Be an almond snacker

by Ed Biado

Although almonds aren’t the cheapest nuts to munch on to satisfy your oral fixation, their price is justified by the health benefits you get from snacking on the nut. Even the Bible has said that it’s “among the best of fruits.” So, almonds should be in your grocery list if you want...

1. ...a healthier heart. A fantastic source of vitamin E that can reduce the risk of heart attack by up to 50%, almonds also have antioxidants that lessens a person’s heart disease tendencies and lowers the amount of C-reactive protein, which causes damage to the arteries.

2. ...to regulate your cholesterol levels. Almonds are rich in monounsaturated fats, a “good” HDL cholesterol that lower the “bad” LDL cholesterol. It has been suggested that a handful of almonds a day can reduce your bad cholesterol levels by up to 12%.

3. ...better blood circulation. The high levels of potassium and low levels of sodium found in almonds work hand in hand to improve blood circulation and regulate blood pressure. Their magnesium content acts as a de-clogger and helps improve the flow of nutrients in the bloodstream. This is supported by the generous dose of iron that transports oxygen in the cellular level.

4. ...to improve your brain power. Ayurveda, a system of Indian traditional medicine, considers almonds to be highly effective in inducing superior intellect and longevity. Modern medical sciences aren’t all that convinced on this benefit, but they did discover that almonds contain phenylalanine, a brain-boosting chemical.

5. ...to reduce the risk of cancer. The vitamin E, phytochemicals and flavonoids in almonds help suppress the growth of breast cancer cells. It also helps prevent colon cancer because of its high fiber content. Because it contains boron, it can also help in preventing prostate cancer.

6. ...to be on a gluten-free or carbohydrate-restricted diet. Almond flour are a popular cooking ingredient, often as a wheat flour-substitute, for people who have gluten sensitivity, coeliac disease and wheat allergies. You can also use almond flour if you want to restrict your carbohydrate intake because a cup of which only has a net carb content of of 10 grams.

7. ...more energy. Almonds are a well-known energy booster, being a key ingredient in many energy bars. They are rich in protein, manganese, copper and riboflavin—all sources of energy.

8. ...to lose weight. Almonds are so dense in nutrients that consuming them makes one feel full. This prevents overeating and would eventually translate into weight loss.

9. ...to prevent birth defects. Folic acid is one of the best defenses against birth defects, being a promoter of healthier cell growth and tissue formation. Pregnant women who eat almonds regularly can significantly reduce their offspring’s risk of birth defects because of the nuts’ considerable folic acid content.

10. ...to maintain sugar levels. Almonds are good for diabetics because they’re a low glycemic index food. They have a stabilizing effect on sugar and insulin levels when consumed after meals. This prevention in spikes would also be helpful to people who are at risk to have the condition.