Discover the benefits of almonds

Almond, as well as cashew and Pará nuts, walnuts, hazelnuts, among others are part of the group of oilseeds, seeds that have oils and fats beneficial to the body. Precisely because they have a high fat content, these seeds have been one of the main sources of energy for man since the beginning.

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Do oilseeds get fat?

Here is an interesting fact about this food: chestnuts, walnuts, almonds and the like can be considered a source of fat that is not fattening, or even, a “good” fat.

Research conducted in 2009 suggests that consuming a handful of any type of these seeds up to three times a week reduces the risk of weight gain and obesity. In addition to helping to reduce measures, oilseeds are rich in protein and nutrients.

The best way to consume them is in its natural version and, preferably, without salt, because the less sodium we add to the diet, the better. The almond, specifically, concentrates most of the antioxidants in its shell, so it should be consumed without discarding that brown skin. In addition, it promotes good bacteria in the intestine that aid in the digestive process.

The benefits of almond

Almonds are very nutritious foods, they are rich in several important nutrients for health, and besides being super healthy, it is not difficult to insert almonds in your daily diet, as there are several ways to consume this seed.

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Let’s see what are the main benefits of this rich and nutritious food .

1. Help in controlling cholesterol

Almond, despite being a high-fat food, is a great ally for those who need to decrease bad cholesterol (LDL) in the blood, as it removes these molecules from the bloodstream. This is because it is one of the foods that most has vitamin E in its composition. A scientific study has shown that consumption of 42 grams of almonds per day reduces LDL by up to 5.3 mg / dl.

2. Decreases the risk of cancer

Almonds help to reduce the risk of cancer because they are items that have high levels of antioxidants that neutralize free radicals helping in cell recovery. In the specific case of colon cancer, consuming almonds helps a lot in the recovery of the patient, as they help to pass the food in this region of the body.

3. Helps you lose weight

As it is a food rich in protein, fiber and unsaturated fat, almonds help you lose weight, as consuming some during meal breaks will increase your feeling of satiety.

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Some research has shown that people who include almonds in the diet are 31% less likely to gain weight compared to those who do not. Therefore, a good option for those who want to lose weight is to consume almonds as a snack between meals.

4. Delays premature skin aging

Once again the almond antioxidants are doing us good! By neutralizing free radicals, these components protect the skin against the natural oxidation process and create a more effective barrier against UV rays, preventing premature aging. The vitamin E present in the almond also protects collagen and elastin leaving us with a firmer skin and without wrinkles.

5. Good for the heart

Consuming almonds regularly helps to prevent heart disease, as they are rich in unsaturated fats, potassium and antioxidants. They also have folic acid and vitamin E and decrease the level of homocysteine, important items for the health of the arteries.

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Some research has already shown that including almonds in daily consumption helps to improve the functioning of arteries and the flavonoids in the shell help to prevent heart disease.

6. Help in controlling blood pressure

One of the reasons that people suffer from high blood pressure, heart attacks, strokes and kidney failure is magnesium deficiency. Because almonds are rich in this nutrient, they help to lower and keep blood pressure under control. The potassium in this seed also helps to regulate blood pressure.

7. Strengthens bones and teeth

Almond brings great results for osteoporosis sufferers. Did you know that a handful of this food can provide up to 24% of the amount of calcium the body needs each day?

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In addition, it is rich in magnesium and phosphorus which are very important for the health of bones and teeth.

Other ways to consume almonds in your daily life

  • Almond flour:

This flour is easily found in supermarkets or health food stores. However, if you prefer, you can make it at home by grinding the seeds with the help of a blender, mixer or food processor.

It can be used in the manufacture of cakes and sweets to replace wheat flour, it can be consumed mixed in yogurt or in fruit smoothies, it can be added to granola and it can also replace breadcrumbs when preparing breaded bread. The benefits are countless! (Meet low carb flours)

  • Almond milk:

The main benefit of almond milk is the absence of lactose, being also one of the options for those who cannot or do not want to consume animal foods. In addition, it still has in its composition all the nutrients that this oil provides: calcium, magnesium, phosphorus, potassium, vitamin E. That is, it is a much more complete food than cow’s milk and much more beneficial for the body.

Just like flour, it is easy to prepare almond milk at home, just soak the seeds, beat them with a little water and strain. The “bagasse” can be used to make cookies and cakes or even for almond flour.

  • Almond oil:

This is certainly the best known and also the most used in skin and hair care because it has high hydrating power and anti-inflammatory properties.

But know that it is also edible and has a composition very similar to that of olive oil. However, for ingestion, it must be pure and suitable for consumption and not those found in cosmetics stores.

 

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