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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 June 13, 2019

          5 Fixes For Common Sleep Issues All Couples Deal With

          5 Fixes For Common Sleep Issues All Couples Deal With

          Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

          You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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          1. Use a bigger mattress to sleep through movement

          It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

          Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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          2. Communicate about scheduling conflicts

          If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

          3. Don’t bring your technology to bed

          If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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          4. White noise and changing positions can silence snoring

          A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

          5. Use two blankets if one’s a blanket hog

          If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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          Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

          Featured photo credit: Becca Tapert via unsplash.com

          Reference

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