In today’s fast-paced world, fitness is often at the top of our minds, but many overlook an equally important aspect of their diet. Nutrient-packed Australian almonds are the perfect ingredient to add to a fitness-focused diet. We spoke to expert Tim Jackson, CEO of the Almond Board of Australia, for his insights on how this delicious nut can aid recovery and promote overall health.
Health benefits of Australian almonds
The nutritional value of Australian almonds
Australian almonds are an excellent source of vitamins and minerals including Vitamin E, magnesium and antioxidants. Eating just a handful each day can significantly increase your nutrient intake. Vitamin E plays a key role in protecting cells from oxidative stress, while magnesium aids in muscle function and energy production – both essential for anyone who is regularly physically active.
Promotes recovery after exercise
“One of the standout benefits of Australian almonds is that they help muscles recover after exercise. Instead of reaching for a sugary treat like candy or chocolate, a healthy handful of almonds can provide the essential nutrients your body needs,” Jackson said.
Almonds are rich in healthy fats, protein, and fiber, which can help sustain energy levels and improve recovery time. Consuming almonds after exercise can not only help repair muscles, but also help you achieve your overall fitness goals. A 2024 study found that consuming 2.0 ounces of almonds per day can slightly reduce soreness, help maintain muscle strength, and decrease creatine kinase (CK) response to eccentric exercise.
Also read: Almond Milk Has Many Health Benefits: Here’s How to Make It at Home
Heart Health
According to a 2022 study, elevated levels of low-density lipoprotein (LDL), commonly referred to as “bad” cholesterol, is a well-known risk factor for heart disease. Almonds are rich in monounsaturated fats, which are known to lower LDL levels and raise HDL levels, helping to lower the risk of heart disease. The fiber in almonds also contributes to heart health by aiding in cholesterol management and promoting healthy digestion.
Weight Management
Adding almonds to your diet can also help with weight management. Although almonds are high in calories, they promote satiety, which can help reduce appetite and help you eat fewer calories overall. The protein and fiber in almonds slow digestion, helping you feel fuller for longer. So adding a few almonds to your snacks can help curb your appetite and keep you from overeating.
A four-week study in 137 participants showed that consuming 1.5 ounces (43 grams) of almonds per day significantly reduced hunger and food cravings.
Also read: Right time to eat almonds: Expert explains why you should eat soaked almonds before bed
Australian almond qualities
“When discussing the quality of Australian almonds compared to other regions, it is important to highlight the unique advantages that Australian almonds offer. Australia’s almond industry has grown significantly and has established itself as a reliable alternative supplier to California, the world’s largest producer,” Mr Jackson said.
“Australian almonds are grown to the same standards and varieties as Californian almonds, ensuring the same quality, but with a major advantage being their seasonal availability. As Australia is in the Southern Hemisphere, fresh almonds are harvested between March and April, making them a seasonal product that complements the Californian supply,” he added.
This seasonal advantage means freshness and variety are readily available to those seeking high-quality almonds.
The next time you’re looking for a nutritious post-workout snack or meal, try a handful of Australian almonds – a delicious, healthy and environmentally friendly food that will nourish your body and help you reach your fitness goals.
(Disclaimer: This article contains information provided by experts and is intended for informational purposes only. Hence, it is recommended to consult a specialist if you are suffering from any health problems to avoid complications.)
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