Eat 23 ALMONDS a Day And See What Happens To Your Body
Curious to know: what can be EATING 23 ALMONDS A DAY DO TO YOUR BODY and why EXACTLY 23 ALMONDS?
Well, 23 almonds is an ideal daily portion recommended by
the DIETARY GUIDELINES FOR AMERICANS. So you can get all the benefits of these crunchy
nuts while staying within your calorie limit. Almonds, also known as the KING OF NUTS,
are healthy, delicious, filling, and come with lots of benefits.
Want to know more about them before incorporating them into your diet?
Then let’s dive deeper and explore the 13 almonds benefits with science-backed evidence.
#1. Improves Blood Cholesterol Having high cholesterol can be the main threat
to your health. It increases the risk of heart diseases, coronary artery diseases, and diabetes.
According to a study published in the Journal of American Heart Association,
daily consumption of almonds is associated with a lower level of LDL cholesterol
(low-density lipoprotein) in the body and maintains the level of HDL cholesterol
(high-density lipoprotein). One serving (23 almonds)
provides you with 1 gram of saturated fat, zero cholesterol, and healthy fats.
#2. Manages Blood Sugar Level A high amount of magnesium in
almonds makes them super beneficial for diabetic patients and manages the blood sugar level. It is
involved in the process of insulin secretion and helps the cell to use insulin more effectively.
One ounce of almonds contains about 80 micrograms of magnesium; that’s 20 percent of the daily
recommended value. According to a study published in the Journal Metabolism, regular consumption of
almonds improves short-term and long-term markers of glucose control in people with diabetes type 2.
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#3. Lower the Blood Pressure Level
High blood pressure is no joke; it can be your reason for cardiovascular disease or stroke.
The low sodium and high magnesium content of almonds can help you to lower your blood pressure.
It also keeps the blood vessels healthy, which promotes the smooth flow of blood. A study
published in the Journal, Complementary Therapies in Medicine, found that eating almonds can reduce
high blood pressure; and should be a part of a healthy diet of patients with hypertension.
#4. Improves Bone Strength Almonds are a good source of calcium,
a mineral necessary for preventing osteoporosis and strengthening your bones, teeth, and muscles.
Also, they contain magnesium and potassium, which are essential for healthy bones as well.
The practice of eating almonds every day also can help you improve bone mineral
density that strengthens your skeletal system. A study published in the journal
Metabolism shows that consumption of almonds inhibits osteoclast formation;
(cells that dissolve the bone) and has a positive effect on bone health.
#5. Nourishes Your Skin Almonds contain vitamin E, one of the most
strong antioxidants. It eliminates the harmful free radicals from the body and prevents premature
aging. Other healthy vitamins and minerals like zinc, copper, vitamin A in almonds also help you;
to get glowing, soft skin. A study published in the journal Phytotherapy Research shows that daily
consumption of almonds reduces wrinkles severity in old age. In addition to eating, you can also
make a paste of soaked almonds. It is beneficial for the skin and helps to revitalize it.
#6. Improves Memory Frequent consumption
of almonds improves memory, thanks to the vitamin E and fatty acids in them.
They are also a good source of zinc, a mineral that protects brain cells from free radicals.
Vitamin B2 and L-carnitine in almonds can positively affect neurological activity
and prevent cognitive decline. In an animal study published in the journal Brain Research Bulletin,
regular consumption of almonds has been seen to raise the level of acetylcholine,
a neurotransmitter, and has a memory-enhancing impact on rats.
#7. Helps in Losing Weight Can you really lose fat by eating almonds?
Well, Yes. Studies suggest that eating almonds is associated with weight, waist circumference, and
total fat reduction. It decreases the level of bad cholesterol in the body, boosts your metabolism,
and keeps you satiated. The high protein and fiber content of almonds makes you feel full
while decreasing your overall calorie intake. So instead of snacking on unhealthy fast foods,
try eating almonds. They are tasty, best for hunger between meals
and will help you lose weight, Indeed; it is the best snack.
#8. Reduce Your Risk of Heart Attack and Stroke Almonds contain more fat than any other nut, about
14 grams in one serving. But do not be alarmed as these fats are healthy fats (unsaturated) that
keep the heart healthy. It helps to lower the bad cholesterol and increase good cholesterol
in the body. Regularly eating an almond-rich diet also keeps the blood vessels healthy,
which reduces the risk of coronary heart diseases. A study published in the Journal, BMC Public
Health states almonds as a cost-effective remedy against cardiovascular diseases.
#9. Good for Gut Health Almonds are an excellent source of fiber.
By just eating one serving of almonds, you can get 3.5 grams of fiber. It helps in promoting
regular bowel movements and improving gut health. Almonds also have a prebiotic effect
which stimulates the growth of healthy bacteria in the gut. A study published in the Journal
Anaerobe states that almonds and almonds skin possess prebiotic properties. They increase the
microbiota profile in the intestine and induce the promotion of health beneficial factors.
#10. Improves Hair Growth The absence of magnesium in
your body causes loss of hair, and therefore the high quantity of magnesium present in almonds
aid your hair to develop fast and grow a strong strand. Apart from magnesium; Vitamin E, A,
B, omega 3, and omega 6 in almonds also strengthen the hair. In addition to eating almonds,
applying almond oil to the scalp is also a great way to nourish your hair.
Warmed sweet almond oil on the scalp can prevent dandruff and helps you to get shiny, healthy hair.
#11. Good for eye health Keeping free radicals in balance is extremely
important for eye health. As the body ages, it loses its strength to fight free radicals,
which cause oxidative damage and can result in macular degeneration, cataracts,
and other eye diseases. Almonds being rich in vitamin E and other antioxidants can prevent
this damage by neutralizing the free radicals. You can get 37 percent of the daily recommended
value of vitamin E from almonds. So keep munching almonds to prevent vision problems up in years.
#12. Improve your endurance Do not ignore the potential of
a handful of almonds. They are a powerhouse of healthy nutrients. Being rich in protein,
healthy fats, and vitamins, they make themselves an excellent snack to fuel your workout. According
to a study published in; the Journal of the International Society of Sports Nutrition,
If you consume almonds before endurance training sessions, it can improve your performance and
increase stamina by maintaining blood sugar level and effective oxygen utilization.
#13. Protect you from cancer
A study published in the journal Gynecologic and Obstetric Investigation
states that eating almonds can reduce the risk for breast cancer by 2-3 times.
Breast cancer is the most prevalent type of cancer worldwide, and just by snacking on
crunchy almonds, you can reduce your risk by as much as 2-3 times. What more do you want!
This cancer-preventing ability of almonds is due to its anti-inflammatory and antioxidative
properties, and for this, the credit goes to phytic acid and tannins in almonds.
It is not wrong to say almonds are the most versatile and nutritious nut.
They are full of proteins, good fat, vitamins,
and minerals and have loads of benefits. Plus, they are inexpensive, easy to eat,
and good in taste. So next time, whenever you are craving a snack, try eating a handful of
almonds. You can also add them to a variety of dishes and enhance their taste and value.
Will you include almonds into your diet after watching this video?
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