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National Nutrition Week 2018: Important Nutrients Required In Your 30s
There is a saying that you are what you eat. Eating nutritious foods for your age is the secret to conquering age. When you are in your 30s you are balancing your work, baby, and home - basically multitasking, which holds both for men and women. In this article, we will be talking about the nutrients required in your 30s. The onset of age-related muscle loss slow down the body's metabolism and calorie requirements change in both men and women. If the same eating pattern is maintained in your 30s just the way you did in your 20s, you are more likely to gain weight. The testosterone levels start decreasing when men are in their 30s. This leads to the loss of sex drive, muscle loss, strength and so on. So, to minimize these health issues, here are the important nutrients required in your 30s which are mainly folic acid, calcium, iron, magnesium, antioxidants and calories. 1. Folic acid Folic acid, also known as folate or vitamin B9, is mostly required by women in their 30s who are considered to be in their childbearing years. Even if you do not wish to get pregnant, folic acid is required for supporting brain health and cell production, enhances your mood and memory. Women above the age of 19, should get at least 400 mcg of folic acid per day and for pregnant women 600 mcg of folic acid per day. For men in their 30s, the intake of folic acid improves the sperm count. Researchers have found that men with fertility problems who took 5 mg of folate per day had a 74 per cent increase in total sperm count. Foods rich in folate are legumes, eggs, asparagus, leafy greens, etc. 2. Calcium Calcium is an essential nutrient for keeping your bones strong which is required more when you are in your 30s. After 35, you gradually start losing bone mass which is why more calcium should be added to your diet. The recommended dietary allowance of calcium for men and women is 1000 mg per day. Foods which are rich in calcium are oily fishes, orange juice, oatmeal, spinach, soybeans, lady finger, etc. 3. Iron Iron is another important nutrient required when you are in your 30s. The intake of iron should be high for women at this age because they are at a greater risk of developing iron deficiency, mainly due to the heavy menstrual periods or pregnancy. If you are pregnant, aim for 27 mg of iron per day. Compared to women, men generally need less iron during their lifetime. Men above 19 years of age require 27 mg of daily iron from foods like broccoli, spinach, peaches, sunflower seeds, peanuts, roasted almonds, roasted cashews, etc. 4. Magnesium Men and women should also focus on magnesium, an essential mineral that aids in generating energy for the body, maintains strong bones, regulates blood pressure and blood sugar. The daily requirement of magnesium for men and women in their 30s are 420 mg and 320 mg of magnesium respectively. 24 almonds which have 80 mg of magnesium, ½ cup of Swiss chard has 80 mg of magnesium, 18 cashew nuts have 75 mg of calcium and ½ cup of cooked spinach has 78 mg of magnesium. 5. Antioxidants Most men and women who are in their 30s start experiencing fine lines, thinning of the skin, and other signs of ageing. But the good news is that consuming antioxidants can help fight free radicals and slow down the ageing process. Antioxidants like vitamin E and vitamin C can fight free radicals. Women and men in their 30s should aim for at least 75 mg and 90 mg of vitamin C per day, respectively. And the daily recommended amount of vitamin E is 15-20 mg (or 22-30 IU). Vitamin E rich foods are hazelnuts, cooked spinach, almonds, sunflower seeds, soy milk, turnip greens, etc. Vitamin C rich foods include green and red peppers, broccoli, spinach, cabbage, sweet potatoes, etc. Also include other essential minerals and vitamins like potassium, manganese, vitamin A, vitamin K, etc., to get you going while you are in your 30s. Men and women in their 30s should keep a close watch on their calorie intake because they are higher chances of gaining weight. The USDA recommends that the intake of calorie depends on whether you are moderately active or an active person throughout. It is recommended that a 35-year-old moderately active woman should have 2,000 calories a day while an active woman needs about 2,200 daily. Men with a sedentary lifestyle should have 2,400 calories per day.
