Snacks are an integral part of a healthy diet because, among other things, they can help increase nutrient intake, keep our energy high, and help us recover after exercise. One of the best snack options is almonds.
Here are some reasons that will convince you to include them in your diet:
For almonds…
Better mood
Almonds contain tryptophan, an amino acid that boosts mood. When combined with vitamin B6 (found in bananas and oats), tryptophan is converted into serotonin in the body. Serotonin, as we all know, acts as an energy booster, elevating our mood and reducing stress.
They protect us from diseases
Almonds are one of the richest sources of vitamin E. Vitamin E reduces the chances of Alzheimer’s disease, cancer and cardiovascular diseases, according to studies.
They improve bone health
According to research, a handful of almonds provides us with calcium, magnesium, manganese, vitamin K, protein, zinc and copper, which play an important role in strengthening our bone health.
They reduce cholesterol
The healthy fats in almonds help to balance the good and bad cholesterol in our body. supported by research.
They help control blood sugar
One study reported that people with type 2 diabetes who consumed 60 grams of almonds It turned out that they significantly lowered blood sugar every day for 12 days.
They help in losing weight
Almonds are packed with fiber and protein that keep us fuller for longer. Thus, they discourage snacking, which increases the chance of unintentional weight gain. One study found that eating more than one serving of almonds each day can reduce hunger and help with weight loss.
When to consume them
Eating almonds can be done at any time of the day:
- As a snack: They can be eaten alone or mixed with other nuts and dried fruits for added flavor and nutrients. It can be eaten between meals to provide a quick and satisfying energy boost.
- In the morning: Consuming them in the morning ensures stable energy levels throughout the day. They can be added to cereal, oatmeal, smoothies or eaten independently.
- Before training: Almonds before exercise can provide the body with valuable energy to be used during exercise. Almonds can be eaten alone or mixed with other fruits or protein sources to create a nutritious snack.
- After training: Almond consumption after training it can help replenish energy reserves and restore muscles. They can be eaten alone or mixed with other protein sources such as yogurt or cottage cheese.
- Before sleep: Eating almonds before bed can increase satiety and prevent nighttime hunger pangs.