Consume these amazing nuts for better skin, faster recovery from workouts, and better digestion.
Of course you know that almonds are good for you. Brown, elongated walnuts are known for their heart-healthy monounsaturated fats, antioxidant vitamin E, and plant-based protein. It's no wonder they have a reputation for being crunchy, both literally and naturally, adding to all kinds of healthy treats from muffins to mixes.
But the tonsils don't seem to hold us back. New research shows they have more health benefits than we thought. Recent studies have shown that almonds can benefit the gut, improve skin health, and even support fitness. SHAPE commissioned nutritionists to weigh the real-world implications of these hidden benefits so you can indulge more insanely than ever.
Almonds promote gut health
The fiber in almonds is known to aid in healthy digestion. One-quarter cup of whole walnuts contains 4.5 grams of fiber, or 18 percent of the daily value for men and 12 percent for women. Adequate fiber intake not only facilitates intestinal transit, but also nourishes the beneficial bacteria that make up a healthy gut microbiome.
A December 2022 study in the American Journal of Clinical Nutrition shows that fiber isn't the only factor that makes almonds good for your gut. The study looked at how gut bacteria break down the tonsils and produce a substance called butyrate.
So… what is butyrate and what does it have to do with your stomach? "Butyrate is a short-chain fatty acid (SFCA) and is produced by gut bacteria when they ferment fiber," explains Amanda Saucedo, MS, RDN, nutritionist at Gut Health. "Butyrate is the preferred fuel source for colon cells and may also play a role in maintaining the intestinal lining."
Butyrate (pronounced "bia-ter-at" by the way) can promote digestive health by reducing inflammation, strengthening the intestinal barrier, and even relieving some gastrointestinal discomfort. "There are also studies looking at whether butyrate plays a role in appetite and satiety," says Sauceda.
A study also found that eating almonds significantly increased the amount of stool in people (name #2). This important indicator of gut health is likely due to the high fiber content of almonds. "Adding more fiber to your diet is a great way to get rid of constipation," Saucedo says. And since the participants didn't report any negative gut symptoms from eating more almonds, Sauceda says there's good reason to start grumbling.
Almonds are fitness fuel
Almonds are a great pre- or post-workout snack because they contain complex carbohydrates and protein. But get it. According to a January 2023 study in Frontiers in Nutrition, almonds add even more power to your workouts than you might think. In this study, walnuts helped reduce fatigue and tension during muscle recovery, increase leg and back strength, and reduce muscle damage after exercise.
The reason for these amazing effects lies in the unique nutritional matrix of almonds, says nutritionist Kristen White, RDN, LD, CLT. "Almonds contain several key nutrients that aid muscle recovery after exercise, including protein, antioxidants, and magnesium," she says. “Protein provides essential amino acids that are especially beneficial for muscle recovery. Antioxidants such as vitamin E, phytochemical polyphenols and flavonoids help fight oxidative stress.” Because exercise causes oxidative stress, eating foods rich in antioxidants, such as almonds, can help reduce muscle damage. Add almonds to your recovery day must-have list (and toss them in your gym bag for an easy pre- or post-sweat snack).
Almonds are good for skin health
When you think of skin care, the first thing that comes to mind is topical creams or prescription cleansers. But some foods, such as almonds, can be a tasty and inexpensive alternative.
A February 2021 study in Nutrients found that consuming high doses of almonds (i.e., 56 whole almonds per day) reduced the appearance of wrinkles and uneven skin tone due to pigmentation. Postmenopausal women who consumed 20% of their daily calories from almonds had 16% fewer wrinkles after 24 weeks. Sure, that's a lot of almonds, but that's a promising sign of almonds' anti-aging effects.
Another study, published in September 2021, looked at almonds' ability to help the skin resist harmful UV rays. Healthy Asian women who ate 1.5 ounces (about half a cup) of almonds a day for 12 weeks were better protected against UV rays than a group that ate the same amount of pretzels. Seems like a simple snack.
Similar to the health benefits of almonds, their effects on the skin are likely due to the fact that they are rich in antioxidants. “Oxidative stress can lead to premature aging and damage to skin cells. Vitamin E helps neutralize free radicals and promotes skin repair and rejuvenation,” says White. Meanwhile, almonds also contain zinc and selenium, which are important trace elements for healthy skin. production, while selenium is involved in antioxidant defense,” says White.
Related: 8 Best Products for Glowing Skin According to Nutritionists
Here's how to get more almonds into your diet
Whole, sliced, ground and more. you can choose the almond option if you want to add more healthy nuts to your diet. For health reasons, it is very beneficial to aim for one serving each day. “A typical serving of almonds is about 1 ounce, which equals about 23 almonds. This is the perfect serving size to take advantage of its antioxidant benefits,” says White.
Whip up a bowl of oatmeal or an almond shake for breakfast. Or for a healthy lunch, toss a few whole walnuts on top of a green salad or add chopped walnuts to a chicken or tuna salad dressing. For dinner, roasted vegetables can be given a crunch with toasted almond flakes, or the meat can be coated in almond flour before baking.
Of course, there is the simplest reason to eat almonds: a snack. There's nothing wrong with popping a handful straight into your mouth, but if you want to get creative, mix the mixture with other nuts and dried fruit. Get all the benefits you already know about almonds, plus some new ones.
For more Shape news, subscribe to our newsletter.
Read the original article on Shape.