium and potassium. Their nutritional benefits also make them a great food to support healthy cholesterol and blood pressure levels, in addition to fighting weight gain and obesity – three of the biggest risk factors associated with heart attacks and stroke.
How Many Almonds To Eat Per Day?
Nuts form a significant part of our everyday routine. You could simply sprinkle them over desserts, soak them water and snack on them or add them along with your morning cereal. No matter the method, nuts are a powerhouse of energy when consumed. However, we often have doubts about how much is too much. In fact, many people also feel almonds are high in calories.
Well, while you might enjoy the myriad benefits of this super nut, here’s how much you can consume in a day.
8 to 10 soaked almonds a day is perfectly normal and safe for you to consume. To incorporate almonds into your diet, chop a few of them into your bowl of hot oats along with some fruits or sprinkle them in yogurt.
You can even munch on a few of them covered with dark chocolate when you have a craving for something sweet! Or why not make those fluffy pancakes with almond flour?
How To Eat Almonds
One of the age-old and safest ways of eating this versatile nut, you might be surprised to know the benefits of soaked almonds. Simply soak 8-10 almonds in warm water. Leave it overnight and have them first thing in the morning. Wondering what this will do? From aiding weight loss and digestion to keeping your heart and cholesterol levels in check, soaked almonds can be a best friend for your entire body.
Top Up Your Yogurt
Forget buying flavoured yogurts! You could make your regular yogurt interesting by simply drizzling a few almonds. Throw in some of your favourite fruits and you are sure to enjoy this wholesome breakfast.
Dress Up Your Oatmeal
Oats are the healthiest breakfast option. Easy to make and digest, oats come handy in many ways. however, if you want to give this otherwise humble grain a twist, make it rich by adding a few almonds, chia seeds, and berries. Let everything sit in the refrigerator overnight so that come morning, voila! Breakfast is ready, and it’s so, so good.
Ditch Those Potato Fries
We all love junk, but how about giving the usual fries a miss and laying our hands on something healthy? Sounds good no? Snack on a bowl of roasted almonds instead of those oily fires and we bet you will not regret your decision.
Whip Up A Healthy Smoothie
If you have a whole of fruits lying in your refrigerator, pull them all out and whip up a delicious smoothie. And oh, top it with some almonds and watch how you enjoy this healthy drink.
Indulge In Desserts
We all love desserts! But why not make it a little healthy by adding almonds? Whether you are baking a cake or making the traditional kheer, throwing in some almonds will not only enhance the flavour but also make it rich and nutritious.
Give your usual veggie salad a tasty twist by topping it with some almonds. This can be done for fruit salad too. They’ll give you the crunch you’re looking for, not to mention all those crazy health benefits we discussed.
Make A Dip
If you don’t like it crunchy, simply grind it with your favourite herbs, butter, and some lemon juice and make a yummy dip. Enjoy as spread, topping or a dip for snacks.