Black turtle beans, more commonly known as black beans, are shiny, black members of the common bean family, Phaseolus vulgaris. It is most commonly found in and has been popularized by Latin American cuisine, and it is known by many different names in various cultures throughout South and Central America. There are six main types of black turtle beans, with relatively similar appearances and nutritional values.
Although they have been cultivated and cooked with for thousands of years in South America, black beans did not cross the Atlantic until the 1500’s in the boats of European explorers.
The general form of black beans can be changed without losing the nutritional benefits, although some may be lost when they are made into soups or when ground up and exposed to high temperatures. Its’ widespread growth and low cost is what initially made black beans a cultural staple, but as more information is learned about the benefits of adding black beans into healthy diets, it is being pursued for a number of other reasons.
One popular preparation technique is to soak black beans in water before cooking or eating them. By allowing the beans to soak in water, studies have shown that certain phytates and tannins are removed, which lowers the nutrient availability, and the beans also retain beneficial “resistant starch” while losing some of the total carbohydrate content. In some parts of the world, beans are given an independent box in the Food Pyramid, because they are such a beneficial and vital part of those cultural diets.
Maintaining healthy bones
Black beans are high in protein and fiber.
The iron, phosphorous, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.
Calcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints.
Roughly 99 percent of the body's calcium supply, 60 percent of its magnesium, and 80 percent of its phosphorus stores are contained in bone; this means it is extremely important to get sufficient amounts of these nutrients from the diet.
Lowering blood pressure
Maintaining a low sodium intake is essential for keeping blood pressure at a normal level. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.
Be sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content.
Managing diabetes
Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels; additionally, type 2 diabetics may have improved blood sugar, lipids, and insulin levels. One cup (172 grams) of cooked black beans contributes 15 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams per day for men.
Nervous System: Black beans can also benefit the functions of the nervous system by helping to provide the necessary amino acids and molybdenum. Black beans have many vitamins and minerals, but there is a noticeably higher amount of vitamin B9, or folate. Folate, also known as folic acid, plays a key part in the regulation of specific amino acids that the nervous system requires. Without dietary folate, studies have shown an increase in homocysteine levels, which can be a dangerous precursor to neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease. Regularly adding black beans to your diet can insure safe folate levels in your system, helping to prevent some of these conditions.
Warding off heart disease
The black bean's fiber, potassium, folate, vitamin B6, and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.
The quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol.
Research also indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.
Preventing cancer
Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and decreases tumor growth rates.
Saponins prevent cancer cells from multiplying and spreading throughout the body.
Fiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer.
Black beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.
Healthy digestion
Because of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract. They also provide fuel for the healthy bacteria in the colon.
Weight loss
Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a "bulking agent" in the digestive system. High fiber foods increase satiety (a sense of fullness) and reduce appetite, making an individual feel fuller for longer, thereby lowering overall calorie intake.
Many studies have suggested that increasing consumption of plant foods like black beans decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
Sulfites and Sexual Dysfunction
Studies have shown that black beans are extremely high in molybdenum, a rare mineral not found frequently in foods. Molybdenum is important for a number of reasons, primarily because it can break down and detoxify sulfites. Sulfites are acidic compounds found in wines, dried fruits, and some vegetables, and many people are very sensitive to their effects, which include headaches and disorientation. The molybdenum found in black beans counteracts these effects, neutralizing the negative effects so people can enjoy those foods again. Molybdenum also helps in cell energy production and development of nervous system.
Also, molybdenum has been shown to reduce impotence and erectile dysfunction in older men when regularly consumed in the diet. This rare vitamin has regularly been linked to increased energy and interest in sexual activity in older men.
Nervous System
Black beans can also benefit the functions of the nervous system by helping to provide the necessary amino acids and molybdenum. Black beans have many vitamins and minerals, but there is a noticeably higher amount of vitamin B9, or folate. Folate, also known as folic acid, plays a key part in the regulation of specific amino acids that the nervous system requires. Without dietary folate, studies have shown an increase in homocysteine levels, which can be a dangerous precursor to neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease. Regularly adding black beans to your diet can insure safe folate levels in your system, helping to prevent some of these conditions.
