Health & Nutrition

Almonds

Almonds can be a weight-loss food. Almonds are a convenient and easy snack you can carry with you to munch on at any time. But dieters and those trying to maintain their weight may avoid almonds or nuts completely due to the high fat and calorie content of these nuts.

A 1 ounce (28 grams, or small handful) serving of almonds contains :

Fiber: 3.5 grams.
Protein: 6 grams.
Fat: 14 grams (9 of which are monounsaturated).
Vitamin E: 37% of the RDA.
Manganese: 32% of the RDA.
Magnesium: 20% of the RDA.
They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.

Almond Type	Quantity 100 grams	Quantity 1 almond(1.2g)
Almond	576 Calories	7 Calories
Almond, Dry Roasted	595 Calory
Almond, Honey Roasted	594 Calory
Almond, Oil Roasted	607 Calory
Oil, Almond	884 Calory

Benefits of Almonds

1. Almonds Are Loaded With Antioxidants

Almonds are a fantastic source of antioxidants.
Antioxidants help to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer.
The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin .
For this reason, blanched almonds (skin removed) are not the best choice from a health perspective.
A clinical trial of 60 male smokers found that 84 grams (about 3 ounces) of almonds per day reduced oxidative stress biomarkers by 23-34%, over a 4 week period .
These findings support those of another study, which found that eating almonds with main meals reduced some markers of oxidative damage.

BOTTOM LINE: Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to ageing and disease.

2. Almonds Are High in Vitamin E, Which Protects Your Cell Membranes From Damage

Vitamin E is the name for a group of fat soluble antioxidants.

These antioxidants tend to build up in cell membranes in the body, protecting the cells from oxidative damage.

Almonds are among the world's best sources of vitamin E, with just one ounce providing 37% of the recommended daily intake.

Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer's disease

BOTTOM LINE: Almonds are among the world's best sources of vitamin E. Getting plenty of vitamin E from foods is linked to numerous health benefits.

3. Almonds Can Assist With Blood Sugar Control

Nuts are low in carbs, but high in healthy fats, protein and fiber.

This makes them a perfect choice for diabetics.

However, another thing that sets almonds apart, is their remarkably high amount of magnesium.

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.

The current recommended intake for magnesium is 310-420 mg. Two ounces of almonds provide almost half of that, with 150 mg of this important mineral

It turns out that 25-38% of type 2 diabetics are deficient in magnesium, and correcting the deficiency significantly lowers blood sugar levels and improves the function of insulin.

Interestingly, people without diabetes also see major reductions in insulin resistance when supplementing with magnesium .

This indicates that high magnesium foods (like almonds) may be beneficial for prevention of metabolic syndrome and type 2 diabetes, both of which are massivehealth problems today.

BOTTOM LINE: Almonds are extremely high in magnesium, a mineral that most people don't get enough of. High magnesium intake may have major benefits for metabolic syndrome and type 2 diabetes.

4. Magnesium Also Has Benefits For Blood Pressure Levels

The magnesium in almonds may also help to lower blood pressure levels.

High blood pressure is one of the leading drivers of heart attacks, strokes and kidney failure.

A deficiency in magnesium is strongly linked to blood pressure problems, regardless of whether you are overweight or not.

Studies have shown that correcting a magnesium deficiency can lead to major reductions in blood pressure.

Given that the majority of US adults do not meet the dietary recommendations for magnesium, the addition of almonds to the diet could have a huge impact.

strong>BOTTOM LINE: Low magnesium levels are strongly linked to high blood pressure, indicating that almonds can be beneficial for blood pressure control.

5. Almonds Can Lower Cholesterol Levels

Having high levels of LDL lipoproteins (the "bad" cholesterol) in the blood is a well-known risk factor for heart disease.

What you eat can have major effects on LDL levels, and some studies have shown almonds to be effective.

A 16-week study in 65 pre-diabetic subjects found that a diet with 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL.

Another study found that 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg/dL, while maintaining the "good" HDL cholesterol. The almond group also.

BOTTOM LINE: Eating 1-2 handfuls of almonds per day can lead to mild reductions in LDL cholesterol levels.

6. Almonds Prevent Harmful Oxidation of LDL Cholesterol

Almonds do more than just lower LDL levels in the blood.

They also protect the LDL from oxidation, which is a crucial step in the heart disease process.

The skin of almonds is rich in polyphenol antioxidants, which have been shown to prevent oxidation of cholesterol in test tubes and animal studies .

The effect may be even stronger when combined with other antioxidants, like vitamin E.

In one human study, snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14%.

This should lead to a reduced risk of heart disease over time.

BOTTOM LINE: LDL cholesterol can become oxidized, which is a crucial step in the heart disease process. Snacking on almonds has been shown to significantly reduce oxidized LDL.

7. Eating Almonds Reduces Hunger, Lowering Your Overall Calorie Intake

Almonds are low in carbs, and high in both protein and fiber.

Both protein and fiber are known to increase satiety. They help people feel more full, so they end up eating fewer calories.

In a 4-week study with 137 participants, a daily 1.5 ounce (43 grams) serving of almonds significantly reduced hunger and desire to eat.

