9 Evidence-Based Health Benefits of Almonds

By Joe Leech

Almonds are an incredibly popular tree nut.

Despite being high in fat, they are highly nutritious and extremely healthy.

Here are 9 evidence-based health benefits of almonds.

1. Almonds Deliver a Massive Amount of Nutrients

The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree.

Almonds are native to the Middle East, but the United States is now the world’s largest producer.

The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.

They are sold either raw (often referred to as “natural”) or roasted.

This is what almonds look like:

Almonds boast an incredibly impressive nutrient profile.

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

• 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.

This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.

It is also important to note that 10-15% of an almond’s calories are not absorbed by the body, because the fat is too difficult to access and break down (2, 3).

Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. This means that the amount of iron, zinc and calcium you get from the almonds will be reduced somewhat.

Bottom Line: The almond is a very popular tree nut. Almonds are high in healthy monounsaturated fats, fiber, protein and various important nutrients.

2. 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 (4, 5).

The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin (6, 7, 8).

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 (9).

These findings support those of another study, which found that eating almonds with main meals reduced some markers of oxidative damage (10).

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

3. 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 (1).

Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease (11, 12, 13, 14, 15, 16).

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.

4. Almonds Can Assist With Blood Sugar Control

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

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 (17).

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 (1).

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 (18, 19, 20).

Interestingly, people without diabetes also see major reductions in insulin resistance when supplementing with magnesium (21, 22).

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.

5. Magnesium Also Has Benefits For Blood Pressure Levels

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

High blood pressure (hypertension) 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 (23, 24, 25).

Studies have shown that correcting a magnesium deficiency can lead to major reductions in blood pressure (26, 27).

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.

Bottom Line: Low magnesium levels are strongly linked to high blood pressure, indicating that almonds can be beneficial for blood pressure control.

6. 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 (28).

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 lost belly fat (29).

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

7. 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 (30, 31).

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% (32).

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.

8. 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 (33, 34).

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 (35).

Numerous other studies support the hunger-fighting effects of nuts (36, 37).

Bottom Line: Nuts like almonds 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.

9. 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 (38).

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 (39).

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 (40).

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

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

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10 Weight-Loss Tips That Stick

There's no fad diet or miracle pill that will change your body overnight, but losing weight is within your reach — it just might take a little longer than you'd like. Consider this: when you lose weight at a slow and healthy pace, you'll be more likely to keep it off for good. If you're done with the days of yo-yo dieting, these 10 tips are the emotional stepping stones to a healthier lifestyle.

1. Start small: Chances are, if in the past, you've tried to change everything all at once, few of your intentions have stuck for good. The answer to staying committed for the long haul is to start small. Make one positive shift every week, instead of overwhelming yourself with a bunch of changes at once.

2. Find out what fuels you: Whatever your true motivation is, tap into it, and use it. Is it about fitting into a lot of clothes tucked away in the back of your closet? Is it about being lighter and more active, so you can run around outside with your kids? Getting serious about your long-term goals will keep you committed to your lifestyle change.

3. Don't focus on deprivation: According to celebrity trainer Heidi Powell, anytime you deprive yourself of food, or of anything, "all you want is what you can't have!" Take your mind-set away from sacrifice and start celebrating the fact that you're cultivating a healthier, happier, more energised life.

4. Learn to love consistency: When you have a regular mealtime schedule and fridge full of fresh produce and healthy staples, making choices that support your goals won't feel like a constant battle. Remember, this isn't a quick fix — this is a lifestyle change. After a few weeks, these things will feel like second nature.

5. Find healthy foods you love: It's true! Healthy food that supports weight loss can also be delicious! If you've been on a solid sugar- and salt-laden diet for years, it will take a little getting used to. But sooner than you think, those cravings start to dissipate, and clean, natural foods sound much more palatable.

6. Seek out exercise you enjoy: Heading to the gym shouldn't feel like pulling teeth. Keep on trying new group fitness classes, cardio machines, and different styles of exercise. When you find that one activity that flies by and feels like fun, you'll know you've met your match.

