Snack Healthier with Almonds
In general, nuts are considered a healthy snack, but almonds (Prunus dulcis) are still one of the best choices. A serving of almonds has more fiber and protein while containing fewer calories when compared to other nuts. One serving of almonds is approximately 1 ounce or 23 almonds. Almonds have several nutrients including magnesium, calcium, iron, boron, zinc, B vitamins, vitamin E, and healthy fats.
Considered one of the most researched foods, people who eat almonds tend to be slimmer with a lower body mass index (BMI). Walnuts and pistachios only improved BMI and did not lower weight or waist size. Eating 42.5 grams or more almonds daily for over six weeks shows the best results. This can also lower snacking at other times during the day. Almonds also reduce the risk of developing heart disease, high cholesterol, and type 2 diabetes. Additionally, studies also show almonds can improve the gut microbiome and potentially improve memory.
Almonds are also supportive of bone health. Studies have shown promising results that eating almonds slows down bone breakdown. They also have nutrients that directly contribute to bone growth including calcium and boron.
Almonds are an easy snack to add to your lifestyle. They can be consumed raw, roasted, or chopped and added to other food dishes. Almonds can be purchased from your local grocery store or online in bulk, with or without the shell. It's important to note everything you eat should be in moderation to promote a more balanced diet.
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