Black beans Nutritional Facts
According to the National Nutrient Database one-half cup (86g) of cooked black beans contains approximately:
Energy:114 kilocalories
Protein: 7.62 grams
Fat: 0.46 grams
Carbohydrate: 20.39 grams
Fiber: 7.5 grams
Sugars: 0.28 grams
Calcium: 23 milligrams
Iron: 1.81 milligrams
Magnesium: 60 milligrams
Phosphorus: 120 milligrams
Potassium: 305 milligrams
Sodium: 1 milligram
Zinc: 0.96 milligrams
Thiamin: 0.21 milligrams
Niacin: 0.434 milligrams
Folate: 128 micrograms
Vitamin K: 2.8 micrograms
Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.
As with many beans and legumes, black beans contain starch - a form of complex carbohydrate. Starch acts as a "slow burn" energy store that is slowly digested by the body, preventing a spike in blood sugar levels.
Common Name: Maqui Berry
Botanical Name: Aristotelia chilensis
Maqui berry is a darkish purple berry native to the Valdivian temperate rainforests of Chile and adjacent regions of southern Argentina. The local Mapuche Indians of southern Chile have consumed the berries for hundreds of years and also to this time remain the biggest industrial harvesters of maqui on earth. Although research around the maqui berry have been minimal up to now, maqui berry displays guarantee like a possible super fruit.
Maqui Berries are cultivated just within the Patagonia Region of Chile. This particular distinctive deep-purple berry is outrageous harvested just once per year. As with many other fruits, berries located in the Equatorial or even Arctic regions of the entire world tend to be more powerful and also consist of greater anti-oxidant levels as compared to fruits cultivated in docile climatic locations.
The maqui berry develops through the maqui tree, referred to as Aristotelia chilensis. The tree is part of the Elaeocarpaceae family. It develops mainly in South America, particularly in Chile and Argentina. Fruit from this tree isn’t essentially distinctive. It’s about the dimensions of a pea, or even smaller sized and features about 4 to 8 seeds. The berries are said to generally be delicious.
Cholesterol
Although anthocyanins may offer a range of health benefits, there is currently a lack of research on the specific health effects of maqui.
One of the few available studies includes a 2002 report in the Journal of Agricultural and Food Chemistry. In tests on human cells, scientists found that maqui berry juice significantly reduced low-density lipoprotein (LDL) oxidation and also reduced intracellular oxidative stress.
Antiviral Properties
According to research, maqui berry loaded with many antiviral properties, treats several viral conditions, such as herpes simplex, genital herpes and HSV 2.
Beneficial In Weight Loss
Maqui berry is rich in nutrients and low in calories, which make it very effective for losing weight. Its ability to balance sugar level in the blood helps in restricting the production of fat cells.
Helps Digestion
As mentioned before, maqui berries are a great way to boost metabolism of the body. These berries make digestion easier. It also eases several digestive problems. Healthy digestion equals healthy body!
Treats Kidney Related Problems
The antioxidants present in the fruit also avert several kidney related ailments. By keeping the kidneys healthy, maqui berries ensure that toxins are flushed out of the body, which ensures a disease-free body.
Protects Skin
A preliminary report published in Minerva Cardioangiologica in 2015 suggests that a maqui extract applied topically may provide some protection against UV exposure and may counteract skin aging when applied prior to UV exposure as well as after exposure.
Reduces Pain
In a study in the Journal of Pharmacy and Pharmacology, tests on mice revealed that certain chemicals found in maqui may have helped lessen pain (as well as offered antioxidant benefits and reduced inflammation).
Rich Source Of Antioxidants
Many scientists believe that maqui berries possess the highest quantity of antioxidants found in nature. It is highly concentrated with anthocyanin, a compound known for its strong antioxidant value.
