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10 Benefits of Almonds That Will Surprise You (+Healthy Recipes)

10 Benefits of Almonds That Will Surprise You (+Healthy Recipes)

Almond is a popular nut rich in minerals, vitamins, proteins, fibers and other important substances which promote a healthy life. This super-nut can be eaten as it is roasted or as part of a delicious recipe. The main problem is most people misunderstand that almond is just tasty and rich in fats. So they often avoid eating almond, unfortunately. However, the truth about almond is completely different, as you are going to find out by reading this article.

The health benefits of almond have been studied for centuries and the number of studies which focus on this small nut is quite impressive. Here are 10 reasons why you need to include almond in your diet and five delicious recipes to inspire you.

The amazing benefits of almonds

1. Almonds prevent cardiovascular disease and heart attacks

Almonds are packed with healthy fatty acids, called monounsaturated acids or MUFA, which pair with antioxidants, also found in high amount in almonds, to protect your heart and the entire cardiovascular system. The high amount of beneficial substances in almonds, especially the antioxidant flavonoids, a plant component that is present in the skin of almonds, prevents the risk of developing cardiovascular diseases and having a heart attack.

Along with vitamin E, the flavoniods reduce inflammation throughout the body. Almonds also contain lots of minerals, such as magnesiun, calcium, potassium, copper, manganese and arginine, which are all important for your heart: these substances support the cardiovascular function. Studies have shown that almonds can reduce the amount of LDL cholesterol, which is bad for your health. This leads to an important health improvement in both people with high cholesterol levels and those who suffer from diabetes.

Regular consumption of almonds promotes healthy artery walls, as it prevents the buildup of plaque, which can clog the arteries and prevent the blood from flowing. This is why almonds are also a great supplement for those who suffer from high blood pressure.

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2. Almonds maintain a healthy brain function

Almonds are one of the most appreciated brain foods due to their high content in riboflavin and L-carnitine. These two substances prevent cognitive decline and support healthy neurological activity, reducing the inflammatory processes in the brain. Elders and adults with a high risk of developing cognitive diseases, like dementia and Alzheimer’s disease, are encouraged to make a habit out of eating almonds on a daily basis or at least several times per week.

3. Almonds improve the skin health

Want to have healthy, glowing skin? Eat almonds! Almonds are a great source of vitamin E and antioxidants, which fight free radicals and reduce inflammation, preserving your skin healthy and young. Further research showed that almonds contain high amounts of epicatechin, catechin, quescetin, isorhamnetin and kaempferol; these substances are all antioxidants, which can fight the damage produced by UV rays, pollution and a poor diet on your skin. Being strong antioxidants, these substances fight and prevent skin cancer. All these, along with the MUFA content in the almonds, make them a great ally in the fight against aged, malnourished skin.

4. Almonds prevent diabetes

As we’ve seen, almonds are rich in monounsaturated fatty acids, which have a very important function in the body, as they balance the amount of glucose in your blood and control the way it is being absorbed and used by the body. This means almonds can help you control your blood sugar levels and your diabetes. Making a habit out of eating almonds can prevent insulin resistance, which can appear when the body stops reacting to insulin, allowing the glucose level to raise too much. Other benefits of almonds consumption are the reduction of unhealthy body weight and oxidative stress.

5. Almonds prevent weight gain and overeating

Almonds contain high amounts of fats and fibres, which promote weight loss. Eating almonds helps you control your cravings and prevents overeating, as they make you feel full faster than other foods. Snacking on almonds will keep you energized for the day, as they are high in calories. Almonds also help you control your blood sugar, as we’ve seen, so you won’t be at risk of experiencing a roller coaster of glucose raise and drops.

There are multiple studies which looked at how almonds enhance weight loss. Nurses’ Health Study showed that almonds support a healthy metabolism, keeping you away from weight issues. People who often snack on almonds instead of other foods have lower obesity rates: this is a fact proven by studies which looked at dieters who ate almonds. These researches also show that almond consumption prevents overeating of carbs.