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World Vegan Day: 5 things to be conscious of while following your diet
Veganism as a concept comes from a sense of responsibility towards animals and animal products and towards the need for a healthier lifestyle. In a world where people are looking to turn to healthier foods and lifestyles, veganism could just be the need of the hour. While many have considered turning vegan at some point, the most predominant reason people do not go through with it is the struggle to maintain a vegan diet. However, being conscious and keeping these few things in mind can help achieve success in your effort to become a vegan: 1. Don’t forget to include protein in your diet Once you give up the meats, eggs and milk products, you may end up depriving your body of this essential nutrient. While plant-based foods can provide you the required amount, remember to include adequate amounts in your daily diet. For example: Almonds are a source of 15 nutrients, including essential ones such as protein. In fact, these nuts are a richer source of protein when compared with other nuts. Hence, snacking smart with almonds is a great way to start leading a healthy lifestyle. 2. Don’t limit your food choices, find alternatives: You may assume becoming vegan would mean fewer food options. This, however, is a myth. There are alternatives for almost everything. For instance, milk can be replaced with soya or almond milk. Eggs and cottage cheese (paneer) can be swapped with tofu, and meats can be replaced with soya chunks or nuggets. While it does take a little getting used to, but once you do, you may not even miss what you have left behind. 3. Reduce dependency on processed snacks: It is easy to fall prey to the processed food available off the shelves, when hungry, in between your meals. However, processed food is usually high in sodium or sugars which make them unhealthy. Hence, reduce the intake of processed foods by carrying your snack with you. Vegan foods like sunflower/flax seeds and almonds are fuss free, convenient snacks that can be eaten anywhere and at any time of the day. Whether at home, work or on the go, snacking on these alternatives instead of unwholesome snacks, can make a healthy difference to your life. 4. Drinking water is not passé: While veganism does increase your consumption of fruits, including those with a high water content, you must still strive to consume at least two litres of water every day. If you get bored or tired of drinking plain water, you can mix it up by adding slices of citrus fruits like lemon, sweet lime and/or orange or add mashed fruits like strawberries, cranberries, or even just fresh mint leaves with slices of cucumber. 5. Start small and stay positive: Going vegan suddenly can be a big adjustment for your body and may end up making you uncomfortable. Try starting your transition by being a part-time vegan -- keep one meal/snack time in a day in which you will consume moderate servings of non-vegan food items that you have been used to like chicken, fish or eggs. Gradually decrease your cheat days from once a day to once a week and so on till your body has transitioned successfully into the vegan diet. Eating fresh, healthy food and exercising regularly can help bring positivity and stay calm. This World Vegan Day, let us celebrate the compassion that vegans feel towards animals and their own bodies and let us also make a conscious effort to make our lives healthier.
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Stay Healthy and Safe with These 5 Tips
Diwali, the festival of light, is here. It symbolizes the victory of light over darkness and good over evil. People celebrate Diwali, which is the most anticipated festival of India, by cleaning the house, lighting oil lamps, decorating the house, wearing new cloths and of course, eating and distributing sweets. This is the time for indulgence. With many parties and gatherings to attend, you tend to over eat. The delicacies prepared for the festival are usually loaded with calories and this can lead to health issues. Nutritionist Ritika Samaddar from Delhi says, “It is a well-known fact that over-indulgence in unhealthy foods is common place during Diwali. However, incorporating small changes in our diets can go a long way to ensure we are healthier and more active during this festive period. One simple yet necessary alteration one can make to their Diwali diet is the substitution of unhealthy snacks with something that is nutritious and helps you feel full in between meals. Nuts such as almonds are perfect for the job. They are a natural source of 15 nutrients such as vitamin E, dietary fiber, protein, riboflavin, calcium etc., and have satiating properties that promote feelings of fullness, that can help curb the in-between meal hunger pangs, and keep you from reaching for the tempting empty calories that surround you this time of the year”. Here are some more tips to stay healthy during this festive season. 1. Eat moderately As you know, Diwali sweets are made of pure ghee or clarified butter, sugar and different types of dry fruits. They are loaded with calories. So, try to control the amount of sweets and snack you eat during the festival. Not just sweet, eat limited quantities of chutney, papad and other savory items. 2. Do not eat store bought food Try to make sweets and snacks at home as you will be able to limit the amount of sugar and ghee that goes into these food items. You can also replace salt and sugar with healthier options and add natural color and flavors. 3. Don’t eat snacks for breakfast It is a usual practice to have the Diwali snacks as breakfast and kids love it. However, it is important to have a healthy, wholesome breakfast. Include fresh fruits and vegetables in your breakfast to stay healthy. 4. Drink water One of the most important things is to stay hydrated. Drink about 10 to 12 glass of water in a day. Drink more if you are eating oily food. This will help you avoid all those pimples you get after Diwali. 5. Stay away from smoke You need to stay away from smoke and crackers to avoid respiratory problems. It is especially important to avoid smoke if you are asthma patient. Wear a mask if you think you cannot avoid it and keep your medication close by. Enjoy the festival but moderation is the key when it comes to food and drinks. Happy Diwali!
