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One of the first things that comes to mind when talking about healthy foods is probably almonds. And you are definitely not wrong, because almonds are one of the ingredients that is very beneficial for human health. A huge advantage is that you do not have to consume them in only one way, even though it may seem so at first glance. You can consume them:
- raw,
- in a salad,
- with pancakes,
- as homemade almond milk.
What is the ideal amount?
Do you know the recommended number of almonds you should eat daily to get all the health benefits you need? According to one clinical study, almonds can improve levels of good cholesterol. Participants in the study who had coronary artery disease were given 10 g of almonds daily, which corresponds to 12 – 15 pcs. The results were great. Their cholesterol improved, as did their triglyceride levels, LDL and VDL cholesterol.
What do you gain by consuming 10 – 15 almonds daily?
Almonds will protect you from the harmful effects of free radicals. Almonds contain high levels of antioxidants that help protect against free radicals, which can cause oxidative stress. This contributes to aging and various diseases, including cancer. At the same time, they prevent damage to the cell membrane because they contain a lot of vitamin E, which accumulates in cell membranes and protects cells from oxidative stress, which in turn protects you from cancer, Alzheimer’s disease and others.
Almonds are also great for diabetics because they contain large amounts of fiber, protein and good fats, but few carbohydrates. Because of this they are ideal for diabetics. They also contain magnesium, which is necessary for more than 300 bodily processes, one of which regulates blood sugar levels.
Great option for individuals with high blood pressure
Thanks to their magnesium content, almonds can lower high blood pressure. This is one of the factors that contributes to kidney failure, stroke and heart attack. Experts recommend eating 15 almonds daily. Definitely do not eat more than the recommended amount, because otherwise you will gain weight unnecessarily.
