Adding almonds to your daily diet—whether in your morning cereal or yogurt, salads, baked goods, or as a snack—can greatly support health, including gut health, heart health, skin health, hair health, and healthy blood sugar levels. Nutritionist Sangeeta Tiwari spoke about this in a conversation with Health Shots (16+).
What are almonds rich in?
28 g of almonds contain:
- 160 calories
- 6 g protein
- 14 g fat
- 6 g carbohydrates
- 3.5 g fiber
- vitamin E
- magnesium
- phosphorus
- copper
- manganese
- biotin (vitamin B7)
How almonds help keep your body healthy
Improves heart health. The healthy fats in almonds, including monounsaturated fats, improve heart health and help lower bad cholesterol. High magnesium content also helps maintain normal blood pressure levels, which reduces the risk of heart disease.
Helps control weight. Despite their high calorie content, almonds are beneficial for weight control. The combination of protein, fiber, and healthy fats in almonds promotes a feeling of fullness and reduces your overall calorie intake. Snacking on a handful of almonds can help control your appetite and prevent overeating.
Regulates blood sugar levels. Almonds have a low glycemic index, so they cause a slower, more gradual rise in blood sugar compared to high-carbohydrate foods. This makes it a good snack option for people with diabetes and those concerned about controlling their blood sugar levels.
Supports skin health. Vitamin E and antioxidants contained in almonds help maintain healthy skin. Vitamin E helps protect skin from oxidative stress, which leads to premature aging and other skin problems. The healthy fats in almonds also keep skin firm and hydrated.
Supports hair health. Almonds contain biotin, which helps strengthen hair follicles and promote healthy hair growth, and B vitamin, which is essential for maintaining healthy hair. In addition, the presence of vitamin E supports blood circulation in the scalp. The monounsaturated fats in almonds also promote overall scalp health and reduce the risk of dry, brittle hair.
The norm is no more than 23 almonds
With so many health benefits, you shouldn't eat almonds in large portions. The nutritionist recommends eating about 28 grams, or about 23 almonds. This serving contains about 160 calories and provides a good balance of nutrients. Eating this amount as a snack or adding to meals will provide the benefits of almonds without consuming too many calories.
Important! The article is for informational purposes only and does not constitute medical advice.
