Adding a regular serving of nuts to your diet can go a long way in keeping your body healthy. They are tasty, versatile and super easy to prepare. While almost all nuts have health benefits, almonds are among the best choices you can make. So how much help can you get from a regular serving of almonds?
Reduce the risk of heart disease
Almonds are your heart’s best friend! They are rich in antioxidants, low in saturated fat and contain many plant sterols. All of this means that this tasty nut lowers cholesterol and reduces inflammation. Research indicates that just three servings a week is enough to reduce the risk of developing many forms of cardiovascular disease by approximately 20%.
Reduce the risk of obesity
Almonds are unfairly frowned upon for their fat content, but they can contribute significantly to weight loss as part of a balanced diet. They are indeed high in fat, but they are also packed with nutrients and, most importantly, fiber. This fiber makes you feel much fuller than other sources of fat such as red meat. Almonds therefore discourage overeating, making them one of the best choices for replacing meat.
Increase bone strength
Almonds are among the few non-dairy products to contain significant amounts of calcium. Calcium is the building block of bones, so a diet high in almonds increases bone strength and reduces the risk of osteoporosis as you age. Almonds also contain minerals essential for bone health, such as magnesium, potassium and phosphorus, so one serving a day is a great way to keep your body strong.
Help ward off cancer
One of the main causes of cancer is oxidative stress which can damage cell molecules. Almonds greatly reduce this problem as they are an excellent source of antioxidants. However, most of the antioxidants are found in the brown skin surrounding the nut, so you’ll get the most benefit from avoiding blanched almonds that don’t have this layer.
Reduce the risk of type 2 diabetes
Almonds are low in carbs and high in healthy fats and fiber, making them excellent for people with diabetes. Additionally, the high magnesium content of almonds reduces insulin resistance and helps regulate blood sugar. So, a regular serving of almonds will help you prevent type 2 diabetes and keep your body functioning as it should.
Not only are almonds delicious, but they are also incredibly healthy. All it takes is a small serving a day to get the full benefits. Whether raw, sprinkled on your cereal or in a nut bar, the benefits are clear. If you start adding a handful to your daily diet, your body will thank you!