What’s on my plate? Almonds—the edible seeds that are the fruit of the almond tree. Almonds may be high in fat, but that hasn’t affected the popularity of these nuts because of their well-endowed nutrient profile.
Superpower: The high-fat almond is largely a monounsaturated fat which helps to protect the heart by sustaining levels of HDL (good) cholesterol against LDL (bad) cholesterol. According to a research conducted by the British Journal of Nutrition, consuming almonds as part of a healthy diet (around 55g a day), is not only beneficial to reducing the risk of heart disease but also has limited risk of weight gain. Almonds are a great source of fibre and protein, and contain important nutrients including vitamin E, selenium, zinc, calcium, magnesium and B vitamins, especially folate and biotin (vitamin B7). Almonds can fight cancer to a certain extent, has shown the ability to slow down brain-related illnesses like Alzheimer’s, to being perfect for diabetics and high blood pressure patients, munching on a small handful of these beneficial nuts daily is a good idea for many reasons besides just increasing satiety.
Where to buy: You can buy almonds in most general stores and order them online.
Eat this: Make bite-sized desserts with them and make them tasty for kids by including them in cakes and easy-to-much-on bars. You can munch on a handful of plain or roasted almonds as well, or soak them overnight and consume them the next morning. You can also sprinkle almonds over yoghurt or your cereal/oats. And then, there’s almond butter and the vegan-popular almond milk, which is also perfect for those who are lactose-intolerant.
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