Nutritionist Madhuri Ruia explains the advantages of incorporating almonds into your daily diet

Discover the multitude of health benefits by incorporating soaked almonds into your daily diet.

5 Benefits Of Adding Almonds To Your Everyday Diet Explains Nutritionist Madhuri Ruia
5 Benefits Of Adding Almonds To Your Everyday Diet Explains Nutritionist Madhuri Ruia

In recent months, amidst the pandemic, many in India have turned to mastering cooking skills, indulging in delightful recipes, and creating decadent desserts as a comforting distraction. However, amid ongoing health concerns, it’s crucial to adapt dietary habits to include nutritious foods that contribute to long-term wellness. Incorporating a handful of almonds into daily diets can be a simple yet impactful step. Traditionally, our grandparents have emphasized the importance of consuming two almonds every morning to enhance memory. Yet, almonds offer numerous other benefits that often go unnoticed. Madhuri Ruia, a Nutrition Specialist and Pilates Expert, shares insights into the diverse advantages of almonds.

Almonds may aid in weight management

Almonds may aid in weight management

 

Incorporating almonds into your daily diet can help control hunger pangs and maintain fitness goals. Almonds serve as a nutritious energy source, promoting daytime activity while aiding in regulating the hunger hormone ghrelin, thus curbing cravings. These attributes are essential for weight management. Moreover, almonds possess satiating properties, as demonstrated in a recent study published in the European Journal of Clinical Nutrition. Participants who consumed 43 grams of dry, roasted, lightly salted almonds daily reported reduced hunger and enhanced intake of dietary vitamin E and monounsaturated (“good”) fats, without experiencing weight gain.

Almonds make for a nutritious and healthy snack option

Almonds can serve as a beneficial alternative to unhealthy snacks, which may contribute to weight gain and lifestyle-related illnesses over time. Their nutrient-rich profile makes them an ideal choice for various snacking occasions, whether it’s between meals, during binge-watching sessions, midnight cravings, or as a pre- or post-workout option. However, it’s advisable to consume almonds in moderation, particularly during warmer seasons, as they possess warming properties.

Incorporating almonds into your diet may assist in reducing the impact on blood sugar levels

Incorporating almonds into your diet may assist in reducing the impact on blood sugar levels

Adding almonds to your diet can aid in controlling blood sugar levels, as suggested by research published in The Journal Metabolic Syndrome and Related Disorders. Moreover, almonds contribute to improving glucose levels and reducing the risk of cardiovascular diseases. Many instances of high blood sugar levels stem from following an unhealthy diet regimen, underscoring the importance of dietary modifications for maintaining overall health.

Almonds play a role in maintaining heart health

Almonds can be a beneficial addition for individuals with heart issues, supported by numerous clinical studies conducted among Indian populations. Almonds have shown potential in mitigating heart-related problems, particularly in managing high cholesterol levels, which contribute to the risk of serious heart conditions. They are widely regarded as heart-healthy due to their positive impact. Multiple research studies have indicated that consuming five almonds daily can decrease the risk of heart attack by 50%.

Almonds contribute to promoting skin health

Almonds are one of the richest sources of vitamin E globally, with just 28 grams of almonds providing 37% of our daily recommended intake (RDI). The antioxidants present in almonds offer significant benefits for skin health. Applying almond oil lightly under the eyes can help reduce dark circles. Moreover, almond oil provides protection against tanning and sunburn while minimizing the harmful effects of sun exposure.