7. Plan ahead for indulgences whenever possible: Occasionally enjoying a sweet treat or special meal out are essential parts of sustainable weight-loss plan. When you know you're going to want a burger at your BBQ or an ice cream cone when you're at the beach next weekend, keep your diet extra clean leading up to your special indulgence. It will make the whole experience that much sweeter.

8. Have compassion for yourself: Sometimes, we're triggered by foods around us, we haven't planned ahead, and slipups happen. Instead of being hard on yourself after eating a food that's "off-limits," forgive yourself, and move on. When you treat yourself with kindness, you'll be able to bounce back and stay on track. Let's skip the downward spiral of a whole day (or week) filled with junk food, shall we?

9. Keep setting new goals: As you're evolving and progressing on your weight-loss journey, your goals have got to keep up! There's so much to celebrate beyond that number on the scale, and setting specific and personal mini-goals like training for a race (or slipping into that pair of old jeans) will help you stay connected.

10. Picture the new you: If you've struggled with your weight for a long time, it can be hard to visualise a new, healthier life. You might not be able to find the words right now, but creating a tangible reminder, like a healthy vision board covered in inspirational images, will help you start to recognise what your dreams look like.


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Source: Shutterstock
http://www.popsugar.com.au/fitness/Tips-Help-You-Lose-Weight-Work-35090503

5 New Ways To Kill A Craving

By MEGHAN RABBITT

Photo by Bilderlounge/Getty Images

Caving in to a food craving is the ultimate diet double-whammy: Not only will that bag of chips or box of chocolates wreck the best clean-eating plans, but the subsequent guilty feeling has a good chance of leading you to eat even more chips, chocolate, or other diet "cheats." To stop an unhealthy urge in its tracks—yes, even chocolate lust—try this research-backed advice.

1. Start your day with oats.
Two new studies present a pretty compelling case to make oatmeal your go-to breakfast. Research from Lund University in Sweden found that the healthy fats in oats trigger the production of satiety hormones in the body, helping prevent cravings for up to 7 hours. While the researchers used a special oat oil preparation in their study, dietitians agree that starting your day with a bowl of oatmeal may have a similar effect. Another recent study, published in the Annals of Nutrition & Metabolism, found that people who ate oatmeal for breakfast took in 31% fewer calories at lunch than people who skipped breakfast or had a bowl of corn flakes. (This almost-instant gingersnap oatmeal is about to become your new favorite morning meal.) 

2. Avoid your craving hot spots.
Can't resist the soft pretzels when you smell them baking at the mall? Absentmindedly snack from the pantry while you're trying to decide what to make for dinner? Researchers at McGill University found the most effective mindfulness-based technique in controlling cravings is to simply break your usual habits. Walk on the opposite side of the pretzel shop at the mall (or better yet, avoid that wing altogether) and plan dinner at the office or even in the living room (you already know what's in your fridge and pantry).

3. Play a computer game.

Photo by Ryccio/Getty Images

In a recent study published in the journal Appetite, researchers asked one group of participants who were trying to "fight" a food craving to play a game of Tetris; the other group with the same food craving were told to wait for the game to load. (It never did.) The group that actually played the game had significantly lower cravings and less vivid craving imagery than the group who sat twiddling their thumbs. The takeaway? A quick game of Candy Crush, Words With Friends, or some other fun distraction may just help you redirect your thoughts away from food.

4. Tap your head for 30 seconds.
Yep, this is a strange one: Researchers at the New York Obesity Nutrition Research Center found that tapping your forehead with your finger actually engages the same part of the brain that causes food cravings. The tapping interrupts the craving process, distracting you from your objet du désir. Here's how to try it out for yourself.

5. Think about the results of giving in.
Turns out that your mother's old adage—"Once on your lips, forever on your hips"—has some validity: Researchers from Brown University used MRI scans to examine the brain activity of people looking at pictures of drool-worthy food. The best way to break their fixation was to have them ponder the negative, long-term consequences of eating the food. Focusing on the negative lit up regions of the brain related to willpower.