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6 Genius Ways to Include More Vitamin E Rich Almonds in Your Diet
We all know that super food almonds are rich in health benefits. A recent study by researchers at Penn State University, funded by the Almond Board of California has unveiled that almonds can actually make good cholesterol even better. So, choosing almonds as a snack can help you to increase the type of good HDL cholesterol known to be most protective against heart disease. The study was conducted on 48 middle-aged women and men. Out of these participants, 34 were overweight and 14 had an optimal or normal weight. Participants of one group were randomly assigned to one diet that comprised of 1.5 servings (43 grams) of unsalted, whole natural almonds and the other group was served high-carbohydrate muffin with similar calories. This was first done for a period of two weeks, then the diet was switched and then continued to complete a period of six weeks. It was observed that participants on the almond diet increased their beneficial alpha-1 HDL particles which suggest a healthy sign of heart health protection. Since almonds boost the good HDL cholesterol in your body, it also helps to remove harmful cholesterol from the body. Eating almonds can help lower your bad LDL level while maintaining your good HDL cholesterol levels. Here are some ways you can include almonds as part of a cholesterol-lowering diet. Toss almonds in your salad If you love to munch on fresh and crunchy salads then adding almonds to your salad will not only add a boost of nutrition, but it will also give you the much-needed crunchy add-in to any kind of salad. It will add both texture as well as flavor into your salad. Add them into your spinach salad to add a punch of protein. Add almonds in your milkshake You can add almonds in your milkshake in the form of almond butter and almond milk. Whip up a super healthy smoothie or shake for your breakfast and sip on this amazing energy drink that will give you all the energy that you need to start your day in a healthy way. Make tasty almond sauce You can make creamy and nutritious sauce for your Asian-inspired dishes using almonds. Instead of peanut butter, use almond butter, not only will it be a healthy substitute but it also works just fine for those who have peanut allergies. Ditch bread, use almonds for crusty coating You usually use bread crumbs to add texture to your chicken cutlets and to get that perfect crusty coating. But you can now ditch bread and opt for low-carb coat by adding crushed almonds to your fish or chicken. It will be healthy and also add a unique flavor to your dish. Use almonds as a topping You can turn any dish into a healthier one by using slivered or sliced almonds as a topping on your dish. Pair them with any vegetable dish and you will be surprised by the nutritious bulk and crunch that almonds will bring to your dish. Add them to your bowl of cereal and milk Starting your day with a bowl of cereal and milk will give you a bout of energy needed to kick-start your day. By adding some almonds you will make your breakfast rich in healthy fats, fiber, protein, and vitamin E.
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Pack in the nutrients
As parents, we are always concerned about our children’s calorie intake and often feel guilty for not being able to provide them the best diet. Here are some nutrition tips that will ensure greater health for your little ones and improved confidence for parents: "Children don’t usually drink water or fluids unless they are very thirsty. Hence, it is necessary to inculcate the habit of drinking fluids regularly." Give first priority to the first meal of the day Make sure your child has a good start to her day by eating a healthy breakfast before going to school. Studies reveal that children who have breakfast are healthier than the rest as it improves their mood, classroom focus, memory power and learning. An ideal breakfast would be a combination of carbohydrates and protein. Some of the options can be: a glass of milk with a banana, breakfast cereal in milk with fruits or nuts, or egg with toast. Nuts like almonds are a natural source of many essential nutrients, including protein and healthy fats. Think before you pack each meal It is said that about one third of the child’s daily nutritional needs are met while at school. It is always a good idea to pack a fruit along with the tiffin. The benefits of balanced, fresh, and traditional food cannot be replaced. The next step is to identify food that is high in fat, salt and sugar (HFSS food) as they are unhealthy for children. HFSS food include junk food like chips, fried food, sweetened carbonated