365telugu.com online news,Delhi,january 29th, 2021:With the ongoing pandemic, it’s easy to get overwhelmed due to long working hours, being cooped up at home, increased responsibilities and caring for your family and yourself. Taking care of yourself is important so you are equipped to help your family through this time. Incorporating small yet impactful changes to your lifestyle can improve your quality of life and ensure better health. A good way to start this is by making informed food choices and snacking right as it’s no secret that diet plays a major role when it comes to one’s overall wellbeing. A deliciously versatile nut, almonds contain 15 nutrients such as vitamin E, magnesium, protein, riboflavin, zinc, etc. Here are 3 reasons why you should include a handful of almonds in your daily diet –
A heart-healthy snack
A delicious snack, almonds have always been revered as a symbol of wellness and health. The nut is enriched with many health-benefiting nutrients that are essential for optimum health, more so for your heart health. Cardiovascular disease (CVD) is a major cause of mortality in India and worldwide. One of the main reasons for this is the consistent lifestyle habits that many Indians have adopted – including an absence of physical activity, poor dietary regimes, high consumption of sugar, salt, and high intake of saturated and/or trans fats.Mental stress is among the psychosocial factors thought to contribute to cardiovascular disease (CVD) risk. As people across India adapt to this new sense of normal, and many are also experiencing high levels of stress. Many clinical studies amongst Indian populations specifically suggest that almonds can be beneficial in helping to manage heart disease risk factors. Moreover, according to a recent study, participants who had been replacing typical snacks with almonds saw improved measures of Heart Rate Variability in response to mental stress, which is a key indicator of optimal cardiac health and function. So be sure to include a daily dose of almonds to your diet, to aid in a stronger and healthier heart.
Strengthens your immunity
With no foreseeable end to the pandemic, it’s more important than ever to take precautionary measures for us to stay safe and strengthen our immunity. A great way to begin is by altering your diet and lifestyle, and include foods that are nutritious and known to have a positive impact on a person’s immunity. Regular consumption of almonds helps with strengthening immunity as they’re a source of vitamin E, zinc, copper, folate, and iron can contribute to a stronger immune system.Almonds are high in Vitamin E, which acts as an antioxidant to support pulmonary immune function. Vitamin E is also known to offer protection against infections caused by viruses and bacteria. Beyond this, almonds are also high in Copper that contributes to the normal function of the immune system[3].They are also a source of Zinc and Zinc is known to play a central role in the immune system and is crucial for the normal development and function of cells mediating innate immunity, neutrophils, and natural killer cells.Lastly, Almonds are a source of iron and this helps in immune cell proliferation and maturation, particularly lymphocytes, which are associated with the generation of a specific response to any infection.
Helps with managing your weight
Given the heightened levels of stress, many of us are experiencing, there has been an increase in snacking as we’re working at home and always looking for an outlet to relieve the stress. Having said this, weight gain has become a concern for many of us. Before it’s too late, we should make a conscious effort of making small dietary changes to our daily routines. Research suggests that snacking on almonds may lower the hunger drive between the meals as compared to consuming other sweet and savory snacks. Almonds help in enhancing satiety which in turn helps sustain the feeling of fullness. Research also found that snacking on almonds also led to a suppressed unconscious desire to consume other high-fat foods, which could be useful in a weight management strategy. Thus, by switching to more wholesome and nutrient-rich snacks like almonds, many families can begin their journey towards a healthier lifestyle.[5] But these changes need to be made across the spectrum of snacking timings and occasions, and these habits should be instilled amongst all household members – young or old, for visible benefits. Snacking on almonds, in particular is a good habit that can easily be adapted by all, as they can be consumed anytime during the day, and pair well with Indian spices.