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Weight loss: Choosing a diet that's right for you

Weight loss: Choosing a diet that's right for you

Don't fall for gimmicks when it comes to weight loss. Evaluate diets carefully to find one that's right for you.By Mayo Clinic Staff

When it comes to weight loss, there's no shortage of advice. Check any magazine rack or bookstore or surf the Internet, and you're bound to discover the latest and greatest weight-loss "cures," from diets that eliminate fat or carbs to those that tout superfoods or special supplements.

With so much conflicting advice and so many weight-loss options, how do you know which diet is the one for you? And which weight-loss programs really work? Here's how to choose a weight-loss program that's right for you.

Involve your doctor in your weight-loss efforts

Before starting a weight-loss program, talk to your doctor. He or she can review any medical problems that you have and any medications that you take, and help you set weight-loss goals. You and your doctor can discuss what may be contributing to your weight gain — in rare cases, certain medical conditions or medications can cause unwanted weight gain. And you can discuss how to exercise safely, especially if you have trouble or pain carrying out normal daily tasks.

Talk to your doctor about weight-loss plans you may have tried before and what you liked or didn't like about them. Be honest with your doctor about fad diets you may be interested in trying. Your doctor also may be able to direct you to weight-loss support groups or refer you to a registered dietitian.

Consider your personal needs

There's no single weight-loss diet that will help everyone who tries it. But if you consider your preferences, lifestyle and weight-loss goals, you should be able to find or tailor a diet to suit your individual needs. Before starting another weight-loss program, think about these factors:

• Your experience with past diets. Think about diets you may have tried before. What did you like or dislike about them? Were you able to follow the diet? What worked or didn't work for you? How did you feel physically and emotionally while on the diet?
• Your preferences. Do you prefer to diet on your own, or do you like getting support from a group? If you like group support, do you prefer online support or in-person meetings?
• Your budget. Some weight-loss programs require you to buy supplements or meals, or to visit weight-loss clinics or attend support meetings. Does the cost of such programs fit your budget?
• Other considerations. Do you have a health condition, such as diabetes, heart disease or allergies? Do you have specific cultural or ethnic requirements or preferences when it comes to food? These are important factors that should help determine which diet you choose.

Look for a safe and effective weight-loss program

It's tempting to buy into promises of rapid and dramatic weight loss, but a slow and steady approach is easier to maintain and usually beats out fast weight loss for the long term. A weight loss of 1 to 2 pounds a week is the typical recommendation. In some situations, faster weight loss can be safe if it's done the right way — such as a very low calorie diet with medical supervision, or a brief quick-start phase of a healthy-eating plan that offers lots of healthy and safe strategies at once.

Successful weight loss requires a long-term commitment to making healthy changes in your eating and exercise habits. Be sure to pick an eating plan you can live with. Look for a plan with these features:

• Flexible. Look for a plan that doesn't forbid certain foods or food groups but instead includes a variety of foods from all the major food groups. A healthy diet includes vegetables and fruits, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds — and even an occasional sweet indulgence. A diet plan should also feature foods that you can easily find in your local grocery store.
• Balanced. A weight-loss plan should include proper amounts of nutrients and calories for your individual situation. Diets that direct you to eat large quantities of certain foods, such as grapefruit or meat, that drastically cut calories, or that eliminate entire food groups, such as carbohydrates, may result in nutritional problems. Safe diets do not require excessive vitamins or supplements.
• Enjoyable. A diet should include foods you like and that you would enjoy eating for the rest of your life — not just for several weeks or months. If you don't like the diet, if it's overly restrictive or if it becomes boring, you're probably not going to stick to it and therefore won't lose weight in the long term.
• Active. Every weight-loss program should include physical activity. Exercise plus calorie restriction can help give your weight loss a boost. Exercise also offers numerous health benefits, including improving your mood, strengthening your cardiovascular system and reducing your blood pressure. And exercise is the most important factor in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

