Why You Should Include Almonds(Abrofo Nkate) In Your Diet

Tropical Almond (Indian Almondl)known in Ghana as ‘Abrofo Nkate’  is a delicious meal to almost every Ghanaian both young and old. Though it's naturally grown in most of our homes and farmlands, it's local name sounds like an imported meal, this might be because about 80% of the world's supply comes from California and are also grown in  seven( 7) other countries, such as Spain, Italy, Australia and also in most parts of sub-saharan Africa. Even though almonds are nutrients-rich in healthy fat,protein,  fiber, vitamin E, and amount of 20% for magnesium—along with B vitamins and smaller amounts of calcium, iron, and potassium. , it only serves as an ornamental plant, providing shade for locals, and a hunting site for children. Let's look at some of the important benefits almonds but provides for the body.

They're packed with antioxidants

Almonds are a vital source of antioxidants, much of which is concentrated in their brown layer of skin. One study (partly funded by the Almond Board of California), found that in men and women who consumed 2.5 ounces of almonds daily, blood levels of biomarkers for oxidative stress decreased by as much as 27% over one month. Oxidative stress is an imbalance between the production of cell-damaging free radicals and the body's ability to counter their harmful effects. Scientists believe that the antioxidants in almonds are responsible for the protective impact.

Almonds can help gut health

Both raw and roasted almonds have been found to act as prebiotics, which serve as food for the beneficial bacteria in the gut linked to immunity, anti-inflammation, and mental health. A recent study  shows that the almond eaters experienced important changes in their gut microbiome makeup, including a decrease in a pathogenic bacterium, and an increase in the diversity of bacteria tied to positive outcomes, including weight management, insulin function, cholesterol regulation, and anti-inflammation.

They keep your heart healthy

Almonds protect your heart in several ways. The nuts have been shown to maintain or increase “good” heart protective HDL cholesterol, while lowering “bad” LDL levels. Almonds and other nuts also help reduce blood pressure and improve vascular function, meaning they help blood vessels relax and reduce artery stiffness. In one study in people with high cholesterol, two groups were randomly assigned to a cholesterol-lowering diet that contained either 1.5 ounces of almonds, or the same number of calories from a nut free muffin. After two weeks the nut eaters experienced a reduced LDL while maintaining HDL. The almonds eaters also had reductions in belly and leg fat.

Almonds can aid weight regulation

The consumption of tree nuts, including almonds, has been shown to reduce body mass index, or BMI (a measure of weight compared to height) and reduce waist measurements. In addition to being satiating, the combo of healthy fat, plant protein, and fiber in almonds boosts feelings of fullness and delays the return of hunger. Also, newer research finds that almonds actually contain about 20% fewer calories than the labels state, because some of the calories are not absorbed from the digestive tract into the bloodstream

They're good for skin

We know that good fats support skin health, but almonds may actually help turn back the clock when it comes to skin aging. In a 2019 randomized controlled study. In the study, healthy postmenopausal women were divided into two groups. For 16 weeks one group consumed 20% of their daily calories as almonds, and the other ate the same percentage as non-almond fare. A facial photograph and image analysis system was used to assess wrinkle width and severity at the start of the study, and then eight and 16 weeks later. Researchers found that the almond group had significantly decreased wrinkle severity and width compared to the non-almond eaters.