Figs are the fruit of the ficus tree, which is part of the mulberry family (Moraceae). Figs have a unique, sweet taste, soft and chewy texture and are littered with slightly crunchy, edible seeds. Fresh figs are delicate and perishable, so are often dried to preserve. This produces a sweet and nutritious dried fruit that can be enjoyed all year round. There are multiple different varieties of fig, all of which vary widely in colour and texture. Their unique feature is a little bud-like opening called an ostiole at the top that helps the fruit develop. Their natural sweetness meant that, before the days of refined sugars, they were often used as a sweetener.
One of the world’s oldest trees, the fig tree can be traced back to the earliest historical documents and features prominently in the Bible. Figs are native to the Middle East and Mediterranean and were held in such high regard by the Greeks that laws were once created to prevent their export.
Lower in Calories
Figs have 15 percent less calories than dates, which means you can eat double the amount that you can of dates and still satisfy your sweet tooth, or eat half the amount you would of dates to take in less sugar. Though it might not seem like a large amount, 15 percent by weight makes a big difference each time you eat. One piece of dried fig gives you just 47 calories. And, you obtain only 0.2 grams of total fat per dried fig. So, dried figs are an ideal snack for people who want to lose weight.
High in Fiber
A 1/2-cup serving of dried figs contains 7.3 g of fiber. Including more fiber in your diet can help lower your risk of chronic illness such as heart disease and diabetes. Dried figs contain both soluble and insoluble fiber. Soluble fiber slows digestion for appetite and blood sugar control and also helps lower blood cholesterol levels. Insoluble fiber adds bulk to stool, improving bowel function. According to the Institute of Medicine, healthy adult women need 25 grams of fiber a day, and adult men need 38 grams.
Good Source of Minerals
Figs also offer more minerals, especially iron, magnesium and calcium, in which they’re plentiful by double the amount of dates. The only exception is potassium, which figs are still high in, but not as high as dates. Figs are also higher in zinc than dates, but not by double like the other minerals. Calcium is an important nutrient for strong bones and a healthy nervous system, as is magnesium and iron. Zinc contributes to a healthy immune system and can also help keep your skin clear by combating inflammation.
Rich in antioxidants
Dried figs are rich in antioxidants. A study by Vinson JA and colleagues suggested that processed, dried figs are superior to natural figs when it comes to antioxidants. The study also mentions that dried figs have superior quality of antioxidants, called phenols, compared to other fruits that attribute their antioxidant property to vitamin C and E.
Prevents hypertension
When you eat more salt, the level of sodium increases. This disturbs the sodium-potassium balance and in turn results in hypertension. Anjeer is an ideal fruit for to restore this balance. One dried fig gives you 129mg of potassium and just 2mg of sodium. This helps prevent hypertension.
Less Sugar
For all of you out there who watch your sugar intake (good for you!), you’ll be glad to know that dried figs contain almost 7-10 grams less than dates per weight. Two to three dates is around 23 grams of sugar(depending on the size and variety), while the same amount of figs is only 13 grams of sugar. Since figs are higher in fiber and lower in sugar, they’re better if you have sensitive blood sugar levels.
Americans consume enough peanut butter each year to coat the floor of the Grand Canyon, according to Kansas State University. Peanut butter, invented in 1890 as a meat protein substitute, is made from ground-up peanuts. Peanuts are not nuts at all, but legumes. Peanut butter offers a nutrient-rich addition to your snacks, meals and desserts.
Health Benefits of Peanut Butter:
Aids in weight loss and muscle build
If you’re looking to aid your workout routine with a food that can both boost testosterone levels and help you lose weight, eating peanut butter daily can keep your energy levels high and assist you in completing difficult workouts. Men’s Health talks about the testosterone boosting powers of this health food — if you’re looking for more natural ways to increase your muscle building capabilities, then eating foods with nutrients that assist in testosterone production is the key.