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Diet Tomato

Want to lose weight? Put the tomatoes in your sandwich, and quickly eat and feel the sensation. It is one of the tips to limit eating too much if you have difficulty to feel satisfied for satiety. The key is to multiply the tomato.Tomato is a fruit that contains hormones that can increase appetite. Tomato is a fruit that is cheap and easy to find, can help when hungry.There is a small group of women aged around 18-35 years and often eat sandwiches filled with cream cheese with white bread or toast with sliced ​​carrots or tomatoes. But bread with carrots are most commonly eaten.Researcher Dr Julie Lovegrove, of Reading University said that "They were randomly given a sandwich and then they give you a report that they feel full after eating the sandwich".This is a small study, and we can not say what may cause Tomatoes are very important, but the results are very convincing indeed.So far, the research will prioritize, how tomatoes can increase appetite hormones including Ghrelin also. The lower levels of ghrelin, then we will feel full.It is not known which part of the tomato which can lead to satiety, but the likelihood is that the pigment lycopene from tomatoes that caused the red color.e fertility (fertility). Particularly useful for preventing prostate cancer, against several diseases and slow th
Lycopene is a substance that has health benefits such as preventing cancer and improve disease process.Lycopene can also prevent other cancers such as breast cancer, skin, cervical, lung, bladder and pancreas. Research shows that tomatoes may help heart health and regular tomatoes and tomato sauce can maintain cholesterol levels.Tomatoes can prevent sun burn skin and maintain the skin look healthier old age. Tomatoes are loaded with vitamin C that can help to heal wounds and helps the absorption of iron in the body.In addition, keep your intake of fruits and other vegetables as well as other sporting activities, then it will satisfy you that you will achieve ideal body shape.

Choosing Low Cholesterol Food

A healthy diet is a diet that contains all the elements of a balanced nutrition the body needs, both proteins, carbohydrates, fats, vitamins, minerals and water. Where is the source of nutrition must be chosen as natural as possible.

Here are some of the easiest steps to initiate a program of conversion to a healthy diet:

1. Avoid foods rich in fat content. Usually present in food cooked with rich oil, butter, margarine, and milk. But that does not mean the human body does not need fat. Natural fat intake for the human body is already fulfilled by eating nuts or seeds.

2. Avoid foods that contain preservatives. Even if forced to buy food in the packaging, then choose which lists clearly marked "NO PRESERVATIVES" on the packaging. Various studies say, though consuming preservatives in doses below normal for consumption, the use of long-term time span, a preservative is the principal cause of cancer.

3. It is important to pay attention to the presence in food processing techniques. Due to some extent affect the quality of the food processing. Choose foods that have gone through the process of processing method of cooking in steamed, boiled or stir-fry with a little oil. Method of frying, grilling and less fuel is recommended for consumption. Because in addition it contains a lot of fat, this cooking method also destroys the nutritional value of foods due to high heat.

4. Avoid adding spices and seasonings to excess. But it would be better to avoid this food. Because the elements of monosodium glutamate compounds contained in seasonings deceive your tongue but not to the health of your body.

5. Expand eating fruits and vegetables. In addition to a healthy body, healthy body becomes more awake. The body was free from the risk of cancer. The majority of fruits and vegetables contain fiber that is able to bind carcinogen which is a cause of gastrointestinal cancer. But that does not mean all the fruit is healthy, avoid fruit durian, durian because the fat contained very high. And as much as possible avoid chips, where this fruit contains purines as the main originator of uric acid. One important thing to remember, wash with clean vegetables and fruits before eating to avoid bacterial contamination and pesticide residues.

