The nutrient-dense almond is one of the most versatile foods you can have. Whether you eat them raw as a snack, sprinkle them on your salads, or turn them into almond butter or almond milk, they’re rich in healthy fats, fiber, protein, vitamin E, magnesium, and antioxidants. Almonds are especially beneficial in winter, as they can boost immunity and reduce the risk of seasonal allergies.
Almonds are seeds from a tree that grows similarly to apricots, plums, and peaches. The hard shell that contains the seed dries as it matures, leaving behind an edible nut that’s eaten whole or crushed to produce other products such as almond butter or marzipan.
A handful of almonds is a delicious and healthy snack that can help curb cravings and satisfy you. They’re a source of healthy fats, fiber, protein, and vitamin E, calcium, magnesium, and potassium. Almonds also contain potent plant compounds such as quercetin and kaempferol that have been shown to reduce inflammation and prevent disease.
Compared to other snacks like chips and cookies, almonds have less saturated fat and more fiber, making them heart-healthy. They’re also a good source of monounsaturated fats, which can help lower LDL cholesterol levels and protect against heart disease.
Adding almonds to your diet can boost energy that can help keep you going all day. Their soluble and insoluble fiber helps slow down food digestion, keeping you feeling full for longer. Almonds are also a good source of vitamins and minerals such as vitamin E, potassium, calcium, iron, and zinc.
Almonds are a good source of dietary fiber, which can help lower your cholesterol and maintain a healthy weight. They also can help reduce triglyceride levels, which can be a contributing factor in heart disease.
A diet high in almonds can also help you manage your blood sugar levels, which is essential for those with diabetes. They’re a great source of protein and fiber and can be a valuable substitute for meats high in fat.
In addition to the health benefits, almonds can be a tasty addition to your favorite recipes. Sprinkle them on your salads for a crunchy and nutritious snack, or add them to baked goods such as cookies and cakes. You can even make your almond butter at home with just a few ingredients and use it as a substitute for regular butter in cooking.
While almonds are considered a “healthy” food, they should be consumed in moderation because of their high-calorie content. Try consuming a small handful of almonds daily as part of a balanced diet. To avoid overindulging, read the labels on packaged almonds to ensure you’re not consuming too many calories. Ideally, choose unsalted or dry-roasted almonds as they will be lower in sodium and added oils.