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28 grams of almonds a day increase your energy levels, help you control your weight and take care of your heart

Photo:
Kafeel Ahmed / Pexels

Almonds are some seeds, although most people consider them nuts, they are native to the Mediterranean, at first they were wild and later they began to be cultivated, and that is thousands of years old. In Jordan, archaeologists have found evidence of domesticated almond trees dating back to about 5,000 years.

These seeds are very nutritious, they are rich in:

Vitamin E
Monounsaturated fats
Fiber
Biotin
Minerals: calcium, phosphorus, magnesium
Phytonutrients, specifically flavonoids, plant sterols, phenolic acids

In addition to the above, almonds also provide protein. It is for all its content that they offer a series of health benefits.

They help lower cholesterol and keep your arteries healthy

Almonds are high in fat, but it is unsaturated fat, the plant sterols contained in these seeds can interfere with the absorption of cholesterol and bile acid. It also favors the content of vitamin E, an antioxidant that can help stop the oxidation process that causes cholesterol to clog the arteries.

Low-density lipoprotein (LDL) or bad cholesterol helps form the plaque that clogs your arteries and reduces the arrival of oxygen to your tissues.

Reduce inflammation

The phytonutrients of almonds promote the growth of beneficial intestinal microbes. General walnut intake can decrease inflammation, promote healthy blood vessels, and reduce insulin resistance.

It is also due to its high concentration of tocopherol, a type of vitamin E that almonds contribute to reduce cellular inflammation and thus decrease the risk of various chronic degenerative diseases and cancer.

Help lose weight

Almonds are low in carbohydrates but high in protein, healthy fats, and fiber. They give you energy and provide satiety, which reduces the temptation to eat snacks and also promote metabolism.

A study of 100 overweight women found that those who consumed almonds lost more weight than those who followed a nut-free diet.

They help regulate blood sugar levels

Thanks to its protein, fiber and healthy fat content, almonds are perfect diabetics. In addition, they contain magnesium, deficiency of this mineral is common among those who have difficulty controlling their blood sugar levels.

Reduce the risks of heart attacks

Scientific research reports that the consumption of almonds, walnuts and peanuts is associated with a lower risk of cardiovascular disease, total cancer and all-cause mortality, and mortality from respiratory diseases, diabetes and infections.

They promote the health of your bones

Almonds contribute to the health of your bones thanks to their calcium, magnesium, manganese, copper, vitamin K, protein and zinc content.

Antioxidants

Due to its content of vitamin E and other antioxidants, they help prevent oxidative damage in the body. This damage can occur when too many free radicals accumulate, damaging cells and leading to various diseases and health problems.

Vitamin E intake is linked to lower rates of heart disease, cancer, and Alzheimer’s disease.

Non-animal protein source

An ounce (28.4 g) of almonds provides 6 grams of protein.

Suggestion

Enjoy almonds instead of less healthy snacks. Complements cereals, baked goods, salads, stews with fish and chicken.

Try consume them in shell since it is rich in antioxidants.

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