Almonds have long been considered one of the best natural foods for human health. This dried seed was widely used in ancient Egyptian meals. Nowadays, with the health benefits, almonds have become popular all over the world and used as an essential food in life.
Here are the benefits and uses of almonds
Almonds help improve cholesterol
Almonds are the leading source of monounsaturated fat of the most commonly eaten nuts. More than 60% of the total fat in almonds is monounsaturated. Many studies demonstrate that cholesterol-lowering effects of consuming monounsaturated fat foods. Accordingly, a 2005 study in the American Journal of Clinical Nutrition found that consuming almonds as part of a heart-healthy diet may be effective in lowering LDL cholesterol levels. as harmful as first-generation statins.
Reduce blood sugar
Eating almonds can be a great option for diabetics who want to maintain healthy blood sugar levels. Findings from a 2007 study published in the journal Metabolism suggest that almond consumption alongside bread helps to spike blood sugar levels and significantly reduce the meal’s glycemic index.
Anti-oxidant power
Almonds are one of the richest sources of alpha-tocopherol, the most easily absorbed form of vitamin E. Vitamin E is a powerful antioxidant, helps protect cells against the harmful effects of free radicals, boosts the immune system, supports cardiovascular health and helps the body make red blood cells. new.
A 2005 study published in the Journal of the American Dietetic Association found that almond consumption helped meet the recommended dietary allowance of 15mg of alpha-tocopherol / day and improved levels. red blood cells. Another study published in the European Journal of Clinical Nutrition found that almonds can reduce the C-reactive protein – a marker of inflammation affecting arteries.
Weight control
Be part of a calorie-controlled diet. Almonds are high in monounsaturated fat, which can help obese people lose weight more easily with a controlled diet. According to a study in the International Journal of Obesity and Metabolic Related Disorders. Contrary to the worries of healthy eating people, almond consumption actually reduces the risk of weight gain. A 28-week study showed that people who ate almonds at least twice a week were 31% less likely to gain weight than participants but didn’t eat nuts.
Some ways to enjoy almonds are good for your health
- Đối với hạnh nhân còn sống bạn có thể rang hoặc nướng để ăn như một bữa ăn nhẹ, hoặc xay thành bột chế biến tuỳ thích. Hạnh nhân chín bạn có thể ăn trực tiếp.
- Thay thế bột mì bằng bột hạnh nhân trong những món nướng để hỗ trợ chế độ ăn kiêm low-carb, không gluten và không muối.
- Trộn hạnh nhân xắt nhỏ vào sữa chua, bột yến mạch, sinh tố hoặc đồ nướng để bổ sung thêm dinh dưỡng.
- Phết bơ hạnh nhân lên bánh mì cắt lát hoặc bánh mì nướng hoặc làm nguyên liệu cho nước sốt.
- Dùng làm bơ hạnh nhân hoặc sữa hạnh nhân
- Dùng hạnh nhân với salad, món xào, ngũ cốc nguyên hạt và các món ăn phụ khác.
- Ngoài ra, bạn cũng có thể sử dụng dầu hạnh nhân như một sự thay thế lành mạnh, bổ dưỡng cho các loại dầu khác.
