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Almonds : The King of Superfoods

superfood almonds

Why are the superfood almonds superior when compared to other nuts?

One handful of almonds have the highest concentration of overall nutrients – 3.5 grams fibre, 6 grams protein, 13 grams of unsaturated fats. They are also a good source of calcium, phosphorus, vitamin E, potassium, magnesium and iron. Since almost all the of the fat content in almonds is unsaturated, you can eat the superfood almonds without worrying about weight gain. Almonds also slow down the absorption of sugar and carbs.

There are many more good reasons to make the superfood almonds a part of your diet.

Glowing Skin

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Almonds being high on antioxidants protect the cells from oxidative damage. This protects the skin from aging and reduces inflammation caused by the damaged molecules in your cells.  They are especially rich in the fat-soluble antioxidant vitamin E. Around 37% RDI (Reference daily intake) of vitamin E is present in approximately 28 grams of almonds. These powerful antioxidants are mainly present in the brown skin of the almonds. The superfood almonds are best consumed with the skin.

Healthy hair

Magnesium and biotin promote hair growth. Vitamin-E protects the scalp from oxidative damage. Iron reduces hair thinning. Protein helps in the synthesis of keratin which is the building block of hair. This is how the superfood almonds loaded with vitamins and minerals help in having healthy hair.

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Weight management

Almonds are low in calories and high in protein and fibre,thus helping you feel full for a longer time. This also reduces the overall calorie intake. Almonds are the best snack to have in-between your meals due to their satiating properties.

Blood sugar control

Magnesium is a mineral involved in blood sugar control. 20% RDI of magnesium is present in a small handful of almonds. In most of the studies conducted one-third of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency improves insulin functioning. Including almonds regularly will help you get enough magnesium and thus manage blood sugar levels. When you eat a small amount of almonds in the morning, it will moderate your blood sugar through the day.

Manage blood pressuresuperfoods for energy

Potassium is the mineral which helps lower blood pressure. Since superfood almonds are a good source of potassium, include it in your regular diet to manage your blood pressure.

Lower cholesterol levels

Almonds are the good source of monounsaturated fats and polyunsaturated fats which help in reducing LDL(bad) cholesterol. It also helps in increasing HDL(good) cholesterol. The polyphenol antioxidant present in the almond skin also prevents oxidation of cholesterol, reducing the risk of heart disease.

smart brain foodImproves brainpower

The protein present in almonds helps repair brain cells thus improving cognitive functioning. Zinc helps improve the functioning of the immune system by fighting the free radicals in the blood stream which attack and break down the brain cells. The vitamin-E slows down the ageing of brain cells which impact memory. Omega-3 and omega-6 fatty acids improve the intellectual levels and magnesium strengthens the nerves in the brain. Almonds are hence an all-round brain superfood.

Precautions:

  • Almonds contain phytic acid. This binds the minerals making it difficult to be absorbed, thus leading to mineral deficiency. Soak them to break down the phytic acid so that it can be absorbed properly.
  • Almonds roasted with oil or salt can pack loads of additional fats, sugar and sodium. So always stick to the raw or unsalted varieties.
  • blog insert chiaIf you are allergic to almonds it is important to avoid them and any food products containing them.

More Interesting facts:

Almond flour or almond milk are also healthy alternatives available. This is especially beneficial to those who have gluten or lactose intolerance.

Almonds can be stored in a refrigerator for as long as 2 years without them getting rancid. The abundance of vitamin-E is responsible for the long shelf life.

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Almonds are the most versatile nuts which can be added to almost all meals and cuisines. To experience the difference start including almonds regularly in your daily routine. To know when to include, how much and in what form to suit your needs the best, take the advice of Experts @Bucketlist Dreams.

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-Krupa

-Consultant, Nutrition