Why You Should Eat A Handful Of Almonds Every Day
Written by: Justin Cowart
Almonds are a great little snack that have a ton of awesome benefits for your body and mind. If you are going to only make one baby step this month towards eating healthier, this is the one that I am going to recommend that you take.
It only takes a small handful of these guys a day to make a big difference in the quality of your health. If it helps, try and see the small handful of almonds like taking your daily vitamins.
Seed And Nut Consumption Is Decreasing In Children
Doctoral student in the UF/IFAS food science and human nutrition department, Alyssa Burns, who conducted a study regarding this, said that the researchers of this study strongly believe that the children and parents were replacing processed and salty snacks with almonds.
Were you aware that over the past 20 years, the per-capita consumption of seed and nuts have decreased in children aged 3-6, while the consumption of snacks like pretzels and chips have increased?
The researchers were strongly interested in focusing on studying the addition of almonds back into the diets of children who were 3-6 years old, because helping to encourage solid healthy eating habits during the early years of childhood can have a plethora of positive lifelong benefits.
Burns says that,
“The habits you have when you are younger are carried into adulthood, so if a parent is able to incorporate almonds or different healthy snacks into a child’s diet, it’s more likely that the child will choose those snacks later on in life.”
The researchers were also interested in learning just how easy or difficult it would be to incorporate almonds back into the diets of preschool aged children, an age when food preferences are strongly developed.
Burns continued by saying,
“Some of the challenges that we saw were that the kids were getting bored with the almonds, or they didn’t like the taste of the almonds or the almond butter.”
To help counter this scenario, she said that they were able to come up with creative ways for the parents to help incorporate the almonds into their children’s diets. For example, they added them to their most familiar foods like oatmeal, sandwiches and smoothies.
One of the best things about almonds is that you don’t necessarily have to have them cooked, you can get the exact same benefits by simply having them raw.
When my wife and I rediscovered the amazing health benefits of almonds, we actually started incorporating them into our diets by sitting down and watching a movie together and instead of having popcorn and unhealthy snacks, we started eating almonds.
Before we knew it, we almost completely phased out popcorn from our snack list and started incorporating more and more natural, healthy snacks into our diets.
The results of the study suggest that taking whole food approaches, like adding almonds into your diet, may be one incredible way to help improve the overall public health.
Finally Burns added,
“Adding a variety of fruits, vegetables and nuts to your diet can improve your overall diet quality.”
Almonds are also particularly great because they are exceptionally high in phytic acid, a type of substance that binds certain minerals and prevents them from even being absorbed. This means that the amount of zinc, iron and even calcium you obtain from the almonds will be reduced a bit.
1 ounce (or a small handful, 28 grams) serving of almonds contains:
- Fiber: 3.5 grams.
- Protein: 6 grams.
- Fat: 14 grams (9 of which are monounsaturated).
- Vitamin E: 37% of the RDA.
- Manganese: 32% of the RDA.
- Magnesium: 20% of the RDA.
- They also contain a good amount of vitamin B2 (riboflavin), copper and phosphorus.
Almonds are such a fantastic source of antioxidants such as vitamin E. Nuts are even low in carbs, but high in super healthy fats, fiber and protein. Both fiber and protein are known for being able to increase satiety. They tend to help people feel as if they are more full and therefore, help them naturally lessen the amount of food they eat.
With an additional study, it turned out that 25-38% of type 2 diabetics are actually deficient in magnesium and correcting this type of deficiency can significantly lower blood sugar levels and even help to improve the function of insulin in the body.
Almonds happen to be a great source of magnesium, making them able to assist your body in lowering blood pressure levels back to normal.
Start Discovering Your Own Taste For Almonds!
We here at fitlife.tv have compiled some awesome recipes for almond lovers so that they can dive into creating a healthier life. Make your own Almond butter at home with this awesome recipe! Or create a healthy almond breakfast quinoa smoothie to start out your day!
Let us know in the comments below what you love to do with almonds.
Justin Cowart is a writer and researcher that loves to learn more about health, life, consciousness and making the world a better place. He loves music, traveling, meditation, video games and spending time with family and friends. He believes in baby steps and lifestyle changes in order to live a full life. In 2014, he lost around 40lbs from baby steps and emotional detoxing.
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