Adding a regular serving of nuts to your diet can go a long way in keeping your body healthy. They are delicious, versatile and very easy to prepare. While almost all nuts have health benefits, almonds are among the best choices. 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 high in antioxidants, low in saturated fat, and high in plant sterols. All of this means that this delicious nut lowers cholesterol and reduces inflammation. Research shows that just three servings a week is enough to reduce the risk of various cardiovascular diseases.
Reduce the risk of obesity
Almonds get an unfair amount of fat, but they can really help with 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 like red meat, so almonds don’t encourage overeating, making them one of the best meat substitutes.
Increase bone strength
Almonds are one of the few non-dairy foods that are high in calcium. Calcium is a bone-building material, so a diet rich in almonds increases bone strength and reduces the risk of osteoporosis as we age. Almonds also contain minerals essential for healthy bones, such as magnesium, potassium and phosphorus, so a serving a day is a great way to keep your body strong.
Help prevent cancer
One of the main causes of cancer is oxidative stress, which can damage cell molecules. Almonds significantly reduce this problem as they are an excellent source of antioxidants. However, most antioxidants are found in the brown skin surrounding the nut, so you’ll get the most benefits by avoiding blanched almonds, which don’t have this layer.
Reduce your risk of type 2 diabetes
Almonds are low in carbohydrates and high in healthy fats and fiber, making them great for people with diabetes. In addition, the high magnesium content in almonds reduces insulin resistance and helps regulate blood sugar. So, a regular serving of almonds will help prevent type 2 diabetes and keep your body functioning as it should.
Almonds are not only delicious, but also extremely healthy. You only need a small serving per day to get all the benefits. Whether they’re raw, sprinkled on cereal, or in a nut bar, the benefits are obvious. If you start adding a handful to your daily diet, your body will thank you for it!