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Why should ageing women include almonds in their daily diet?

01/5​Why must women around 40 include almonds in their diet?

Our body goes through a lot during the process of ageing and that’s when diet becomes crucial. So, if you too are around 40, then it’s time to include protein-rich almonds to your diet.

As per a recent study, postmenopausal women who reported that they ate more plant protein compared to other women had lower risks of cardiovascular disease, premature death and dementia-related death.

02/5​Why do aging women need a nutritious diet?

A balanced diet is the foundation of good health. And in any well-balanced nutrition plan, protein forms a key part. The appropriate amount of protein consumption for anyone depends on their daily activity levels, age, muscle mass, body weight, and general health.

After turning 40, many women suffer from bone loss as they age and protein contributes to adequate bone strength and density. There is also a significant loss in muscle, about a half a pound each year, after reaching the age of 40.

This can be due to varying nutritional needs and metabolism which becomes slower over time. Some of these changes women experience are due to decreased hormones, reduced activity level, and medical conditions. Hence, for an ageing woman the importance of protein in their diets cannot be overstated.

03/5​The study

According to a new study by the Journal of the American Heart Association, women benefit more from consuming plant-based proteins such as almonds, tofu and chickpeas as compared to red-meat and other animal-based products.

In this study, researchers analyzed data from more than 100,000 women in the US between the age group of 50-79, who possessed vastly different consumption habits, and their protein intake included animal based-protein and plant-based protein alike. During the study period, over 25,000 deaths occurred and researchers categorized the causes of these deaths to associate with dietary habits of the said women.

04/5​The need of making healthy choices

The results of the study indicated that by substituting total red meat, eggs or dairy products with nuts, a 12% to 47% lower risk of death from all causes was noted, depending on the type of protein replaced with nuts.

A detailed look at the results suggested that compared to postmenopausal women who had the least amount of plant protein intake, those with the highest amount of plant protein intake had a 9% lower risk of death from all causes, a 12% lower risk of death from cardiovascular disease and a 21% lower risk of dementia-related death.

05/5​Why is adding almonds to your diet essential?

The right plant-based foods can be excellent sources of protein and other nutrients, often with fewer calories than animal products. As you can see from the inferences researches have drawn, plant-based proteins are extremely vital to maintain a good health especially for women over 40, and should be incorporated in our diets in decent amounts. And here is why that protein should come from a rich-intake of almonds-

⦁Almonds are known to provide benefits across skin health as they contain healthy fats and vitamin E (alpha-tocopherol) which have been shown to impart anti-ageing properties.

⦁Almonds are a source of zinc, copper, folate, and iron, each of which are nutrients that are known to contribute to a stronger immune system. Almonds are also high in Vitamin E, which acts as an antioxidant to support pulmonary immune function.

⦁A study published in the Journal of the American Heart Association found that a daily snack of 42 grams of almonds, consumed as part of an overall healthy diet, improved a number of heart disease risk factors. In addition to significantly improving HDL cholesterol, snacking on almonds also reduced central adiposity (belly fat) and waist circumference, all well-established heart disease risk factors.

⦁Several research show that almonds, which are a source of protein and high in dietary fiber, can help in maintaining healthy blood sugar levels, may improve blood sugar control in people with type 2 diabetes and help lower the blood sugar impact of carbohydrate foods, which affects fasting insulin levels.

⦁Almonds also help in weight management as they have satiating properties and keep one full for a long period of time. They are also a great source of protein and have high fibre content

Almonds are an easy-to-carry snack as is, but they can also be infused into your daily meals. You can garnish it on top of your overnight oats, crush them into your smoothies, or even just top it off on your dessert. A rich-source of protein, which is so easy to consume and provides multiple benefits to the consumer should not be ignored and must be incorporated in your diets right away!

The above article was first published in Times of India,

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