Peanuts and peanut butter offer healthy levels of zinc, which is a nutrient known to play with hormone levels and increase testosterone levels in just four weeks if eaten regularly. In addition to zinc, a study found on Muscle for Life shows that men who eat plenty of monounsaturated fats, like the fats found in peanut butter, have higher testosterone levels than those who avoid them. By increasing your healthy fat and zinc intake, you may notice a difference in how quickly you’re able to build muscle and keep fat levels at bay because of this testosterone boost — and your libido may increase as well.
Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive, but peanut butter certainly proves that certain fats can help you ward off excess weight. Men’s Health discusses how people who eat a diet rich in foods like avocado, olive oils, and peanut butter are more likely to not only lose weight, but also keep the weight off for longer than those who follow a low-fat diet.
Peanut butter is a treat that doesn’t leave you wanting something else — it’s satisfying and filling because of its high protein content, leaving you full for hours and giving you the energy you need to perform daily tasks. Typically, those who are eating peanut butter aren’t reaching for sugary snacks once they’re finished, as they are satiated with what they’ve already had.
Packed with nutrition
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.
Contains Healthy Fats
Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat.
One serving has 8 grams of monounsaturated fats and 4 grams of polyunsaturated fats. These "good" fats help lower cholesterol, reduce heart disease, and lower blood pressure. They're also anti-inflammatory, which may help with recovery and reduce your risk for metabolic syndrome.
PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).
Rich in antioxidants
While peanut butter is full of various vitamins and minerals, you may not also realize that peanuts have high levels of antioxidants — levels that can even rival some antioxidant-rich fruits that are often advertised for their benefits. The World’s Healthiest Foods talks about the antioxidants found in peanuts by first discussing resveratrol, an antioxidant that is originally found in red grapes and red wine, and is also found in peanuts, that can help prevent damage to blood vessels and prevent blood clots. It’s also thought that resveratrol can contribute to a reduction in the risk for cardiovascular disease, which may be why the French, who are frequent drinkers of red wine, have a lower risk of heart disease than Americans.
Peanut butter has higher antioxidant levels than apples, carrots, or beets, and is more on par with the levels found in blackberries and strawberries. A group of University of Florida scientists conducted research on the antioxidant levels of peanuts, and they found that they hold high concentrations of polyphenols. The term “polyphenol” refers to the thousands of plant-based molecules that have antioxidant properties that assist in proper enzyme function and the elimination of harmful free radicals that can damage cells. The University of Florida scientists, who published their findings in the journal Food Chemistry, found that consuming roasted peanuts or peanut butter can boost their antioxidant levels by up to 22%.
Great for memory and brain health
In addition to being great for the heart and body, peanut butter can boost your brain health and help to ward off diseases such as Alzheimer’s. The Peanut Institute reminds us that peanuts are high in both niacin and vitamin E, which are both nutrients shown to protect against Alzheimer’s and age-related cognitive decline.
In a study of nearly 4,000 people 65 years of age and older, researchers found that those who ate more niacin were the ones more likely to retain their cognitive abilities better than those who did not. Also, in a study that followed 815 people over the age of 65 around for four years to see if vitamin E offered protection against Alzheimer’s, the results were as follows — taking vitamin E supplements did not have any effect one way or the other, but consuming vitamin E through foods like peanut butter did offer higher levels of protection. And, those who consumed the most vitamin E and niacin out of the group had a 70% lowered risk of developing Alzheimer’s than those who did not consume as much.
Eating just one ounce of peanuts offers 3 mg of vitamin E, which is 20% of your recommended intake a day. And, the resveratrol found in peanut butter can also be an effective agent against Alzheimer’s disease and nerve degeneration disease in general. So, if you’re hoping to keep your brain healthy into your senior years, all evidence is pointing you toward that jar of guilt-free peanut butter on your shelf. Just make sure it’s the natural type with minimum or no added sugars and less sodium than the processed brands, and you’re good to go.
Protein
A 2-tablespoon serving of peanut butter contains 7 grams of protein. Your body uses the amino acids found in protein to build and repair muscle tissue. In addition to building metabolism-boosting muscles, protein-rich foods like peanut butter keep you feeling fuller for longer. The protein in peanuts, like other plant proteins, contains an incomplete set of amino acids, so you should have a glass of milk with your peanut butter sandwich to complete the set, recommends sports nutritionist Nancy Clark.
