In this article we will look in to almond nuts, what they are, where they come from, their nutritional value, benefits of almonds in your nutrition and how to use them in your booty building diet.
What are almonds
Almonds are a nut, which means that they are a seed of a almond tree. The tree has its origin in Iran but are now grown all over the world with the U.S as the biggest producer. The popularity of growing the nuts are because they are widely used as a snack, food or used to make oil, butter or milk. Almonds can be bought both completely raw with the shell and raw or roasted without the shell.
The nutritional value of almond nuts
Almonds have a very impressive nutritional profile as a portion of 28 grams a.k.a one ounce contains:
- Fiber: 3.5 grams
- Protein: 6 grams
- Fat: 14 grams
- Carbohydrates: 2,5g
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
- Calories: 161 kcal
Benefits of Almonds in your Nutrition
Antioxidants are molecules that can mitigate oxidative stress in the body. When you’re exposed to smoking, air pollution, radiation or are eating processed foods your body is ingesting bad chemicals that damage your cells if exposed for long periods of time. The antioxidants selenium, vitamin a, c and e help lower the stress caused and protects the cells. The good news for us is that Almonds are loaded with these antioxidants.
Eating a lot of antioxidants may also help prevent cancer, maintain the health of your heart and lower the risk of infections.
2. Blood sugar
As almonds are low in carbs but high in protein and good fats they are a perfect snack if you want to keep your blood sugar low. This is great if you are looking to lose weight. Almonds are also a perfect snack if you have diabetes as you don’t have to worry about the blood sugar.
As one ounce contains 20% of the recommended daily intake of magnesium it is a great snack or addition to a meal. Because eating enough magnesium impacts over 300 different reaction that occur in the body.
The more important functions of magnesium is that it helps the immune system to function properly in keeping you from getting sick. It also helps to maintain optimal hormone levels which are extremely important for building muscle and general health.
Magnesium may also help if you get extremely sore after you workout as it plays a big role in keeping the muscles contracting properly. If you get excessive soreness from working out every time, try eating extra magnesium and zink and see if it helps.
4. Losing fat
As almonds have a low amount of calories compared to the amount of fiber and protein it is great during cutting phases. Because protein and fiber rich foods keeps you full for longer. When eating nuts you also don’t take up all of the calories as just over 10% just passes through the body.
It may also boost metabolism as a study was done on a hundred overweight women and they ate the same amount of calories but some ate nuts instead of complex carbs. The nut group lost more fat and their waist measurements lowered more. Another study showed that during a low calorie diet the people eating nuts losta round 60% more fat.
How to use Almonds in your Nutrition and Diet
- As a snack
Eat a handful of nuts between your meals to feel full and get good nutrients in your body. If you are trying to lose weight you can eat just an ounce of nuts. And if you are trying to gain weight add a banana to get some extra carbs with the nuts.
- Add to a protein shake
Mix them in your protein shake to get extra nutrients and make your shake more filling.
- Add them to a meal
Eat a little extra nuts with your meals to get the health benefits. Or find a recipe that use the nuts in the dish, the opportunities are endless here.
So try incorporating almonds in to your diet and take your health and fitness to the next level!