6. Avoid food offal, fat, brain, food sauce thick coconut milk, chicken skin and egg yolks. These foods are a source of fat that can cause obesity and cardiovascular disorders. Forward choice to lean meat, food sauce clear, low-fat milk, soy milk, yogurt, egg whites and fish as the best source of protein
.
7. Expand drinking water. 80% of our body fluids, iif the lack of fluid levels, then the performance of several vital organs disrupted. Do not consume alcoholic beverages, soda and drinks with high sugar content and caffeine. Vegetable and fruit juices are also good to keep and maintain a healthy body.

8. Do not accustomed to eating and drinking colored. Choose foods or beverages that natural translucent color. With the exception of foods that have natural color of the food material itself, like chocolate, red strawberries etc. Because the coloring material on groceries is one of the main triggers the onset of cancer in the body.

Low cholesterol foods include:
fish, poultry (chicken, duck) skinless, and pieces of meat that do not contain fat. Food cooked by fire, baked, or boiled better than the fried Avoid processed foods such as sausages, bacon, salami. Limit bowel types of food such as liver, kidney, brain Use milk, cheese, low-fat yogurt. Use low-fat margarine than butter. Limit egg yolks, egg whites can be eaten freely Eat vegetables and fruit slices (not blended) and food ingredients made from grain such as oatmeal, whole wheat bread food like raw onion, salmon, almonds, olive oil, avocado recommended Lots of eating foods containing vitamin C (papaya, grapes, oranges, broccoli) and vitamin E (wheat, almonds, peanuts).

Lifestyle that Causes Cholesterol

High cholesterol effects many urban residents. Fad diets, unhealthy lifestyle, busy work, many contributing role in the increase in cholesterol. Causes of high cholesterol is actually a pattern of overeating, here especially saturated fat such as meat, milk, cheese, butter, and egg yolks. High cholesterol can be genetically inherited, called familial hypercholesterolemia. In addition, the older a person, the LDL cholesterol (bad cholesterol) tended to increase, especially in postmenopausal women. Lifestyle Lowers LDL cholesterol and total cholesterol can be done with a simple method:

1. Changing your diet to reduce foods high in saturated fat
2. Loose weight because overweight can cause an increase in LDL, decreased HDL, and total cholesterol levels
3. Exercising
4. Stop Smoking



(LDL-cholesterol / HDL-cholesterol is good)
Lifestyle changes can also reduce the risk of diabetes and high blood pressure. Cholesterol control should be performed regularly. At age> 20 years, cholesterol levels should be measured at least once in five years which include total cholesterol, LDL, HDL, and triglycerides. Best levels of lipoproteins:

- Total cholesterol <200 mg / dl
- LDL <160 mg / dl
- HDL ≥ 60 mg / dl
- Triglycerides <200 mg / dl.

Low cholesterol foods include:

1. Fish, poultry (chicken, duck) skinless, and pieces of meat that does not contain fat. Food cooked by fire, baked, or boiled better than the fried
2. Avoid processed foods such as sausages, bacon, salami. Limit bowel types of food such as liver, kidney, brain
3. Use milk, cheese, low-fat yogurt. Use low-fat margarine than butter. Limit egg yolks, egg whites can be eaten freely
4. Eat vegetables and fruit slices (not blended) and food ingredients made from grain such as oatmeal, whole wheat bread
5. Foods like raw onion, salmon, almonds, olive oil, avocado recommended
6. Many eating foods containing vitamin C (papaya, grapes, oranges, broccoli) and vitamin E (wheat, almonds, peanuts)

Exercise should be done to lower cholesterol levels are:

1. Sports least 30 minutes a day, every day
2. Moderate exercise or medium provided it is done on a regular basis can be a good influence on cholesterol levels
3. The recommended exercise such as jogging, swimming, fast walking, and cycling
4. Do not forget to control the condition of the body to a doctor before starting to exercise

Drugs to lower cholesterol levels are required if lifestyle changes do not show any change. However, the use of cholesterol-lowering drugs as done with lifestyle changes and under the supervision of a physician. The main goal of therapy is to lower cholesterol LDL cholesterol, reducing the risk of heart disease and stroke. These types of drugs to lower cholesterol levels including statins, niacin, and fibrates.