Healthy living

Foods 11-20

11. Almonds
    12. Chia seeds
    13. Coconuts
    14. Macadamia nuts
    15. Walnuts
    16. Peanuts
    17. Asparagus
    18. Bell peppers
19. Broccoli
    20. Carrots

(I know most of these mention animal studies, I don't agree with that. Unfortunately it's the most common way we test food and nutritional values and I can't do anything about that yet. Until then, I'm just going to use the study's if there useful.)

Almonds

Almonds are among the world's most popular tree nuts.
They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals.

Here are 9 health benefits of almonds.

1. Almonds Deliver a Massive Amount of Nutrients

Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree.

They are native to the Middle East, but the US is now the world's largest producer.
The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.

They are also used to produce almond milk, oil, butter, flour or paste — also known as marzipan.

Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains:

    •    Fiber: 3.5 grams
    •    Protein: 6 grams
    •    Fat: 14 grams (9 of which are monounsaturated)
    •    Vitamin E: 37% of the RDI
    •    Manganese: 32% of the RDI
    •    Magnesium: 20% of the RDI
    •    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 important to note that your body does not absorb 10–15% of their calories because some of the fat is inaccessible to digestive enzymes.

Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.
While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc and calcium you get from almonds.

SUMMARY
Almonds are very popular tree nuts. 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 protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, 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 — those with skin removed — are not the best choice from a health perspective.

A clinical trial in 60 male smokers found that about 3 ounces (84 grams) of almonds per day reduced oxidative stress biomarkers by 23–34% over a four-week period.

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

SUMMARY
Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease.

3. Almonds Are High in Vitamin E
Vitamin E is a family of fat-soluble antioxidants.
These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.