Almonds are one of the most nutritious nuts that exist, contain multiple properties and benefits for the body, and in small amounts become the perfect ally for a healthy and balanced diet.
They are rich in vitamin E, a powerful antioxidant; and in monounsaturated and polyunsaturated fats, which reduce the level of LDL cholesterol and blood lipids. They also provide fiber, proteins, folic acid and minerals, as well as plant sterols, phytoestrogens and other phytonutrients. They are suitable for everyone because, by containing a low glycaemic index, they are suitable for people with diabetes.
There are many benefits of this dry fruit that also contributes to maintaining an ideal weight and, due to its satiating effect, helps to control appetite. In this sense, a study published in Food and Nutrition Sciences found that people who eat a handful of almonds on a regular basis (20 pieces approximately) have a lower body mass index (BMI), in addition to lower waist circumference.
A handful of almonds a day, key to keeping weight at bay
The study’s results indicate that people who consume a handful of almonds a day are more prone to healthier lifestyles, tend to be physically active, and are less likely to smoke. They also eat nutrients that are usually consumed insufficiently, such as vitamins A, D, E, and C, folate, and magnesium, and follow other good eating habits that include eating less sugar and less saturated fat.
In addition, BMI and waist circumference are lower in almond consumers compared to people who do not consume them. In other research, by Sookmyung Women’s University in Seoul, South Korea, the effect of almonds on body composition and blood fat profile in healthy people with an average age of 27 years after 20 weeks of consuming them regularly was investigated.
The research revealed that the waist circumference was significantly reduced, although total body weight increased a little, as muscle mass increased. The baseline metabolic rate (energy expenditure without exercise) was also raised.
Other benefits of almonds
– Good for the heart .: Various studies have shown that eating almonds frequently reduce the chances of having a heart attack and other cardiovascular diseases. The amino acids and fatty acids they contain strengthen and protect the walls of the arteries.
– Improve brain function: Regular consumption of this dry fruit is beneficial to the brain, which is kept lucid and active.
– Strengthen bones and teeth: Almonds also help to have strong bones and teeth thanks to phosphorus and magnesium. Its high calcium content prevents osteoporosis.
– They help the immune system: Because of its high content in zinc and vitamin A, they improve the functioning of the immune system and fight fatigue.
– Combat free radicals: Selenium and vitamin E they contain, combat free radicals that help prevent degenerative diseases.
For all this to be more effective, a maximum of 20 or 30 grams a day, raw and without salt, has to be consumed.