What is the Badam Benefits of Taking Daily

20 Dec What is the Badam Benefits of Taking Daily

Badams have been enjoyed as a tasty snack and used as an ingredient in various dishes for ages. But beyond being a versatile culinary nut, did you know that adding badams to your daily diet can provide some powerful health perks? I never paid much attention to the specific badam benefits until a few years ago. After hearing from friends and family that incorporating badams into your routine can work some nutritional magic, I decided to find out for myself if the claims were true.

Well, prepare to be amazed at what eating a handful of badams a day can potentially do for you! From protecting your heart to supporting brain health, badams pack anutrient punch like few other foods. Let’s take a closer look at why you should consider making badams a part of your daily meal plan.

An Overview of Badams’ Nutrient Package

Before diving into all the details on the specific health benefits, let’s briefly overview why badams have so much to offer our bodies:

Protein Powerhouses

Badams contain 6 grams of protein per ounce. For a small nut, that amount provides a lot of satisfying protein to help fill you up. They make for the perfect on-the-go protein-rich snack.

Loaded with Healthy Fats

The same ounce of badams also packs 13 grams of monounsaturated and polyunsaturated fats. That’s primarily oleic acid and linoleic acid, which are fats that provide great health perks we’ll expand on shortly.

Vitamin and Mineral Boost

Badams offer an array of key micronutrients like vitamin E, magnesium, riboflavin, calcium and potassium. This nutritional profile contributes to many of badams’ touted health benefits.

So in just a single serving, badams deliver a trifecta of goodness with ample protein, beneficial fats and vitamins/minerals. Now let’s uncover exactly what those components can achieve for your overall health and wellbeing!

6 Research-Backed Badam Benefits

Here are 6 science-supported ways that making badams part of your everyday eating habits can elevate your health:

1. Lower LDL Cholesterol

Did you know badams can improve your cholesterol levels?

Several studies have shown links between eating badams regularly andlower “bad” LDL cholesterol levels. For heart health, decreasing LDL is crucial.

In one analysis of 27 clinical trials, participants eating approximately 2 ounces of badams a day for 3-8 weeks reduced LDL cholesterol by an average of 9.4 mg/dL. That can represent a significant reduction!

Researchers believe badams’ content of healthy monounsaturated fats, plant sterols as well as fiber all contribute to the nuts’ LDL-lowering abilities.

2. Support Heart Health

Speaking of your ticker, badams’ effect on cholesterol is likely just one way the nuts bolster cardiovascular wellness.

Research indicates badams have a role in reducing blood pressure. One study found that substituting badams for less healthy carb-heavy snacks improved participants’ diastolic blood pressure.

Badams’ supply of magnesium is also key. Magnesium relaxes blood vessels to support healthy circulation. The mineral has additionally been linked to faster recovery after heart attacks.

Antioxidants in badams help fend off artery damage as well. Badams’ vitamin E in particular protects LDL cholesterol from oxidation, which can trigger clogged arteries.

Furthermore, some promising animal research shows badam consumption could help preserve heart muscle function during stress.

So by supporting healthy cholesterol, blood pressure, circulation and arterial defense, badams offer multifaceted advantages for a happy heart!

3. Aid Weight Management

Maintaining an optimal weight is a crucial component of good health too. Here’s how badams can help:

First, badams are very filling. Their fiber, fat and protein all make them satiating so you feel satisfied eating just a small amount. This quality helps curb overeating that leads to weight gain.

Studies also found that snacking on badams instead of higher-carb snacks resulted in less weight gain. Plus, participants ended up eating fewer calories overall during the day even when badams weren’t consumed.

Researchers think badams’ monounsaturated fat composition promotes the feeling of fullness. And the nuts’ crunchiness causes people to eat slower – another factor improving satiety.

So if you’re aiming to achieve or stay at a healthy weight, badams make the perfect snack to help manage hunger.

4. Maintain Brain Function

Want to keep your mind sharp? Apparently, you should go nuts for badams!

Badams offer key nutrients shown to benefit brain performance. For instance, clinical research links higher intakes of vitamin E – which badams have lots of – with slower cognitive decline as we age.

Additionally, badam’s supply of riboflavin appears protective against migraine headaches. Riboflavin likewise assists with proper nerve cell function in the brain.

The brain also relies heavily on oxygen to work efficiently, making healthy circulation vital. As mentioned earlier, badams’ magnesium promotes open blood vessels to optimize oxygen flow.

Some early studies likewise hint that badam oil could combat Alzheimer’s disease progression. But much more research is still needed in this area.

Nonetheless, the evidence we do have confirms badams’ brain boosting abilities – so keep your mind bright by eating a daily dose!

