Staying Healthy in Fall - The Power of the Mighty Almond October 09 2016
As Summer gives way to Fall, this changing season is characterized by dryer, wetter, colder qualities among other. We want to eat foods that balance us in Fall, that give us sustenance as the season changes. Nurturing ourselves with foods that ground and nurture us while keeping the body warm helps, and especially the tastes of sweet, sour and salty are to be favored.
Almonds with their sweet taste and nutritional power are an ideal component of a Fall diet and a healthy diet in general. Almonds truly strengthen your body in multi-facetted ways – starting with the fact that they are rich in proteins (higher than most nuts), Vitamin E, B1 and A. They contain essential healthy oils and fatty acids, magnesium,manganese, calcium, potassium, copper, iron, phosphorous, zinc. Just to name a few. And the benefits are many...
Filled with Antioxidants
Almonds are very high in antioxidants, protecting against oxidative stress of the cells, helping with prevention of damage to cells, helping to prevent a number of diseases. In Almonds, a large amount of the antioxidants are concentrated in the brown layer of the skin (1).
High in Vitamin E – essential to protect cell membrane
Almonds have high fat-soluble Vitamin E – being among the top food sources for us of such vitamins. The fats from Almonds help to coat the nerve membranes, helping us to feel calmer, effectively helping to prevent oxidative stress and damage to the nerves. In addition, there is plenty of evidence that Vitamin E and fatty acids may help to reduce the risk of certain cancers, Alzheimers, and coronary disease (2).
Help with control and prevention of elevated Blood Sugar, Blood Pressure and harmful Cholesterol
Almonds contain higher levels of magnesium and can help to reduce blood sugar as well as blood pressure , as magnesium deficiency is linked to high blood pressure regardless of weight. Correcting this deficiency with magnesium supplements and magnesium rich foods, such as Almonds, can lead to major reductions of blood pressure (4). They are ideal for diabetics, as they are high in fiber, oils, fatty acids and protein, but low on carbs. The daily recommended intake of Magnesium is between 350 mg to 400 mg, and 2 oz of Almonds provide almost half of that at 150 mg (3), making it an ideal food to add to your diet to correct any deficiencies in magnesium.
Almond skin is rich in polyphenol antioxidants, shown to reduce oxidation of cholesterol in certain studies (2). The study published in the Journal of American Heart Association found that “Almonds reduced non‐HDL‐C, LDL‐C, and central adiposity, important risk factors for cardiometabolic dysfunction, while maintaining HDL‐C concentrations. [….] daily consumption of Almonds (1.5 oz.), substituted for a high‐carbohydrate snack, may be a simple dietary strategy to prevent the onset of cardiometabolic diseases in healthy individuals.”(5)
Reduces hunger and is effective for weight loss
Almonds are high in protein, high in fiber and high in healthy, unsaturated fats – and that creates a feeling of satiety even after eating small amounts. Almonds may help in maintaining a healthy weight (6). “Research has found that people can snack on modest amounts of them without gaining pounds, and that nuts can even help in slimming down” states the NY Times (7). However, it is important to not overeat nuts, and use them strategically during the day to reduce need for heavier or more frequent meals.
Key tips for healthy Almond snacks: Soak almonds and dry them prior to eating
Almonds, like all grains and legumes, contain phytic acid. While phytic acid is an antioxidant, it also binds several important minerals such as zinc and magnesium and potassium to is and does not allow their absorption by the body. One can get rid of phytic acid prior to eating Almonds by soaking them in water or slightly salty water overnight, in a container. Then wash them, and dry them out by placing them in a warm oven for several hours until dry – then eat them or store them for later consumption.
At Tasty6, we use raw, unpasteurized, organic certified Almonds. We soak the Almonds and start spouting them prior to making our Almond milk, making the Almond milk high in nutrition, and easy to digest. It is a powerhouse in protein, fiber, and healthy fast. We add Cinnamon, Medjool Dates to sweeten (with the whole fiber), and Hemp seeds for more Protein and Omega’s 3 and 6! All-in- all a powerful, healthy Nut milk for true Power and providing a sweet protein boost in Fall! To your Health!
*Editor’s Note: The information in this article is intended for your educational use only; it is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.
(1) J Food Sci 2008 Mar;73(2):C106-15. doi: 10.1111/j.17503841.2007.00637. Polyphenols and antioxidant properties of Almond skins: influence of industrial processing.
(2) Almonds Decrease Postprandial Glycemia, Insulinemia, and Oxidative Damage in Healthy Individuals, J. Nutr. December 2006 vol. 136 no. 12 2987-2992
(3) http://nutritiondata.self.com/facts/nut-and- seed-produ
(4) J Hum Hypertens. 2009 Apr;23(4):245-51. doi: 10.1038/jhh.2008.129. Epub 2008 Nov 20. The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial. Guerrero-Romero F 1, Rodríguez-Morán M.
(5) Journal of the American Heart Association, Nov 2014, “Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults With Elevated LDL‐Cholesterol: A Randomized Controlled Trial”