Almonds | Superfood Series

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The Benefits of Almonds

Delicious, crunchy, healthy, and energizing. What’s not to love? Today on the Superfood Series, I’m going to talk about almonds and why you need to incorporate them into your diet.

Nutritionally Dense

This bite-size snack packs a serious amount of nutrients. 1 oz  (approximately 23 almonds) has 6 grams of protein, 3.4 grams of fibre, 7% of your daily calcium, 37% of your recommended daily vitamin E intake, and 32% of your recommended daily Manganese intake. And get this – this serving size is only 162 calories. For source and more nutrition facts click here.

Helps with Weight Loss

Almonds and other nuts get a bad reputation from the public for being high in fat. Your body takes approximately 8-9 calories from a gram of fat where protein and carbs only yield about 4 each. However, a serving of nuts is not a huge bowl of them. A serving size is about a 1/4 cup. That’s not to say you can’t have an extra serving of trail mix when you want. I’m saying that this is a proper serving size. Even better, eating 1/4 cup of almonds can keep you full. The fibre in them slows down digestion slightly to keep you fuller for longer. It’s also a well-known fact that protein keeps you full, too. So next time you’re feeling that afternoon energy slump, use almonds as an afternoon snack instead of a coffee and pasty (no matter how cute it would look on Instagram).

Better Skin

I mentioned above that almonds have 32% of your daily vitamin E recommended intake. People who already understand how your skin functions will know that this is a very good thing. There’s a reason you see vitamin E is added to products. This powerhouse nutrient can help your body block free radicals which ultimately slows the onset of ageing in your skin. A lot of people don’t even know what a free radical is but at its very basic level, it’s just an atom with an unpaired electron. If you don’t already know, atoms have electrons in pairs and this is a natural and stable state for them to exists in. When one is floating around by itself, it seems like it wouldn’t be such a big deal but these little buggers can actually be very harmful. As much as I’d love to get into the science, I know many of you don’t particularly enjoy reading about it so I’ll save it for another day. Just eat your almonds and everything will be alright.

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Great for Vegans

If you’re a vegan, that’s okay but you HAVE to be paying attention to your nutrition. I won’t argue about it, but meat and dairy products have a lot of benefits that are very difficult to get anywhere else. One of those is calcium. Yes, there is calcium in broccoli and other veggies but the amount is minuscule in comparison to what you can get from milk. In addition, milk is fortified with vitamin D which helps with the absorption of calcium.

Now I’m not saying this to argue against going vegan. It’s not my place to argue about your diet with you and I simply won’t engage in that conversation. I’m saying this because if you’re a milk drinker and meat eating and suddenly just stop altogether to go vegan, your body isn’t going to adjust as fast as you think and start pulling calcium out of a piece of broccoli. I personally don’t drink milk but almond milk is a great option because it’s got calcium from the almonds. Not as much as traditional milk, but it’s still there. I also take vitamin D to ensure I’m absorbing it efficiently into my body. If you’re vegan I strongly recommend adding almonds and almond milk to your diet to make sure you’re getting your calcium (and bonus: its a source of protein).

Best Way to Eat Almonds

This is going to make me seem lazy, but there’s no recipe this week. The best way to eat almonds is just as almonds! If you want, mix them with some pumpkin seeds (lots of zinc), some walnuts (more healthy fats), and goji berries (another superfood). That’s my go-to trail mix and it’s pretty cheap to make yourself. I guess that’s sort of a recipe.

Let me know in the comments what your favourite use for almonds is!

 

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