Why Have 20 Almonds Daily !
We all know that eating nuts are good for health, as they provide good protein, fibre and healthy fat. Protein, we all know helps in muscle building, provide slow burning energy, to keep us going throughout the day.
Now, you must be wondering why 20 almonds, well some research was done on it. On that basis, it was found to be very beneficial for many health benefits.
1) Improves digestive health
eating 20 almonds a day has lead to significant changes in gut bacteria. Healthy intestinal bacteria, like lactic acid and bifidobacteria, serve to maintain a strong intestinal barrier that keeps the bad bacteria out. The bad bacteria is supposed to cause chronic inflammation- which is linked to various diseases- heart diseases, mental health problems, sinus, asthma, chronic skin infections, Parkinson's and even cancer. Aren't you shocked to know that so many problems can originate in the gut ! Well, my father always used to say, keep your gutter clean- i.e. bowels clean, then you won't get sick. The moment he has stomach upset, or headache, he'll just fast, he said stomach needs rest. Looking back, I feel it is very true.
2) It is an excellent snack
It gives a feeling of satiety, will not lead you to overeating or snacking in between. For this, it is best to chew them slowly for a longer period of time, which also helps to absorb the nutrients better.
3) Vitamin E and Riboflavin
Riboflavin is a critical nutrient that is thought to help prevent all kinds of physical troubles, including migraines, acne, muscle cramps, carpal tunnel syndrome, cervical cancer, and some blood disorders. Eating 20 almonds per day will net you about 1/5 of your recommended daily allowance. Other good sources are eggs, avocado, milk and spinach. Vitamin E is an antioxidant that can improve heart health and support the immune system, not to mention the smooth skin and shiny hair you’ll get. One ounce of almonds offers almost half of your RDA for vitamin E. Other good sources are kiwi, mango, blackberry, apricot, avocado, coconut, humble curry leaves and veggies like broccoli, red sweet pepper, spinach, and asparagus.
4) Improves your metabolism
20 almonds contain a small amount of metabolism boosting B-complex vitamins-thiamine, niacin, vitamin B6, and folate. Research indicates that regular consumption of almonds provides up to a 15 % boost in your metabolism rate. That leads to increased fat burning and a trimmer waist,who doesn't want that ?!
5) Stronger bones
It provides about 20 % of magnesium and phosphorus. These nutrients work along with calcium to make our bones strong. Recently, it was found that Vitamin E plays an important role in bone density and strength.
6) Improves' heart health
Almonds keep heart healthy, by lowering LDL cholesterol, which causes plaques in our blood vessels. It also helps to reduce chronic inflammation , which is a major contributor to heart diseases. Nuts seem to help to improve the lining of the arteries, may also reduce the risk of blood clots, which are the major cause of heart attack and stroke. Almonds are rich in unsaturated fats, fiber, plant sterols, l-arginine, and vitamin E.
7) Lowers cholesterol
Once you lower cholesterol, it automatically improves heart health, your diabetes. For this it is best to eat almonds with the skin, as like any other fruit or vegetable, most nutrients are just below the skin! Almond skin has been found to contain flavonoids, which are plant-based pigments that have anti-inflammatory and antioxidant properties. Flavonoids are thought to work with the vitamin E and vitamin C content of the nuts to increase the effectiveness of antioxidants and lower LDL levels.
Due to the various benefits, it is good to eat an ounce of almonds daily, but don't go nuts, as then you'll be increasing your calories, as nuts are high in calories. Anything taken in small amounts is always beneficial.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- https://gseasyrecipes.blogspot.com/ FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
FOR CROCHET DESIGNS https://gscrochetdesigns.blogspot.com
Now, you must be wondering why 20 almonds, well some research was done on it. On that basis, it was found to be very beneficial for many health benefits.
1) Improves digestive health
eating 20 almonds a day has lead to significant changes in gut bacteria. Healthy intestinal bacteria, like lactic acid and bifidobacteria, serve to maintain a strong intestinal barrier that keeps the bad bacteria out. The bad bacteria is supposed to cause chronic inflammation- which is linked to various diseases- heart diseases, mental health problems, sinus, asthma, chronic skin infections, Parkinson's and even cancer. Aren't you shocked to know that so many problems can originate in the gut ! Well, my father always used to say, keep your gutter clean- i.e. bowels clean, then you won't get sick. The moment he has stomach upset, or headache, he'll just fast, he said stomach needs rest. Looking back, I feel it is very true.
2) It is an excellent snack
It gives a feeling of satiety, will not lead you to overeating or snacking in between. For this, it is best to chew them slowly for a longer period of time, which also helps to absorb the nutrients better.
3) Vitamin E and Riboflavin
Riboflavin is a critical nutrient that is thought to help prevent all kinds of physical troubles, including migraines, acne, muscle cramps, carpal tunnel syndrome, cervical cancer, and some blood disorders. Eating 20 almonds per day will net you about 1/5 of your recommended daily allowance. Other good sources are eggs, avocado, milk and spinach. Vitamin E is an antioxidant that can improve heart health and support the immune system, not to mention the smooth skin and shiny hair you’ll get. One ounce of almonds offers almost half of your RDA for vitamin E. Other good sources are kiwi, mango, blackberry, apricot, avocado, coconut, humble curry leaves and veggies like broccoli, red sweet pepper, spinach, and asparagus.
4) Improves your metabolism
20 almonds contain a small amount of metabolism boosting B-complex vitamins-thiamine, niacin, vitamin B6, and folate. Research indicates that regular consumption of almonds provides up to a 15 % boost in your metabolism rate. That leads to increased fat burning and a trimmer waist,who doesn't want that ?!
5) Stronger bones
It provides about 20 % of magnesium and phosphorus. These nutrients work along with calcium to make our bones strong. Recently, it was found that Vitamin E plays an important role in bone density and strength.
6) Improves' heart health
Almonds keep heart healthy, by lowering LDL cholesterol, which causes plaques in our blood vessels. It also helps to reduce chronic inflammation , which is a major contributor to heart diseases. Nuts seem to help to improve the lining of the arteries, may also reduce the risk of blood clots, which are the major cause of heart attack and stroke. Almonds are rich in unsaturated fats, fiber, plant sterols, l-arginine, and vitamin E.
7) Lowers cholesterol
Once you lower cholesterol, it automatically improves heart health, your diabetes. For this it is best to eat almonds with the skin, as like any other fruit or vegetable, most nutrients are just below the skin! Almond skin has been found to contain flavonoids, which are plant-based pigments that have anti-inflammatory and antioxidant properties. Flavonoids are thought to work with the vitamin E and vitamin C content of the nuts to increase the effectiveness of antioxidants and lower LDL levels.
Due to the various benefits, it is good to eat an ounce of almonds daily, but don't go nuts, as then you'll be increasing your calories, as nuts are high in calories. Anything taken in small amounts is always beneficial.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- https://gseasyrecipes.blogspot.com/ FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
FOR CROCHET DESIGNS https://gscrochetdesigns.blogspot.com
Labels: Almonds, Digestive health, gut microbiota, healthy bones, improves heart health, lowers cholesterol, magnesium, metabolism, phosphorus, satiety, Vitamin B-complex & E
posted by G S Iyer at 3:23 AM
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