Almonds For Your Health
By Fred Herman
Health Benefits Of Almonds
Almonds have a specially delicious taste and are very nutritious. Therefore, almonds are very popular with many people and have been processed into many delicious and attractive dishes such as almond milk, cakes, ice cream, .... Therefore, you should not ignore the information helpful about almonds okay? and find out how amazing the health benefits of almonds are!
1/ Almonds provide a large number of nutrients:
Each almond contains up to 20 types of fat along with many vitamins and minerals that are beneficial for health. Almonds are at the top of the list of nuts in terms of nutritional value. They are also frequently used to produce almond milk, oil, butter, powder...In 28 grams of almonds contain the following nutrient content:
Fiber: 3.5 grams
Protein: 6 grams
Fat: 14 grams
Vitamin E: 37% of the RDI
Manganese: 32% of RDI
Magnesium: 20% of the RDI
Almonds also contain trace amounts of copper, vitamin B2 (riboflavin), and phosphorus. Besides, almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc, and calcium you get from almonds.
2/ Almonds prevent heart disease, prevent heart attack
Almonds help reduce your risk of heart disease may also be partly due to the antioxidant effect of vitamin E in almonds, in addition, almonds also work to lower LDL cholesterol (LDL is the form of vitamin E in almonds). cholesterol bound to fiber). atherosclerosis and heart disease). Almonds can also be substituted for traditional fats to test in human diets, LDL cholesterol can be reduced by 8-12%. In addition to fat and vitamin E, 1/4 cup of almonds also contains 62 mg of magnesium plus 162 mg of potassium.
Magnesium is a "natural calcium channel blocker". When there is enough magnesium, the veins and arteries dilate and reduce resistance while greatly improving the flow of blood, oxygen, and nutrients in the body. Many studies have shown that, if you are deficient in magnesium, you are not only associated with heart attacks but can also cause other heart attacks.
Potassium, being a very important electrolyte involved in nerve conduction and contraction of all muscle cells including heart muscle, is essential for the maintenance of normal blood pressure and heart function.
Almonds also promote your heart health by providing 162 mg of potassium and only 0.2 mg of sodium, and this structure and properties as analyzed make almonds an especially good choice. for your protection against hypertension and atherosclerosis. Try including almonds in your daily diet.
3/ Eating almonds can enhance physical strength, and prevent diseases
4/ Almonds are an ideal snack
Instead of often using snacks containing a lot of sugar, and salt, unhealthy snacks to snack between your main meals, you should choose almonds instead.
Almonds carry a good amount of fat, protein, fiber... they can eliminate your hunger and cravings and at the same time reduce the digestive process, help the body control energy input, help the muscles Your body is always healthy and alert.
Packed with vital nutrients, almonds give you quite a bit of energy. Only about 20 almonds contain more protein than an entire egg, and it also comes packed with B vitamins, manganese, copper, and magnesium. Magnesium is a substance that is present in hundreds of processes occurring in the body, including the production of energy.
If an adult can eat about 28g of almonds per day equivalent to about 23 nuts, this is the ideal serving recommended by nutritionists. If you do not include almonds in the menu of daily dishes, then you consider it as a snack, a snack to help you control your weight.
5/ Almond milk
Almond milk is nut milk made from almonds, so it retains the smoothness and delicious taste similar to nuts. This type of milk you can make at home using a blender or milk maker with extremely simple ingredients including almonds and water. Almond milk is a delicious, nutritious drink that offers many health benefits such as:
Low calories, good for weight loss: Whole almond milk contains relatively few calories, so you can use almond milk to replace cow's milk if you intend to lose weight or want to control your calorie intake. Friend. On average, each cup (240ml) of unsweetened almond milk has about 30 - 50 kcal.
Absorbing fewer calories into the body will bring you effective weight loss as well as better control of disease conditions, especially diabetes.
Since most weight-loss diets recommend consuming less than 500 calories per day, drinking almond milk seems to be a big plus for a daily weight loss diet.
6/ What makes almonds delicious?
Almonds can be made into many delicious dishes, from appetizers to desserts. But the most prominent and attractive are still almond desserts, such as almond cookies, almond ice cream, almond tea, almond yogurt, ...
You can make a wide variety of dishes from fresh almonds, from starters to main courses and desserts. you can make the salad, porridge, almond soup, or main dishes like fried almond chicken/shrimp, toasted almonds, etc., and desserts such as almond tea, almond yogurt, cakes, or almond ice cream, etc.
Note, you should soak almonds before using, at least 8 hours because the brown outer shell of the kernel contains tannins that inhibit, prevent the absorption of nutrients. In addition, soaking almonds also makes them softer and sweeter.
7/ How to store almonds?
Properly storing almonds will prevent spoilage, and reduce the risk of almonds going rancid or moldy.
Rotten almonds will have a bitter, unpleasant taste, so you need to have an optimal way to preserve almonds to keep the almonds always keeping their delicious flavor and proper nutrients.
The best way to help you preserve almonds is to keep them in a cool, low-humidity place out of direct sunlight, in an airtight container to prevent insect damage. and absorb other unpleasant odors from the outside. You can also store unpeeled almonds for 6 months, even 12 months in the refrigerator and still retain their freshness.