The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree.They are closely related to cherries, plums and peaches.
Almonds are native to the Middle East, but the United States is now the world’s largest producer.
Although packaged almonds are available year round, they are the freshest in mid-summer, which is when they are at the height of their season.
The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.
Almonds have been prized since ancient times as one of humankind’s most beloved nuts. They were popular in the diets of ancient Egyptians and Indian populations. Ancient Indian Ayurvedic practitioners even believed that almonds were capable of increasing brain capacity, intellectual ability and longevity.
Today, almonds nutrition benefits are praised around the world, and they are used in numerous different ways: eaten raw as a healthy snack; as the base ingredient in almond butter, almond milk or almond flour; and even in many body lotions and fragrances.
Cholesterol reduction is the most celebrated health benefit of almonds, but there are many other vital health benefits of almonds nutrition. Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain filling fiber, unique and protective phytosterol antioxidants as well as plant protein.
And don’t fear the fat in almonds — almonds are actually beneficial when it comes to losing weight, despite their higher calorie content. One study even found that almonds consumed as snacks reduce hunger and desire to eat later in the day, and when dieters eat almonds daily they reduce their overall calorie intake.
¼ cup of almonds nutrition provides about:
- 207 calories
- 5 grams of protein
- 5 grams fiber
- 7 grams of carbohydrates
- 5 grams of sugar
- 16 milligrams vitamin E (61 percent DV)
- 0.4 milligrams riboflavin (44 percent DV)
- 0.8 milligrams manganese (44 percent DV)
- 97 milligrams magnesium (36 percent DV)
- 172 milligrams phosphorus (29 percent DV)
- 96 milligrams calcium (9.5 percent DV)
- 33 milligrams iron (4 percent DV)
They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
It is also important to note that 10-15% of an almond’s calories are not absorbed by the body, because the fat is too difficult to access and break down.
Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. This means that the amount of iron, zinc and calcium you get from the almonds will be reduced somewhat.
Helps Prevent Heart Disease and Heart Attacks
Two of the star chemical compounds of almonds nutrition are healthy monounsaturated fatty acids (abbreviated as MUFAs, the same kind of beneficial fat found in olive oil) and antioxidants that support heart health and prevent factors of cardiovascular disease. Almonds specifically supply antioxidant flavonoids, plant-based compounds present in the skin of almonds that work with vitamin E to improve artery health and reduce inflammation.
Almonds nutrition also holds key nutrients to heart health, including arginine, magnesium, copper, manganese, calcium and potassium. Studies show almonds have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes.
Almonds help prevent damage from forming within artery walls and protect against dangerous plaque buildup. Almonds nutrition benefits also make them a great food to support healthy cholesterol and blood pressure levels, in addition to fighting weight gain and obesity — three of the biggest risk factors associated with heart attacks and stroke.
Support Healthy Brain Function
Almonds are often considered one of the best brain foods. Almonds nutrition is somewhat unique in that almonds contain riboflavin and L-carnitine, two key nutrients capable of positively affecting neurological activity and preventing cognitive decline. This is one reason why adults, especially the elderly, are encouraged to eat nuts several times per week — since they are associated with a reduction in the risk for inflammation that can cause brain disorders including dementia and Alzheimer’s disease.
Maintain Skin Health
Almonds are a great source of vitamin E and other antioxidants that nourish the skin and reduce signs of aging. Research finds that almonds nutrition contains high concentrations of catechin, epicatechin and flavonol antioxidants, including quercetin, kaempferol and isorhamnetin — compounds that fight skin cancer and damage by reversing oxidative stress from a poor diet, pollution and UV light exposure. The healthy fats in Almond's, plus their ability to improve circulation, also help keep skin hydrated and better able to heal wounds.
