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Tree nuts are very healthy and one that comes with a whole host of health benefits are almonds. Healthline calls almonds, “as close to a perfect food as can get.” So, eat them as a snack or include them in meals as a topping for yogurt, grind them into almond butter, use almond milk in your coffee, make crusted meat or fish, add to side dishes, or bake with almond flour. Any way you use them, almonds make a healthy and delicious addition to any diet.
Almonds are Highly Nutritious
Just an ounce of almonds (28 grams), around 23 nuts, provides a host of nutrition according to Health.com including healthy fats, 6 grams of plant protein, 3.5 grams of fiber, over a third of the recommended daily intake (RDI) of vitamin E, 32 percent RDI of manganese, 20 percent RDI magnesium, B vitamins, calcium, iron, and potassium. All of this is packed into just 161 calories. This tree nut really deserves its reputation.
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Can help lower your cholesterol
While almonds contain fat, most of it is the healthy type. There is evidence that almonds can help lower the total cholesterol levels by lowering LDL (bad cholesterol) and raising HDL (good cholesterol). A study of almond consumption and cardiovascular risk found that a diet where 20 percent of daily calories over a 16 week period yielded significant improvements in LDL numbers. Almonds also prevent the harmful oxidation of LDL cholesterol according to Healthline and that could lead to a reduced risk of heart disease. No wonder that almonds are good for your heart health.
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Good for blood sugar control
Almonds are a good food choice for diabetics according to Healthline. That’s because of the high amount of magnesium, a mineral that helps with blood sugar control and many other functions. A study found that eating 2 ounces of almonds every day lowered blood sugar levels and increased insulin sensitivity so it worked better. There have also been links between low magnesium levels and insulin resistance in diabetics. Therefore, almonds should be part of your diet if you have diabetes or are prediabetic.
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Almonds are a great source of antioxidants
Almonds are a great source of vitamin E antioxidants and other antioxidants, according to Medical News Today that can help protect your body against oxidative stress which can damage your cells and contribute to inflammation, and diseases that include cancer and heart disease. A clinical trial of 60 men found that almond consumption can enhance antioxidant defenses.
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May lower blood pressure
The magnesium in almonds may also aid in blood pressure reduction, said Healthline and “high blood pressure is one of the leading drivers of heart attacks, strokes and kidney failure.” Not consuming enough magnesium has been linked to high blood pressure in a study published in the National Library of Medicine. Adding more magnesium to your diet reduces blood pressure and an easy way to do it is to eat almonds daily
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Good for gut health
Get that good gut feeling by adding prebiotics, like almonds to your diet. Prebiotics serve as food to beneficial bacteria, according to Health.com, and this is linked to immunity, anti-inflammation, and mental health. Almonds also contain a large amount of fiber which helps to keep you regular and prevent constipation. So, snack on almonds to keep your gut health in top notch shape.
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Helps to keep your skin healthy
Healthy fats support healthy skin. According to Health.com, almonds can actually help reduce wrinkles too. That’s because of the high levels of vitamin E, B vitamins and zinc that are found in almonds and in most skin care creams too. So you can eat almonds and use them in natural skincare products you can make at home.
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