Almond, why do you have to take a handful every day
According to the 2019 Global Awareness Survey, 80% of respondents take almonds more than once a month.
Here are five reasons why almonds are better if you eat steadily every day.
1. Various Nutrients Ingestion
The recommended daily intake of almonds is 30 grams, about 20 to 25 pills. The recommended daily dose is rich in 6g of plant protein, 8mg of vitamin E, and 4g of dietary fiber, as well as vitamins B1, B2, B3, B5, B6, and B9.
In particular, vitamin E is not synthesized in the body, so it should be taken as food, etc. Just one handful of almonds can fill 73% of Koreans’ recommended daily intake of vitamin E.
2. Skin health benefits
Vitamin E, which is rich in almonds, protects cell tissue by neutralizing free radicals, which helps prevent skin and hair health and aging. In particular, consistent intake of almonds twice a day can lead to thinning of wrinkles.
According to a study conducted by researchers at the University of California’s Davis campus on menopause women, participants who consumed 30 grams of almonds twice a day for 16 weeks decreased their wrinkles by 15 percent compared to those who did not. In addition, the level of facial pigmentation has decreased by 20%.
3. Decrease in appetite
The rich dietary fiber in almonds is satiated and is effective in controlling the amount of food eaten.
Researchers at the University of Leeds published a study in the International Nutrients magazine that found that eating almonds for breakfast can reduce hunger and reduce appetite for high-calorie foods.
4. Promote cardiovascular health
Almonds are full of unsaturated fats that are good for the body. A handful of almonds contains 1g of saturated fat and 13g of unsaturated fat.
Unsaturated fats accumulate on blood vessel walls to reduce LDL cholesterol, a “bad cholesterol” that causes cardiovascular and cerebrovascular diseases. Effective in preventing heart disease by helping to maintain healthy blood vessels.
According to a study released by Aston University in England, participants who consumed 50 grams of almonds a day for a month had higher levels of alpha-tocopherol, an antioxidant, than those who did not. This improved blood circulation, which reduced blood pressure for participants suffering from high blood pressure.
5. Lower calorific value than expected
Nuts, including almonds, are quite high in calories. However, almonds are known to have fewer calories absorbed in the body than are displayed on the package.
According to a 2018 study released by researchers at the American Agricultural Research Institute, the actual amount of calories consumed when 28 grams of almonds were taken was 129 kcal. This is 32% lower than 168-170 kcal indicated on the package.파워볼사이트
Similar research results have been released in Canada this year. Researchers at the University of Toronto’s Department of Nutrition found that about 20 percent of the calories in almonds’ fat were not absorbed by the digestive system.