beverages, sugar-sweetened non-carbonated beverages, ready-to-eat noodles, pizza, burgers, potato fries and confectionery items. Prioritise healthy snacking and timely meals Snacking is yet another key aspect in your child’s health. Children should be encouraged to eat small and frequent meals with the distribution of three main meals and two to three snacking slots. In India, snacks are the main culprits when it comes to unhealthy eating. Plan healthy snacks like fruit salad, sprouts and a handful of nuts like almonds. Not only are nuts easy to carry, they can be flavoured with spices. Furthermore, a handful of almonds may have satiating properties that promote a feeling of fullness, which may keep hunger at bay between meals. They also lower the blood sugar impact of carbohydrates. Don’t hesitate to hydrate Hydration is key to good health. Children don’t usually drink water or fluids unless they are very thirsty. Hence, it is necessary to inculcate in them the habit of drinking fluids regularly. Water is the best option, but there are other refreshing and healthy liquids like fresh lime water, fresh juice, lassi and milkshakes. Say a strict no to aerated drinks, high sugar juices and calorie-dense drinks. Keep an eye out for symptoms of dehydration: headache or light headedness, fatigue or sleepiness, less frequent urination or decreased urine output, dark yellow or amber-coloured urine and constipation. Ingredients to healthy nutrition in children The important nutrients for children include calcium, protein, vitamin C and iron. Iron, along with key nutrients like protein and vitamin C, are crucial to your child being alert and active. Lean meats and fish are rich sources of iron and protein. A combination of 15 nutrients including protein and dietary fibre can be found in almonds. Pulses, green vegetables and fortified cereals are also good sources of iron. Vitamin C helps the absorption of iron, so having fruit juice with an iron-rich meal will increase iron absorption. Citrus fruits, tomatoes and guavas are all good sources of vitamin C. Deficiency of iron leads to growth impairment, compromised immunity, learning problems and behavioural issues in children. Calcium is needed for healthy bones and is found in dairy products, green leafy vegetables and nuts. Vitamin D assists in the absorption of calcium for stronger bone health. Vitamin D is best synthesised in the skin when exposed to sunlight, but can be found in dietary sources such as egg yolk, fortified milk, oily fish and mushrooms. Carbonated drinks contain high levels of phosphorus that leach out calcium from the bones, leading to poor bone health. Clean up the diet Remove unnecessary and harmful food such as refined food, sugar, salt, caffeine and junk food. Refined food: Reduce your child’s consumption of overly processed, refined products such as white bread, buns, pastries and biscuits. These are empty calories with zero nutrients. Sugar: Refined sugar is a major contributor to children’s health and behavioural problems. Research shows that sugar can cause a rapid rise in crankiness and hyperactivity in children. It also plays a big role in lowering immunity, promoting weight gain and causing anxiety in children. Salt: Excess salt causes hypertension and puts a load on the kidneys to eliminate it. Junk food is a major source of salt. Boost your child’s immunity Incorporate food that can help build your child’s immunity. Proteins are first in the list. Good quality proteins come from pulses, nuts and seeds, egg, lean meats and dairy. Antioxidants found naturally in fruits, vegetables and nuts and seeds clean the system of all toxins. Probiotics are friendly bacteria found in our intestines that help to fight infections and disease. They help your child’s immunity to develop. Top up probiotic levels with fermented food such as yogurt or probiotic supplements. Lastly, water is important for immunity, as it flushes out toxins from the body. Be on the move, constantly For children and teens to grow up healthy, it is important that they are physically active every day. Daily physical activity for 30 to 60 minutes coupled with adequate calcium intake increases bone mass by an average of 2 to 3 per cent. The current guidelines recommend that kids above two years should engage in at least 60 minutes of moderate to vigorous physical activity on all days of the week. Physical activity helps kids keep their heart and lungs strong and healthy develop strong bones, maintain a healthy body weight, improve their mood and self-esteem, and make them more alert. Lastly, the most efficient way to keeping kids of all ages healthy is by taking a family approach. The key principle is to practise what you preach.
