Almonds are a food known and appreciated all over the world. Despite this, we still consume too little of it. We hardly put it on the list or in the shopping cart, and it is bad because it is considered as a super-food, that is, a food rich in nutritional virtues. Now, a new confirmation published in the European Journal of Clinical Nutrition has highlighted how almonds can also help us reduce abdominal fat. Here because. Almonds are excellent as a snack
One of the best ways to take full advantage of the benefits of almonds is to consume them as a snack throughout the day. Forget, therefore, sandwiches or packaged snacks, dried fruit is certainly a healthy and tasty alternative that will help you maintain a healthy weight and increase the sense of satiety. Almonds reduce fat mass and abdominal fat
This and previous studies have highlighted how almonds can be a useful food for quickly reducing fat mass. The ideal quantity is around 42 grams – just over a handful – and should preferably be consumed during the morning. According to the results obtained by the research, participants who used to use this food as a snack were able to maintain a healthy body weight, reduce calories during the day and control their appetite more efficiently. What’s in a simple snack
From a simple handful of almonds (about 23 almonds) you can get 60% of the RDA of Vitamin E, an important antioxidant that reduces oxidative stress caused by pollution, UV rays, cigarette smoke and other environmental factors. Almonds improve blood sugar
Another study conducted in Australia in 2013 highlighted the nutritional and therapeutic virtues of almonds. «Almonds decrease postprandial glycemic responses. The effects were more prominent in people who used them as a snack. Almonds, consumed as a snack, also reduced hunger and the desire to eat. After 4 weeks, anthropometric measurements and fasting blood biochemistry did not differ from the control or intervention groups. Without specific guidance, the daily energy intake was reduced to compensate for the energy of the almonds provided. The intake of monounsaturated fats and the intake of α-tocopherol were significantly increased in all groups of people who consumed almonds, ”reads the extract under study.
Almonds Almonds reduce cholesterol and more
Almonds are a food known in the scientific field for reducing cholesterol. But a recent study showed how its daily consumption can offer a myriad of benefits. «Almonds are rich in monounsaturated fats, fiber, α-tocopherol, minerals such as magnesium and copper and phytonutrients, although they are rich in energy. The composition, the fibers and the “good” fats contribute to the cholesterol-lowering benefit of the consumption of almonds. Thanks to their particular nutritional composition, almonds can benefit from other modifiable cardiovascular and diabetic risks, such as body weight, glucose homeostasis, inflammation and oxidative stress “, explain the researchers of the Antioxidants Research Laboratory of the Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University,Also improves memory with almonds
Some researchers wanted to examine the role of almonds on acetylcholine levels in the brain and related memory. «The administration of almonds for 28 days significantly improved memory retention. This memory-enhancing effect has also been observed in scopolamine-induced amnesia. The current study also suggests a role of acetylcholine in almonds’ alleviation of scopolamine-induced amnesia. One more reason, therefore, to consume almonds as a snack during the early hours of the morning, when one is engaged in study or work. Scientific sources
[1] Eur J Clin Nutr. 2013 Nov; 67(11): 1205–1214. Published online 2013 Oct 2. doi: 10.1038/ejcn.2013.184 PMCID: PMC3898316 PMID: 24084509 Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial S Y Tan1,* and R D Mattes
[2] J Agric Food Chem. 2012 Jul 11;60(27):6694-702. doi: 10.1021/jf2044795. Epub 2012 Feb 17. Health benefits of almonds beyond cholesterol reduction. Kamil A1, Chen CY.
[3] Brain Res Bull. 2016 Jan;120:63-74. doi: 10.1016/j.brainresbull.2015.11.001. Epub 2015 Nov 5. Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia. Batool Z1, Sadir S1, Liaquat L1, Tabassum S1, Madiha S1, Rafiq S1, Tariq S1, Batool TS2, Saleem S1, Naqvi F1, Perveen T1, Haider S3.
