Chelsea Lever talks about amazing almonds

We’re nuts about this article written by current FIAFitnation student Chelsea Lever. Written from the perspective of a blogger for a health retreat, it was homework for a digital media subject of the Diploma of Nutrition and Dietetics for Personal Trainers (10454NAT).

Almonds! Raw, toasted, sliced, flaked, slivered, flour, butter, oil and even milk!
Is there anything an almond can’t be?!
They taste delicious and they’re very ‘nut’ritious.. So why am I so excited about almonds?
They’re packed with vitamins, minerals, protein and fibre and when consuming them you rack in a number of health benefits:

  • Lowering cholesterol is one of the excellent health benefits associated with consuming almonds.

A study published in the Journal of the American Dietetic Association in 2005 suggested that consuming almonds increases Vitamin E levels in the plasma and red blood cells and also lowers cholesterol levels.*# 

Ella Haddad, DrPH, RD, an author of the study, said: 
"This study is important because it shows that eating almonds can significantly boost levels of vitamin E in the diet and bloodstream. Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy."

  • In addition to Vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium.
  • Magnesium is nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. 
  • Potassium is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds improve cardiovascular health by providing 162 mg of potassium and only 0.2 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.^
  • Eating almonds reduces hunger. Almonds are low in carbohydrates and high in protein and fibre – both which are known to increases satiety, helping you feel more full. 

In a 4-week study with 137 participants, a daily 1.5 ounce (43 grams) serving of almonds significantly reduced hunger and desire to eat.+

So what are you waiting for? Get some almonds in to you!


Go nuts for our Diploma of Nutrition and Dietetics for Personal Trainers course

For more information about the subjects you’ll cover in the Diploma of Nutrition and Dietetics for Personal Trainers.

* / 
Almonds Boost Vitamin E Intake and Lower Cholesterol, New Research
Adapted Media Release. Published: Friday 11 March 2005

This page was last updated on: Tuesday 01 August 2017

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