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Ten Benefits of Almonds + 5 Great Recipes

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Ten Benefits of Almonds + 5 Great Recipes

Do you get hungry in between meals, and then overeat at lunch or dinner?

Are you interested in learning about healthy snacks which can boost energy levels throughout the day and keep you going strong?

Then look no further than almonds, a “supernut” which is packed with nutrients that bring your body an amazing array of benefits, including those below.

Almonds Support Healthy Bones

If you are after strong and healthy bones, don’t just think about dairy products! Foods like almonds are great for you as well: a single serving can give you 385mg of calcium and 386 mg of magnesium, minerals which, along with nutrients like vitamin D, strengthen your bones and make it less likely that you will develop osteoporosis (a disease marked by weakening bones and fractures) as you age.

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Almonds are Good for Joint Health Too

Stiff, sore inflamed joints can be a real problem: not only do they make it more difficult to do your work throughout the day, they can also interfere with simple activities like walking or running. And many conditions that affect the joints — like rheumatoid arthritis — can strike you when you are middle-aged or even young.

So where do almonds come in? They are rich in both linoleic and linolenic acids, fatty acids which decrease inflammation throughout the body and can reduce painful, stiff or inflexible joints.

Almonds Can Boost Your Energy Levels

Are your energy levels just not what you would like them to be? A diet which is rich in almonds can help with the problem of feeling chronically tired. This is because almonds are an excellent source of both manganese and copper, minerals which can help your cells produce more energy. The presence of vitamin B-12, helps make energy pathways through the body more efficient, so you can go all day and do what you need to do!

Almonds Reduce High Blood Pressure

Doctors have dubbed high blood pressure “the silent killer” because, though it has few warning signs, it can lead to serious problems like heart attacks or strokes. However, it is possible to control this problem naturally by carefully choosing what you eat. Almonds have been linked in several studies to lower blood pressure levels. Mostly this is due to their high levels of magnesium (which relaxes the arteries around the heart to increase blood flow and decrease pressure) and potassium (which acts on the muscles of the heart to keep blood pressure at a healthy level).

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Almonds Lower Cholesterol Levels

High cholesterol is another major risk factor for heart attacks and strokes — but the good news is, this problem can be greatly influenced by your diet!

In a British study, patients with elevated LDL “bad” cholesterol levels were put on a diet which included almonds and other nuts as well as soy protein and fiber. Within two weeks, significant differences were noted in their cholesterol levels. It is believed that this is due to the combination of monounsaturated fat, fiber and antioxidants like vitamin E that almonds are so rich in.

Almonds Improve Your Digestion

If you are looking for ways to improve your digestion, you should definitely be adding almonds to your diet in order to combat this issue. Why? Almonds are rich in fiber (3.5 grams in every serving) and fiber has been proven to improve the gastro-intestinal system and it can reduce the chances of having problems like constipation.

Almonds Help You to Lose Weight

In the past, many dieters have stayed away from almonds and other nuts because they are a calorie-dense food. However, there is a growing body of evidence to show that almonds can actually help those who are wanting to achieve their weight loss goals. In one study out of Canada, it was shown that dieters on an almond-enriched diet did better than those on a diet high in complex carbohydrates, even though the overall calorie intake was the same for both diets. The patients who ate almonds regularly had lower percentage of body fat and stored water weight, smaller waist circumferences and overall lower weight.

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Almonds Support a Healthy Brain

As you age, cognitive skills like memory and learning can take a real hit.  However, important nutrients in almonds like riboflavin and L-carnitine can help improve the health of neurons and increase the number of neural pathways, which can help to reduce the risk of problems like Alzheimer’s disease.

Almonds are Great for Diabetics

Because of their unique blend of healthy fats, protein and fiber, they are a perfect food for diabetics who want to manage their condition. In several studies, regular use of almonds in the diet has lead to an improvement in several markers for this disease, including postprandial blood sugar (or the blood sugar after a meal), overall blood sugar and insulin resistance — even when a meal that is high in carbs, such as pasta, was eaten.

Almonds Decrease Your Risk of Gallstones

Gallstones are a painful complaint of the digestive system which often requires surgery — and is a particular problems for people who are middle-aged, female and have weight problems. Almonds, however, can be a game-changer; in one study of American women, it was found that those who ate almonds or other nuts at least once a week reduced their chance of getting gallstones by around 25%.

5 Simple, Delicious Recipes to Get Almonds into Your Diet

Homemade Raw Almond Milk

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    Homemade Almond Butter

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      Brown Sugar Oatmeal with Cranberries and Almonds

      Almond Cookies

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        Cranberry and Almond Muffins

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          So try some of these recipes today — and from better digestion to higher energy levels and a healthy heart– you can start reaping the benefits of almonds in your diet!

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          More by this author

          Brian Wu

          Health Writer, Author

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          Last Updated on January 13, 2022

          10 Cheap And Amazing Honeymoon Ideas

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          10 Cheap And Amazing Honeymoon Ideas

          A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

          To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

          1. Camping

          A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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          2. Staycation

          You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

          3. Island Getaway

          People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

          4. Fancy Resort

          Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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          5. Road Trip

          The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

          6. Charter a Boat

          If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

          7. Las Vegas/Atlantic City

          If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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          8. Themed Retreats

          There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

          9. Working Honeymoon

          Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

          10. Festivals, Fairs & Special Events

          Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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          Featured photo credit: Josue Michel via unsplash.com

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