Helps Control Blood Sugar Levels and Prevent Diabetes
Almonds’ rich supply of MUFAs helps slow the rate at which glucose (sugar) is released into the bloodstream. In addition to managing blood sugar and preventing insulin resistance (which can occur over time when the body becomes less reactive to insulin, the sugar-controlling hormone), almonds nutrition benefits include the ability to lower other common diabetes risks: unhealthy body weight, inflammation and high levels of oxidative stress.
Helps With Weight Loss and Prevent Overeating
Healthy fats and dietary fiber aid in weight loss because they help you feel full, which curbs overeating and unhealthy snacking. Although nuts are high in fat and calories, they prolong the feeling of satisfaction after you eat and keep your blood sugar more stable than low-fat meals do. Thus, you’re less likely to experience a roller-coaster of energy dips and food cravings.
Studies, such as the Nurses’ Health Study, even show that almonds support a healthy metabolism. Also, people who frequently eat almonds and other nuts retain healthier body weights and lower rates of obesity over time compared to those who avoid nuts. Other studies show that when dieters eat almonds daily, they are less likely to overconsume carbohydrates and more likely to reach and maintain a healthier body weight.
For example, one 2003 article published in the International Journal of Obesity found that when women consumed almonds over a six-month period, compared to other women who didn’t eat almonds, they experienced greater reductions in weight/BMI, waist circumference, fat mass and systolic blood pressure.
Almonds Can Assist With Blood Sugar Control
Almond Nuts are low in carbs, but high in healthy fats, protein and fiber.
This makes them a perfect choice for diabetics.
However, another thing that sets almonds apart, is their remarkably high amount of magnesium.
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.
The current recommended intake for magnesium is 310-420 mg. Two ounces of almonds provide almost half of that, with 150 mg of this important mineral .
It turns out that 25-38% of type 2 diabetics are deficient in magnesium, and correcting the deficiency significantly lowers blood sugar levels and improves the function of insulin.
Interestingly, people without diabetes also see major reductions in insulin resistance when supplementing with magnesium.
This indicates that high magnesium foods (like almonds) may be beneficial for prevention of metabolic syndrome and type 2 diabetes, both of which are massive health problems today.
Almonds Prevent Harmful Oxidation of LDL Cholesterol
Almonds do more than just lower LDL levels in the blood.
They also protect the LDL from oxidation, which is a crucial step in the heart disease process.
The skin of almonds is rich in polyphenol antioxidants, which have been shown to prevent oxidation of cholesterol in test tubes and animal studies.
The effect may be even stronger when combined with other antioxidants, like vitamin E.
In one human study, snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14%.
This should lead to a reduced risk of heart disease over time.
The bottom line is that LDL cholesterol can become oxidized, which is a crucial step in the heart disease process. Snacking on almonds has been shown to significantly reduce oxidized LDL.
Help Prevent Gallstones
Twenty years of dietary data collected on over 80,000 women from the Nurses' Health Study shows that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since 1 ounce is only 28.6 nuts or about 2 tablespoons of nut butter, preventing gallbladder disease may be as easy as having a handful of almonds as an afternoon pick me up, tossing some almonds on your oatmeal or salad or packing one almond butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week.
Alkalize the body
Almonds are the only nut and one of the few proteins that are alkaline forming. When your body is not alkaline enough, you risk osteoporosis, poor immune function, low energy and weight gain.
Did you know?
- Almonds, belongling to the genus Prunus, are actually related to cherries, plums and peaches, which are also in the genus Prunus.
- 2.51 million tons of almonds were produced in 2010 according to Food and Agriculture Organization.
- United States is the largest producer of almonds. Unfortunately, the U.S. demands that almonds are pasteurized or irradiated. Read more at: The Killing of California Almonds
- From ancient Egypt to modern times, almonds have always been a popular ingredient in lotions and potions.
Although they have been cultivated and cooked with for thousands of years in South America, black beans did not cross the Atlantic until the 1500’s in the boats of European explorers.
Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels; additionally, type 2 diabetics may have improved blood sugar, lipids, and insulin levels. One cup (172 grams) of cooked black beans contributes 15 grams of fiber.
