What happens if you eat 4 almonds a day

Almonds are an excellent food to eat every day because they are full of protein, vitamins and fiber. Regular consumption is thought to reduce the risk of health problems such as cancer, heart disease, obesity and type 2 diabetes.

And although they also contain a good amount of fat, it is usually healthy mono-protecting species that protect your heart. However, almonds contain many calories, so it is best to eat them in moderation.

It may seem incredible that only four almonds a day can do nothing for your health, but this is the truth! In an ounce of almonds you get 3.5 grams of fiber, 6 grams of protein and 9 grams of monounsaturated fat. Almonds also provide a good amount of vitamin E, manganese and magnesium. Copper, calcium, riboflavin, iron, zinc and phosphorus are present in smaller but significant quantities.

So what can all this goodness do for your body? You will be surprised by these 7 important benefits that occur if you eat at least 4 almonds a day.

1. Healthier cholesterol levels:

Almonds are excellent for lowering bad LDL cholesterol and increasing good HDL cholesterol. This is important because high cholesterol exposes you to all kinds of health complications, including heart attack, stroke and peripheral vascular diseases.

When you replace almonds with an unhealthy snack like chips or candy, you can reduce bad cholesterol by 10%. The advantage is linked to the vitamin E content of walnut meat and flavonoids in paper-like almond skin. Together they prevent the development of plaque from the blood vessels.

2. Stronger and shinier hair:

Almonds are particularly well positioned to provide you with practically all the vitamins and minerals needed to improve the condition of your hair. Almonds contain magnesium and zinc to stimulate growth. Vitamin E has antioxidant properties that reduce oxidative stress and strengthen hair. And finally, vitamin B thickens the locks and gives a natural shine.

Furthermore, the application of almond oil on the scalp can prevent dandruff and soften and immediately nourish the hair strands. Almond oil has been used as a beauty product for hair and skin since the ancient Egyptians considered almonds as one of the luxury products par excellence.

3. Reduced risk of heart disease:

Almonds contain many ingredients, making them a tasty snack. Monounsaturated fatty acids can, for example, help control high cholesterol levels. But fiber, vitamin E, omega-3 fatty acids and plant sterols are also good for heart health.

Almonds are also an excellent source of L-arginine, which has been shown to make artery walls more flexible and therefore less likely to develop blood clots that can block blood flow and cause cardiac arrest. To get all these heart health benefits, you must also eat the dish.

The Lifelong Benefits of Exercise

Feel younger, live longer. This is not a password: these are the real benefits of regular exercise. According to a recent study in the Journal of the American Medical Association, people with good physical condition are less likely to die from various causes.

Fitness: what the benefits of exercise mean to you

There is other good news. Research also shows that exercise improves sleep, prevents weight gain and reduces the risk of hypertension, stroke, type 2 diabetes and even depression.

"A study found that physically active breast cancer survivors had significant improvement in physical activity, strength, weight maintenance and social well-being," explains Rachel Permuth. -Levine, PhD, deputy director, strategy and innovation department. Programs of the National Institute of Heart, Lung and Blood of the National Institutes of Health.

"Another study examined patients with stable heart failure and showed that physical activity attenuated symptoms, improved quality of life, reduced hospital admissions and in some cases reduced the risk of death." added Dr. Added Permuth-Levine. Emphasize that exercise is not only important for people already living with health problems: "If we see the benefits of moderate exercise for people who are recovering, we may see even more benefits for those who are good" .

Physical form: basic notions of the exercise

Physical activity does not have to be intense to get results. Even moderate training five to six times a week can have lasting health benefits.

As you incorporate more physical activity into your life, there are three simple guidelines:

Moderate intensity exercise for at least 2 hours and 30 minutes each week.
Avoid periods of inactivity. An exercise of any intensity is better than nothing.
Do aerobic exercise (cardio) at least twice a week with stressful activities that strengthen all the major muscle groups.
Fitness: practical habit

The first reason most people claim not to train is the lack of time. If you have difficulty incorporating long physical activities into your program, remember that a brief physical activity in 10-minute increments will continue to help you achieve health benefits. According to Permuth-Levine, "relatively short physical activities a day reduce the risk of cardiovascular disease, even if there is no weight loss".

Set realistic goals and take small steps to integrate more physical activity into your daily life. B. go up the stairs instead of the elevator and go to the grocery store instead of driving. "The key is to start slowly and get ready," says Permuth-Levine. "Prepare shoes, pedometers and music so you have no excuses."

To stay true to your training program, change your routine, eg. B. swim by day and walk the next day. Go out and start a baseball or soccer game with your kids. Even if the weather does not allow it, you need to have a plan B: use an exercise bike, go to a nearby fitness center or consider signing up for a gym. The trick is to get to the point where you want to practice some sports, like brushing your teeth and getting enough sleep, which is crucial for your well-being.

Remember that physical fitness is attainable. Even with minor changes, you can get great prizes that will pay off for years to come.