Numerous other studies support the hunger-fighting effects of nuts.

BOTTOM LINE: Nuts are low in carbs, but high in protein and fiber. Studies show that eating almonds (and other nuts) can increase satiety and help you eat fewer calories.

8. Almonds Are Incredibly Effective For Weight Loss

Nuts contain several nutrients that are hard for the body to break down and digest.

About 10-15% of the calories in nuts aren't absorbed, and there is some evidence that eating nuts can boost metabolism slightly.

Combined with the hunger-fighting properties, it makes sense that nuts are a great addition to an effective weight loss diet.

Interestingly, there are some quality human studies that support this.

In one of them, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates.

Another study in 100 overweight women found that those consuming almonds lost more weight than those in the nut-free group. They also had improvements in waist circumference and other health markers.

So, despite being high in fat, almonds are most definitely a weight loss friendly food.

However, they may cause problems for people who are prone to binge eating, as they can be quite "more-ish."

Low-Glycemic Load

Nuts have a low-glycemic load, which means that they cause a gradual rise in blood sugar, instead of an abrupt increase. Foods with a low-glycemic load keep blood sugar stable. In overweight people, following a low-glycemic load diet led to a significant increase in fat loss compared to a traditional weight- loss diet, the journal authors reported. Eating low-glycemic-load foods also led to a significant decrease in body mass index, or BMI

Fat Content

Although almonds are high in fat, with about 14 grams per ounce, or 22 percent of the daily value, only 1.1 grams come from saturated fat. Much of the fat consists of healthy monounsaturated fat. This fat actually may be helpful during weight loss, according to a study published in 2003 in the "International Journal of Obesity," which found that people following a low-calorie diet with almonds replacing some of the complex carbohydrates lost more weight. Monounsaturated fat is also helpful for reducing belly fat, helping to redistribute fat to other parts of the body, according to a study published in "Diabetes Care" in July 2007.

Caution

Getting enough fiber per day is necessary for healthy bowel movements, gastro-intestinal health, lowering cholesterol and helping maintain body weight. However, eating too many almonds at one time or on top of an already high fiber diet may cause gastro-intestinal distress. Too many almonds could cause cramping, bloating or constipation from too much fiber.

Almonds are not high in water content, and eating too many almonds without proper fluid intake could especially cause GI distress. Drink water or eat other high water foods, like fruits and vegetables, when eating almonds.

Eating Soaked Almonds Every Morning Before Breakfast

Honey

Black Seed

Garlic

Green chilli

Green Tea

Green tea has been used in China and Japan for hundreds of years. In the last two decades, it reached global popularity. There are numerous testimonials of people who used green tea to heal and improve their health and many scientific studies confirmed the positive medicinal properties of regular tea consumption. This are just some of the things that made Japanese green tea so popular. Green tea contains salubrious polyphenols, carotenoids, tocopherols, ascorbic acid, chromium, zinc, selenium and different phytochemical substances. All these substances make drinking green tea a good idea.

Weight loss by boosting our natural digestive system

Green tea helps the digestive system. When our stomach is empty, the processes inside the digestive system are stable and green tea naturally boost these processes. One of the main reasons why green tea is effective for weight loss is the presence of polyphenols. Polyphenols can increase fat oxidation levels and eventually lead to weight loss.

How to Consume Green Tea?

Do not exceed your green tea intake more than 3 cups in a day. For the best health benefits, 2 to 3 cups is recommended. However, doses of green tea vary significantly, but usually range between 1-3 cups daily is considered safe. To make tea, people typically use 1 tsp of tea leaves in 240 ml of boiling water. Drink green tea when it’s freshly made but slightly cooled. Scalding tea can damage your digestive system.

- 2-3 cups a day: Green tea is high on antioxidant and natural plant based compounds such as tannins and flavonoids. Excess can result in toxicity or can cause damage to the liver. So do not have more than two-to-three cups a day.

- Never have green tea on an empty stomach: Beginning the day with a dose of caffeine may kick-start your day with the much-required impetus, it can also adversely affect the stomach balance. Instead, drink a glass of warm water with lime and honey or simply opt for a fruit. Side Effects of Green Tea

Who Must Not Consume Green Tea?

Green Tea has been found to cause certain problems when taken excessively or cause problems to some people who suffer with certain ailments

Can People On Medication Drink Green Tea?

Green tea must not be taken along with these medications as it is known to cause negative reactions.

Highly Interactive:

Stimulant drugs like Amphetamines, Nicotine, Cocaine and Ephedrine.

DRINKING GREEN TEA ON AN EMPTY STOMACH

Never have green tea on an empty stomach: Beginning the day with a dose of caffeine may kick-start your day with the much-required impetus, it can also adversely affect the stomach balance. Instead, drink a glass of warm water with lime and honey or simply opt for a fruit.

- Not immediately after meals either: A lot of people drink green tea after their meals, without realising that drinking green tea immediately after meals can inhibit nutrient absorption. This means, whatever you eat is not absorbed properly as the caffeine and tannins act as a obstruction. This can also dilute the gastric juices resulting in improper digestion. So it's best to have green tea 30-45 minutes before or after your meals.

Nutritous Food