You know those moments when you run out of options for healthy snacks? Or when you’re itching to chew on something sweet or salty during the idle hours at work? Or perhaps when you need to pull an all-nighter to finish schoolwork and a snack is the only way you can survive?

We’ve all had those moments—moments of weakness in which the bag of chips or bar of chocolate seem like they’re calling our name. These moments are inevitable, but only without a plan of action set in place. A healthier option? Almonds.

Almonds provide the most nutrients per calorie and per ounce, making it worthy to be considered a superfood. One serving of almonds (one ounce) approximately gives you 14 percent of the unsaturated fat and fiber you need daily. Good fats are responsible for lowering bad cholesterol while fiber keeps the digestive tract healthy.

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Almonds also contain high-quality protein essential for muscle building and recovery. Protein and fiber are both responsible for keeping you full longer, which effectively aids in weight loss. If you get enough of them in your meals, you wouldn’t have to worry about random cravings or untimely hunger.

They are also a great source of vitamin E—an antioxidant that people take as a supplement to protect their bodies from toxins. The packed nutrients in almonds have also proven to reduce risks of heart diseases and diabetes.

While these health benefits alone already give you a good bang for your buck, it is important to note that moderation is still important in order to get the most out of these tiny treats. Nutritionists recommend about one to 1.5 ounces of almonds per day to keep the intake of fats balanced and to absorb its benefits while still limiting calories.

It’s also recommended to eat raw almonds and avoid the added sodium and sugar in most roasted, sweetened, or salted varieties. Another way to include almonds in your diet is by combining almonds with oats, Greek yogurt, or even with some healthy baked goods. You can even make your own almond butter to substitute your regular store-bought peanut butter.

Almonds are just one of the many superfoods that should be part of a well-balanced diet. But it’s is just as important to keep in mind that no matter how healthy superfoods are, consuming too much can still rack up excess calories and lead to weight gain.

This story originally appeared on Multisport.ph.

Header photo courtesy of Ignacio F. on Unsplash

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