Are you beginning to get serious about your fitness? Are you wondering about the health benefits of almonds in your diet?
Almonds are more than just a healthier alternative to chips. In fact, almond nutrients can power you all day long with little of the unhealthy fat content of other tasty snacks.
Here's what you need to know about almond health benefits.
What Are The Almond Health Benefits?
Believe it or not, almonds contain plenty of healthy nutrients your body needs to run properly. In fact, in only one ounce of almonds, you'll be getting 3.5 grams of fiber, 6 grams of protein, and 9 grams of monounsaturated fat.
Your body needs fiber to regulate its sugars and keep your gut healthy. Protein is necessary to help your body build and repair its tissue. In addition, it can help you lose weight by satiating your appetite so you won't be craving unhealthy carbs or fats.
Monounsaturated fats can help with weight loss and reduce your risk of heart disease. Almonds also contain Vitamin E, which can boost your immune system and keep your blood vessels flowing properly. In addition, they are a great source of manganese, which can help with your body's connective tissue and blood clotting.
Almonds are loaded with antioxidants, which can protect your cells against the free radicals that cause heart disease and cancer. They're contained largely in the skin, so avoid options like blanched almonds if you're looking for maximum benefits.
Almonds can also help lower the levels of LDL or "bad" cholesterol in your blood, which is a well-known risk factor for heart disease. In addition, they can prevent the oxidation of LDL, which is a big step in the development of heart ailments. The effect may be even stronger when combined with Vitamin E.
If you've got a hearty appetite, almonds can help you to feel fuller longer. This can help you to eat fewer empty calories from processed starches and sugars. It can help you lose weight and become much healthier overall.
1. In Your Oatmeal
Almonds can give you that satisfying full feeling, but you may not be used to eating them regularly. Believe it or not, eating breakfast every day can help you to consume fewer overall calories, thus leading to increased weight loss.
In the winter months, breakfasts like oatmeal can really satiate your appetite and help you feel ready for the day. It offers an amazing source of fiber, provides antioxidants, and helps promote healthy bacteria in your gut. This can help keep your "bad" bacteria in check, which is great for your immune system.
Plain oatmeal is a great canvas for delicious toppings. You can pair yours with some honey, almonds, and favorite fruits to make sure you max out on nutrients and delicious comforting goodness.
2. On Your Smoothie
Many fitness fanatics swear by almond milk. Before a workout or a demanding day of work, you can blend it with some banana, almonds, and ice for a delicious and healthy treat. Add strawberries, mangos, or chocolate for extra flavor.
Almond milk offers lots of nutrition and is often enriched with Vitamin D. This can help your bones and immune system.
Almond milk is also dairy-free and vegan, so those with food allergies or dietary restrictions can enjoy it just as much in their cereal or smoothies. It can help promote a healthy heart, strong skin, and an overall happy body.
3. On Your Salad
Maybe you're the kind of person who prefers your almonds with lunch. Leafy greens are full of vitamins like A, C, and E, which can help your body's growth, development, and repair. They can also serve to reduce your risk of obesity, heart disease, and mental decline.
Your green salad is also full of antioxidants that can help to block the early stages of cancer. Almonds are a great topping for a salad along with dried cranberries, which can help your urinary tract and protect you from certain types of cancer. An autumn salad includes a bit of soft cheese, like feta, and a light dressing.
You can also add almonds to an Asian-style salad with ingredients like cucumbers, frozen peas, and soy sauce. Toasting them can serve to add a bit of additional flavor.
4. On Your Toast
Almond butter has recently become a popular alternative to traditional spreads. It's high in monounsaturated fats that can help raise your good cholesterol and lower your bad cholesterol. It can also help to improve your heart health.
Believe it or not, almond butter has a lot of omega-3 fatty acids that can help to delay the age-related decline of your memory. It can also help you to control your appetite.
Almond butter is great on a toasted English muffin or whole wheat slice with dried fruit. You can also use it to make cookies.
If your family loves to snack, almond butter and cream cheese make a great snack with fruits and veggies. You can also use it on pasta or your favorite pancakes.
Some folks get creative and make apple granola sandwiches with bananas. Or make your own homemade "candy bars" with nuts, seeds, and maple syrup. You'll find a recipe your whole family will love that will keep you full and happy.
5. In Your Yogurt
On-the-go healthy eaters know the value of a little Greek yogurt for breakfast or a mid-morning pick-me-up. It's a wonderful source of calcium and contains probiotics, which can help support good gut health. It can also boost your metabolism and reduce the impact of depression and anxiety.
Like almonds, Greek yogurt has numerous benefits, and you can combine both snacks for the perfect treat. Add some almonds to your plain Greek yogurt with a little honey or fresh fruit, and you've got a delicious, low-calorie snack you won't be able to get enough of.
6. On Your Chicken
If you like that fried chicken texture but know it's not the best thing for your heart, try chicken that's breaded in chopped almonds. Or you can keep things simple and make a chicken stir-fry with almonds, veggies, and soy sauce.
Like almonds, lean protein such as chicken is an important part of a healthy diet. It's low in saturated fat and contains high amounts of Omega-3 fatty acids. These can help regulate your heart and reduce your risk of things like depression, dementia, and arthritis.
Lean proteins provide you with lots of energy and help you to feel full. It also has benefits for hair, nails, and muscles.
If you're looking for a delicious dinner that will check all the boxes, have your almonds with a little chicken, veggies, and brown rice.
7. Couscous Salad With Zucchini
Another popular treat is a couscous salad with almonds and zucchini. Couscous is rich in selenium, which can help with reproduction and DNA production. It can also protect your body from free radical damage.
You can prepare your salad with some olive oil and fresh lemon juice for that tangy taste that's perfect for warmer months. Zucchini is also full of vitamins, minerals, and antioxidants.
8. Have Some Dessert
Believe it or not, it's possible to make brownies that are healthy! Search up your engine for vegan and gluten-free options, and add some almonds for a little extra healthy crunch and texture.
9. Get On The Trail
Lots of folks are fans of regular snacking during the day. If this is the case, trail mix is a wonderful option. It's a wonderful source of natural protein, fiber, and healthy fats.
Trail mix can include nuts like almonds, as well as sunflower seeds, which are also a wonderful source of healthy vitamins and minerals. Your trail mix can also contain bits of cereal and dry fruit. Throw in a few peanut butter chips or cocoa for sweetness and texture.
10. Pass On The Chips
If you love to snack while you're relaxing, consider passing over your chips for the delicious goodness of almonds. You can roast them with a little oil or butter and extra seasoning.
Consider shaking things up and making your almonds with rosemary, lemon-garlic, or barbeque flavoring. Try a different flavor every night to keep you interested.
If you're serious about getting healthy but still love to eat, you'll need to be aware of almond health benefits. With so much protein and vitamins to keep you healthy, you'll be crunching away in no time.
Don't stop getting smart about your body and taste buds now. For healthy, delicious almond butter products, contact us today.