As the struggle to maintain a healthy diet plan within the realms of hectic work-life balance continues, there is a small change in your diet that could make a significant difference in that schedule.

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Yes, your grandmother and mother have been telling you for ages to add almonds in your routine! These nuts are rich in vitamin E antioxidants, dietary fibre, riboflavin, phosphorus, magnesium, copper, protein, manganese and calcium. They also contain folate, iron, niacin, thiamine, zinc and potassium 6.

Munch on them for a scrumptious snack outing, or simply make them part of your daily meals. With each kernel we discover what makes almond the universal practical nut for you. Here are 5 insights about almonds, that you might have have missed: 

Almonds are good for the heart

According to nutrition research, a heart healthy diet consisting of nutritious foods such as 1.5 servings (43 grams) of almonds everyday may lower total and LDL cholesterol and reduce levels of heart damaging inflammation .

Almonds help cope diabetes

India has been declared as the Diabetic capital of the world, with over 70 million documented cases. Almonds are a source of protein and are 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 .If you have type 2 diabetes, eating almonds as part of a healthy diet may help improve glycemic and cardiovascular measures and lead to better health, according to the findings from a new study published in the journal Metabolic Syndrome and Related Disorders .

Almonds increase energy levels

Almonds are a natural source of many essential nutrients, including protein and healthy fats, making them a nutrient-rich snack that can help keep you going throughout the day. 

Almonds help cope longevity

A study published in the New England Journal of Medicine shows that people who ate nuts such as almonds, at least seven times per week had a 20 percent lower all-cause mortality rate (death from any cause) compared to those who did not eat nuts .

Almonds help in tackling weight problems

A study published in the European Journal of Clinical Nutrition found that consuming 43 grams of dry-roasted, lightly salted almonds every day reduced hunger and improved dietary vitamin E and monounsaturated (“good”) fat intake without increasing body weight .A new way of measuring calories found that we get about 20% fewer calories from whole almonds than originally thought .