Go Health-Nutty with Almonds!
If you love nuts but avoid them because you’ve heard they are high in fat, you will be happy to hear the good news about almonds. The fat in almonds is monounsaturated, which means that, like olive oil, they can reduce your risk of heart disease. In fact, a study in the Journal of the American Dietetic Association says that eating almonds increases the Vitamin E level in your plasma and red blood cells and can actually lower your cholesterol.
In addition, because almonds are rich in vitamin E they act as antioxidants in the body. And when you combine the twenty powerful flavonoids found in the skin of the almond with the nut, you get double the antioxidant power than if you ate nut and skin separately. Plus, almonds are also a good source of manganese, riboflavin (vitamin B2), magnesium, copper and phosphorous.
But that is not all! Almonds are also a good source of fiber and protein. A serving of almonds is approximately 1 ounce, or 21-24 almonds. This serving contains 163 calories with 14 grams of healthy monounsaturated fat and healthy omega-3 fatty acids, 3.5 grams of fiber and 6 grams of fat.
Worried about weight gain? Put your mind at ease. According to a study published online in the Journal of the American Heart Association, eating 1 ½ ounces of almonds daily instead of a high carbohydrate donut or treat, when combined with a heart healthy diet and exercise plan, actually helped reduce lipid profiles and improve cholesterol in the study participants. The study participants also noticed that their belly fat (central adiposity) reduced, as well as their leg fat and waist circumference.
So go ahead! Eat some almonds and enjoy better health.
Ways to Use Almonds:
- Add some chopped almonds and dried fruit to plain yogurt.
- Enhance a healthy sauté of curried vegetables with sliced almonds.
- Add some almond butter to a breakfast shake to boost its taste and protein content.
- Almonds and apple slices make a wonderfully simple, on-the-go power snack.
- Make a delightful cold rice salad with almonds, fresh garden peas and currants.
- Add sliced almonds to Oriental Chicken Salad.
What are YOUR favorite ways to eat almonds?
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