Almonds are a popular snack that is easy to take on the go and packed with nutrients.
According to nutrition experts, a daily handful of almonds can have several positive effects on the body.
Here are some of the things that may happen if you eat them every day.
Almonds are packed with nutrients
Almonds are described as a nutrient-dense food because they contain plant-based protein, dietary fiber, healthy fats, and several vitamins and minerals.
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The combination of these nutrients makes them a popular choice among nutrition experts.
They can help you feel fuller for longer
The combination of protein, fiber, and healthy fats means that almonds can help keep you full for a longer period.
For this reason, they are often recommended as a snack that can help reduce snacking between meals.
A handful can be a suitable portion
A commonly recommended portion is about 23 almonds or a generous handful. This amount is often used as a practical guideline for a snack.
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Some studies use larger amounts
Several recent studies have examined the effects of eating around two handfuls of almonds per day.
This corresponds to approximately 45 to 50 grams and can easily be spread across several snacks throughout the day.
Almonds contain several important nutrients
A portion of roughly one handful provides calories, carbohydrates, fiber, fat, and protein.
In addition, almonds also provide minerals and vitamins such as magnesium, vitamin B2, and vitamin E.
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The fat in almonds is the healthy type
Although almonds contain fat, it is primarily unsaturated fatty acids. This type of fat is generally considered the more heart-friendly option.
They may support weight control
Some people are concerned about the calorie content of nuts.
However, research published in Nutrients suggests that almonds may support weight management rather than make it harder to maintain a healthy weight.
Almonds are linked to lower cholesterol
The study also found an association between almond consumption and lower cholesterol levels.
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This is one of the reasons they are often mentioned as a heart-friendly snack.
They may influence blood pressure
In addition to cholesterol, almonds were also associated with lower blood pressure in the study.
This is another factor that may contribute to improved cardiovascular health.
They may reduce the risk of heart disease
Research also indicates that regular almond consumption is linked to a lower risk of heart disease.
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This is partly due to their content of healthy fats and other beneficial nutrients.
Almonds may support gut bacteria
Almonds contain fiber and polyphenols that serve as nourishment for beneficial bacteria in the gut.
This may help create a more diverse gut microbiome, according to a study published in the Journal of Applied Microbiology.
They may increase butyrate production
According to the research, regularly eating almonds may increase the production of butyrate in the gut.
This short-chain fatty acid can help strengthen the gut lining and reduce inflammation.
Most people tolerate almonds well
For the vast majority of people, almonds are a food that is generally well tolerated. The clear exception is individuals with nut allergies, who should avoid them.
They can be a better alternative to processed snacks
Nutrition experts point out that replacing highly processed snacks with a handful of almonds can be a simple improvement to your diet. It may benefit both gut and heart health.
Sources: Real Simple, Nutrients, and Journal of Applied Microbiology.