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Health Benefits Of Soaking Four Almonds Overnight And Eat It The Next Morning
Soaked almonds are know to have several surprising health benefits. Almonds can provide you with essential vitamins and minerals like Vitamin E, zinc, calcium, magnesium and omega-3 fatty acids. Soaked almonds are better because the brown peel contains tannins which inhibit nutrient absorption. However, once you soak the almonds, the peel comes off easily and allows the nut to release all the nutrients easily into the body. Eating pre-soaked almonds makes it easier to digest and also makes more nutrients available for digestion. Most nuts and seeds become easier to digest and have better nutrient availability when soaked overnight before consumption. Almonds are known for their several health benefits and the most vital of it is that it helps in boosting your memory. Almonds can be considered as the perfect superfood because of their incredible nutrient profile. They are rich in protein and make you feel full for longer. They are also rich in manganese that helps strengthen the bones and also regulates blood sugar. Here are some health benefits of eating soaked almonds. 1.Heart Healthy: Almonds contain mono-unsaturated fats, protein and potassium that are very good for the heart. Vitamin E reduces the risk of heart diseases and magnesium prevents heart attack. 2.Boosts Energy: Munching on a handful of these pre-soaked almonds every morning helps in energy production and metabolic rate, as it contains manganese, copper and riboflavin. 3.Lowers Cholesterol: It contains Vitamin E and calcium and helps in lowering cholesterol levels. 4.Good For The Brain: They are a powerhouse of nutrients and assist in the development of a healthy brain. It also contains brain nutrients like riboflavin and L-carnitine. 5.Bone Health: Pre-soaked almonds contain a good amount of vitamins, minerals and phosphorous that benefit bone health and help prevent osteoporosis. This is one of the top health benefits of eating soaked almonds. 6.Regulates Blood Pressure: The potassium present in them helps in regulating blood pressure. It contains low sodium levels that help in maintaining the blood pressure levels in the normal range. 7.Prevents Cancer: Soaked almonds avert the risk of colon cancer by improving the movement of foods through the colon and preventing build-up. This is one of the best benefits of eating soaked almonds in the morning. These are the health benefits of soaking almonds.
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Here’s why you should eat more almonds
01/7 Health benefits of snacking on almonds When one plans to stay fit and healthy, deciding upon the meal plan becomes important so that one can follow through with the diet. While one may be following a healthy meal routine, intermittent snacking too becomes important in the long run. Highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals, almonds can be a healthy option for some intermittent snacking.A handful of almonds may have satiating properties that promote a feeling of fullness, which may keep hunger at bay in between meals. To maintain dietary resolutions, planning what to eat, before venturing out, is also important. When venturing out of the house, one has to ensure that they do not compromise on meal plans. Whether at home, work or on the go, a handful (30 grams/23 almonds ) of almonds are a convenient snack that can be eaten anywhere, any time of the day and through the year. Avoiding overindulgence in high-calorie food when at a get together is important to maintain the diet. If you are throwing a party, a good snack will be tossing almonds in your favourite herb. Here are some reasons why one should snack on almonds: 02/7 Almonds have a lot of nutrients Experts say that a handful of almonds supply 161 calories and 2.5 grams of digestible carbohydrates. They are high in healthy monosaturated fats, fibre, protein and various important nutrients. 03/7 Loaded with antioxidants This can protect cells from oxidative damage, a major contributor to aging and disease. A clinical trial with 60 male smokers found that 84 grams of almonds per day reduce oxidative stress biomarkers by 23-34 per cent over a four-week period. 04/7 Rich in Vitamin E Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer’s disease. 05/7 Controls blood sugar Their high magnesium content offer major improvements for metabolic syndrome and type 2 diabetes. 06/7 Lowers cholesterol levels Some studies have shown almonds to effectively lower LDL lipoproteins in the blood. Eating almonds can lead to mild reductions in LDL cholesterol in the body, reducing the risk of heart disease. 07/7 Helps in weight management Almonds are a simple and tasty nut that contain many nutrients that contribute to heart-health, such as mono-saturated (good) fat, vitamin E, dietary fibre, calcium and phyto-chemicals. They are also rich in antioxidants, manganese, riboflavin, and copper. Research has shown that regular consumption of these nutrient-rich nuts not only help you manage weight but also contribute towards heart health.
