Almonds, satiate without making you fat and strengthen the anti-UVB defenses

To fully experience summer, some studies confirm that, instead of starting some weird DIY diet and skipping the mid-morning snack, eating a snack of nuts, such as almonds, can curb hunger and recharge us. of energy without increasing weight, while providing useful nutrients for the skin and hair, exposed to the sun’s rays. “Summer is the period in which we are most subject to the desire for rapid ‘remise en forme’, with diets that are often unbalanced, illusory or even unhealthy. We must avoid falling into this error and try to eat adequately, even if we feel that time is running out. In fact, summer is also a time when we are very active, and we must know how to choose healthy and nutrient-rich foods “, says dietician Ambra Morelli. “We can get the nutrients we need simply by following a balanced diet, made up of simple and easily digestible dishes – he recommends – to which we can add nuts such as almonds, rich in vitamin E, an important antioxidant, and source of vitamins of the group B, zinc and magnesium. Almonds are a concentrate of nutrients very important for a healthy diet, to stay energetic, and also have a role in maintaining skin and hair, more exposed to direct sunlight in the summer, with an approach therefore of holistic well-being. “A study published in the ‘European Journal of Clinical Nutrition’ indicates that the caloric intake and body weight of participants who ate 43 grams / day of almonds, as a snack or as part of a meal, for 4 weeks, they remained similar to those who did not eat almonds. Skipping snacks, in fact, can deplete the body of energy and give a feeling of tiredness and exhaustion in the middle of the day. Instead of deprivation, smart, nutrient-rich foods help you stay on track for longer. As another study published in the same journal shows, a mid-morning snack with a handful of almonds (42 g), compared to no snack, helps control appetite, resulting in a reduction in calorie intake at lunch and dinner. make the summer snack based on dried fruit also ideal from the point of view of health, there are also the results of recent research that show how a handful of almonds can be the ideal complement to creams for skin care and sun protection , providing an anti-UVB ‘barrier’ from the inside. While avoiding prolonged sun exposure and using sunscreen remain the first line of defense to protect against photodamage, a promising study published in the Almond Board of California-funded ‘Journal of Cosmetic Dermatology’ provides the first clinical evidence that consuming almonds can help support the skin’s resistance to UVB rays, the main source of skin damage caused by sun exposure. In addition, vitamin E, which almonds are rich in, can help protect cells from oxidative stress caused by pollution, UV rays, cigarette smoke and other environmental factors. summer is their composition of nutrients: in a handful (about 30 g) there are 6 grams of vegetable protein, 4 grams of fiber, and over 9 grams of monounsaturated fat. They are nutrients that help to have sustained release energy without weighing you down. Last, but not least, almonds do not melt and do not become sticky, even on hot days, regardless of the activity you perform and even if you spend the whole day outdoors. In short, a natural, healthy, crunchy, tasty food – according to studies and experts – perfect to carry around wherever and whenever you need an energy recharge, to enjoy every moment of this summer.