5. Help Manage Blood Sugar

Here’s a way badams’ merits go beyond the brain and heart to also support endocrine health: badams may aid blood sugar control.

This is crucial since chronically high blood sugar can gradually cause severe complications. But badams show promise in preventing hazardous spikes.

Despite having modest carb content, some research found badams effectively lowered unhealthy surges in blood glucose and insulin levels. This is likely thanks to badams’ monounsaturated fats, fiber, protein and other nutrients working synergistically.

The findings were most notable in prediabetics and type 2 diabetics. But regulation could benefit anyone looking to sustain normal blood sugar variation.

Just 1-2 ounces of badams per day may suffice to experience this advantage!

6. Promote Digestive Wellness

Lastly, feeding your gut daily badams could also feed the healthy bacteria in your digestive tract!

Badams contain prebiotic fiber. Prebiotics act as nourishment for probiotics – the beneficial bacteria inhabiting your GI system. Optimizing these microbes boosts immunity and digestion.

Specifically, badams’ prebiotic fibers resist digestion until reaching the colon. There, your gut’s good bacteria break the fibers down and thrive off of them!

A healthy gut microbiome also helps normalize bowel patterns. Accordingly, some findings link badam consumption to relief from constipation.

So show your stomach some love by filling up on badams every day!

Tips for Incorporating Badams into Your Routine

Clearly, badams bring some awesome health advantages to the table! But exactly how can you integrate appropriate amounts into your daily regimen?

Here are my top suggestions for making badams part of your regular recipe and snacking habits:

1. Enjoy Unsweetened Badam Milk

Pour yourself a glass of badam milk in the morning! Choosing unsweetened ensures you get all the badam benefits without added sugar.

I like using it on cereals, oatmeal, smoothies or just for straight up sipping. It’s refreshing, creamy and nutritious.

2. Mix Them into Yogurt or Salads

Stir sliced badams into your daily yogurt or add some nutty crunch to lunchtime salads. It instantly amplifies nutrition and texture for extra satisfying meals.

3. Bake Homemade Granola Bars

Whip up a big batch of homemade badam granola bars on the weekend to grab all week long for a healthy sweet treat! They make snacking both yummy and supercharged.

4. Spread Badam Butter on Toast

I’m slightly obsessed with badam butter lately! Slather it onto whole grain toast in the AM instead of sugary jams. Badam butter offers way more nutrition to start your engines.

5. Employ as Meat Alternatives

Finely chopped or slivered badams can mimic meat’s texture nicely. For instance, I’ll use badams in lieu of chicken in stir fries and curries.

You can also pulse badams in a food processor into a plant-based “meaty” crumble for pasta dishes, tacos, etc. So resourceful and tasty!

6. Keep Ziplocked Bags Handy

Lastly, stay stocked on badams by pre-portioning baggies to grab for effortless anywhere snacking. Around 23 badams makes an ounce – so pack bags with about 2 daily servings.

Key Questions Answered

Are raw or roasted badams healthier?

Great inquiry! Raw badams do offer slightly more overall nutrients. However, some nutrients become more bioavailable through roasting them, like vitamin E and iron. Roasting also unlocks more antioxidants.

How many badams should you eat per day?

Most of badams’ researched health benefits were linked back to serving sizes of around 1-2 ounces or roughly a small handful. This equates to about 23-50 badam slivers.

Are badams safe for diabetics and prediabetics to eat daily?

Yes, badams are a smart choice in moderation for these groups! Despite having some carbs, badams actually help regulate blood sugar variation as discussed earlier.

Can you eat too many badams daily?

It is possible to go overboard on even healthy foods. Though uncommon, excessively high badam intake could potentially cause digestive irritation, nutrient imbalances or unwanted weight changes long-term.

Are badams acidic? Should you avoid eating them with other acidic foods?

Badams are not significantly acidic, rating around a pH of 6. However, their higher protein and fat content means they digest slower. Thus, pairing badams with other slow-to-digest foods can burden digestion.

The Takeaway

As you can see now, badam benefits check off all the boxes when it comes to health dividends! From the blood pressure and cholesterol benefits supporting heart health to badams’ brain boosting nutrition, their pros are extensive.

Equally impressive is how effortlessly badams slot into meals, snacks and recipes. So there’s no excuse not to reap their perks!

Aim for about 1-2 ounces of badams per day to tap into their rewards. Mix up your badam intake between nut-based milks, yogurts, salads, DIY granola bars and beyond to keep things intriguing.

Trust me when I say your body and tastebuds with thank you! Now that I regularly get my fill of badams’ nutritional prowess, I truly feel and function at my best.

So do your wellbeing a solid and consider incorporating yummy badams as a forever favorite. I sincerely believe making badams part of your daily lifestyle can make a world of positive difference!