"Many studies have looked at the positive effects almonds can have on health, including their role in weight management and their protective effects on diabetes, obesity, metabolic syndrome and cardiovascular disease." nutrition at Probio7.
Many people avoid almonds because of their relatively high fat and calorie content - each 30 gram serving contains 16 grams of fat and 173 calories - but in reality, your body will absorb only 10 to 15 percent of those calories because Some of the fat can not be digested, according to research by King's College London.
Here are 9 reasons why almonds are the ideal snack:
High content of nutrients
Almonds are full of nutrients. "In each serving of 30 g of almonds, you can get 6g of vegetable protein, 4 grams of fiber, healthy fats, vitamin E and many essential minerals," says Traylen.
In almonds you will also find about a quarter of the recommended daily allowance of magnesium, almost 10% of zinc RDA, 25% of your vitamin B2 intake and 7% of your vitamin B3, and about 5% of your potassium needs.
Almonds are high in phytic acid. Although phytic acid is a healthy antioxidant, it also prevents the complete absorption of minerals such as iron, zinc and calcium. For this reason, phytic acid is sometimes called "anti-nutritional".
Rich in antioxidants
Almonds are an excellent source of antioxidants such as vitamin E, which protects cells from oxidative stress caused by free radicals. "Oxidative stress is thought to play a role in a variety of diseases such as cancer, cardiovascular disease, diabetes, Alzheimer's disease and Parkinson's disease," says Traylen.
A serving of 30 grams provides you with about 50 percent of your recommended daily allowance of vitamin E, he adds. However, much of the antioxidant property of almonds is concentrated in the peel, so avoid peeled almonds to get the maximum benefits.
While almonds are high in fat, they are mainly made up of monounsaturated and polyunsaturated fats, which include omega-3 and omega-6 fatty acids.
"Almonds also contain linoleic acid, which helps maintain normal blood cholesterol levels," says Traylen.
High fiber content
Almonds contain both soluble and insoluble fiber. Soluble fibers break down into a gel-like substance in the large intestine and slows digestion, while insoluble fibers remain intact as they move through the gastrointestinal tract and help soften the poop.
"Fiber makes our stools softer - a great benefit to our digestive system," says Traylen. "In this way, fiber can reduce the risk of bowel cancer."
They reduce the risk of heart disease
Eating almonds can reduce the risk of heart disease by keeping blood vessels healthy, according to research from Aston University. 50 gr. Almonds every day "significantly increase the amount of antioxidants in the bloodstream, lower blood pressure and improve blood flow," scientists found.
They support digestive health
Almonds have prebiotics. Prebiotics are the indigestible parts of foods that stimulate the growth of "good" bacteria. In a study by the Norwich BioScience Institutes, ground almonds were found to "significantly increase" the levels of certain beneficial gut bacteria.
"Our gut microbiome plays many important roles in our bodies - in digestion, immunity, skin, sleep and mood," says Traylen. "Therefore, it is vital to feed our gut bacteria with the right food to ensure they grow.
They control blood sugar
Almonds have a low glycemic index (GI). "This means that they slowly raise your blood sugar for a long time," explains Traylen. "It offers two benefits - it will help control blood sugar and keep you full for longer. Therefore, almonds can be beneficial for those who are pre-diabetic or have type 2 diabetes ".
You will eat a healthier diet
In a University of Florida study, when parents and children incorporated almonds into their diets, they ate more protein foods, seafood, plant proteins and fatty acids, fewer empty calories and less salt.
They delay the appearance of wrinkles
Several essential nutrients found in almonds are linked to skin health, such as vitamin E, zinc and linoleic acid, an essential fatty acid. A small study from the University of California found that eating two servings of almonds every day reduces the width of wrinkles by 10% and the appearance of wrinkles by 9% in postmenopausal women.