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A study publishes in the International Journal of Obesity in 2003 showed that women who ate almonds for six months experienced a reduction in their weight and their BMI, compared to the group of women who didn’t eat almonds. Those who included these nuts in their diet also lost fat mass, experienced a reduction in their blood pressure and a reduction in their waist circumference.

6. Almonds increase the nutrient absorption

The world is obsessed to lose fat, but fat actually has a number of important functions in our body. One of these functions is helping with fat-soluble vitamins absorption. Luckily, almonds contain enough fat to promote this function and boost the absorption of vitamins A and D, which are fat-soluble. The nutritional substances found in almonds are involved in the process of nutrient extraction and the synthesis of cholesterol. Among the benefits of almond are the control of digestive enzymes and the bile acid production, which leads us to the next fact…

7. Almonds ensure digestive system’s health

Almond skin contains probiotic compounds which support the health of the digestive system. Your digestive system has a number of good bacteria which helps it digest food and turn it into nutritional elements. Without the bacteria, the digestive system can stumble upon a number of problems and you may develop a wide array of ailments. Almonds prevent this, as they improve the number of good bacteria in your system, preventing ailments and nutritional deficiencies.

Studies on this matter show that almonds and their skins promote and improve the health benefits of the gut bacteria due to their content of prebiotics. A study conducted by the Institute of Food Science and Technology in China, in 2014, revealed that women who ate 56 grams of almonds for 8 weeks managed to increase their population of good gut bacteria, Lactobacillus and Bifidobacterium.

8. Almonds prevent inflammation and can fight cancer

Almonds contain a type of vitamin E which is a powerful antioxidant that can fight free radicals linked to cancer. There are many studies finding a link between the consumption of almonds and other nuts and a reduced risk of developing cancer in the colon, the prostate and breasts.

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9. Almonds promote a healthy smile

Being packed with minerals, almonds promote a healthy smile. They contain magnesium, calcium and phosphorus, which are essential for strong, healthy bones and teeth. The consumption of almonds decreases the risk of developing osteoporosis and the risk of bone fractures, but the tasty nuts also prevent tooth decay.

10. Almonds are alkaline food

Almonds are great digestive system boosters and balance multiple hormones and substances in the body; they are also alkaline and help reduce the pH level in your body. When the pH level of the body is reduced, your immune system becomes stronger and your digestive tracts works better.

With all these reasons to eat almonds, you have to try some delicious recipes with these superfoods to test the benefits of almond!

5 Healthy recipes including almonds

Turkey Curry

turkey almond curry

    Chargrilled mackerel with new season pumpkin and romesco sauce

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    17120194506_db79197333_o

      Cranberry and Almond Chicken Salad

      almond chicken salad

        Strawberry and Spinach Salad

        strawberry spinach salad

          Chocolate and Almond Smoothie

          chocolate almond smoothie

            Featured photo credit: 5 second Studio via shutterstock.com

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            Last Updated on September 18, 2020

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

            Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

            1. Exercise Daily

            It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

            If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

            Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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            If you’re a morning person, check out these morning exercises that will start your day off right.

            2. Duration Doesn’t Substitute for Intensity

            Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

            One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

            This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

            3. Acknowledge Your Limits

            Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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            Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

            Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

            4. Eat Healthy, Not Just Food That Looks Healthy

            Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

            The basic nutritional advice includes:

            • Eat unprocessed foods
            • Eat more veggies
            • Use meat as a side dish, not a main course
            • Eat whole grains, not refined grains[3]

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            Eat whole grains when you want to learn how to get in shape.

              5. Watch Out for Travel

              Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

              This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

              If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

              6. Start Slow

              Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

              If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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              7. Be Careful When Choosing a Workout Partner

              Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

              My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

              If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

              I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

              Final Thoughts

              Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

              Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

              More Tips on Getting in Shape

              Featured photo credit: Alexander Redl via unsplash.com

              Reference

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