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Ten Benefits of Almonds + 5 Great Recipes

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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          Brian Wu

          Health Writer, Author

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          Last Updated on December 2, 2018

          How to Flow Your Way to a More Productive Life

          How to Flow Your Way to a More Productive Life

          Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

          The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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          The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

          Here are a few simple steps to start using this strategy today:

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          Review Your Past Flow

          Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

          Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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          Schedule According to Your Flow Pattern

          Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

          Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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          Account for Big Picture Fluctuations

          Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

          We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

          Why not follow the ebb and flow of your life instead of fighting against it?

            Featured photo credit: Nathan Dumlao via unsplash.com

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