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Calories In Almonds - All You Need To Know About Almonds And Their Benefits
Highlights One ounce of almonds provides 170 calories with lots of proteins Almonds are popular because of their various health benefits Fats in almonds constitute almost 50% but the quality of fat is excellent Almonds are tear-shaped seeds of trees native to the Mediterranean region but are today cultivated across the world. It consists of an outer shell with the seed within. Almonds have been a part of the Indian diet for centuries. They are used in both savoury and sweet dishes. Almonds with milk before sleeping, almonds with khus as thandai and, of course, almond thandai with bhang for Holi - almonds play an essential part of our lives. Almonds are popular because of the health benefits that they have to offer. Full of health promoting nutrients, these tiny crunchy wonders are a treasure trove for all ages. (Also Read: Why Soaked Almonds are Better Than Raw Almonds) Nutrition In Almonds: One Ounce (28.34 Grams Approx.) Of Almonds Contain The Following: Almonds - 28 grams Energy 170.5Kcal Carbs 0.84g Protein 5.15g Fat 16.35g Fibre 3.8g Folates 10.2mcg Vitamin E 7.24mg Calcium 63.84mg Magnesium 89.04mg Phosphorus 124.88mg Potassium 195.72mg MUFA 10,724mg PUFA 3700mg SAT FATS 1220mg Nutritionally, almonds are calorie dense but they bring so much health benefits with them. Intake of these nutty delights has a massive positive effect on our health beyond just cholesterol control. They are a rich source of vitamin E, manganese, magnesium, copper, phosphorus, fibre, riboflavin, monounsaturated fatty acids and protein. (Also Read: Here's How You Can Chop Almonds Like A Pro) Health Benefits Of Almonds: Energy Refill Just one ounce of almonds provides 170 calories with very low carbs and lots of protein. The fat content also adds to the energy quotient. Energy from almonds is a slow release process, keeping the satiety for a longer period and also helping inpreventing sugar and insulin spikes in the blood. Good Fats Fats in almonds constitute almost 50% but the quality of fat is excellent. Primarily composed of Monounsaturated fats (MUFA), they are a source of healthy fats, which contributes to its favourable hypocholesterolaemic effect. They have a positive effect in lowering LDL (bad) cholesterol in individuals with high cholesterol levels and in diabetics. Regulates Cholesterol Minerals like magnesium, copper, manganese, calcium and potassium are key elements for health. Magnesium is linked to maintaining the electrical properties of the heart in addition to relaxing muscles and helping nerves send signals. Copper is an important part of the antioxidants and helps prevent oxidation of LDL and HDL. Manages Diabetes, Lowers Blood Pressure And More It also plays an important role in diabetes management and prevents mitochondrial damage, which helps slow the ageing process. Calcium is essential for bone health while potassium reduces the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones. Prevents Cognitive Decline Vitamins found in almonds include riboflavin, which along with amino acid L-carnitine, also present in almonds, make it a brain food that prevents cognitive decline and improve neurological activity. (Also Read: Almonds For Weight Loss: Load Up On These Nuts To Lose Weight) Nutritionally, almonds are calorie dense but they bring so much health benefits with them. Intake of these nutty delights has a massive positive effect on our health beyond just cholesterol control. They are a rich source of vitamin E, manganese, magnesium, copper, phosphorus, fibre, riboflavin, monounsaturated fatty acids and protein. (Also Read: Here's How You Can Chop Almonds Like A Pro) Good For Skin And Hair Almonds are brimming with good amount of vitamin E. It is an important vitamin for our vision and reproductive health and for our blood, brain and skin as well. Vitamin E also acts as an antioxidant, fighting free radicals that damage our body at cellular level. By helping reduce inflammatory processes, vitamin E also helps prevent ageing, improving the skin and hair. It also has an important role in balancing hormones in our body. Facilitates Weight Loss: Almonds are packed with insoluble fibre. Fibre, as we know, is beneficial for digestive health; it prevents constipation and the insoluble fibres act as probiotics in improving the gut flora. Fibre is also associated with managing diabetes and reducing risk of heart-related diseases. Fibre also adds early satiety to our food preventing overeating, thereby, aiding weight loss. Dietary fibre also protects against cancers of the colon, breast, oral, and small intestine. If consumed as a snack, almonds may benefit diabetics too. Almonds are known to lower the glucose response after ingestion. This also helps reduce unwanted hunger pangs and you eat reasonably during meals too. Almonds are truly the star of all nuts; but too much of a good thing can also be bad. Therefore, control your portion sizes, stick to an ounce a day (which is 28g approx.) - 25 almonds. Ideally, they make a great snack time treat; you can also take them post workout, at bedtime or early in the morning - the choice is yours! So, without further ado, let's involve in this nutty affair. Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
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