Health Benefits of Almonds

Almonds are one of the most popular tree nuts in the world. They are high in fat and antioxidants that are good for an individual’s health. People eat almonds in many different ways, including enjoying ice cream with almond toppings and drinking almond milk. There are various health benefits of almonds as they contain fibre, vitamins, protein, and minerals. Read on to know more about its benefits, nutrition values and side effects.

What Are the Health Benefits of Almonds?

Almonds provide some greater health benefits than they appear to be. For further assistance, here are some pointers that are scientifically proven and showcase the advantages of almonds.

1. Helps to Control Blood Sugar Levels

Almonds are rich in magnesium, a mineral that regulates blood sugar. People suffering from diabetes can eat almonds without fear of raising their blood sugar levels. If a diabetic person eats a handful of almonds on a daily basis, the person's body will become less sensitive to insulin. A good thing for diabetics since insulin resistance is associated with Type 2 diabetes.

2. Keeps Cholesterol in Check

The antioxidants formed by Vitamin E prevent cells from clogging and thus improve circulation. Eating an ounce of almonds every day can thus boost Vitamin E levels in the bloodstream and restrict cholesterol buildup.

3. Source of Antioxidants

Almonds contain antioxidants that protect against stress and the damage it causes. Stress leads to molecule damage, which in turn results in inflammation, and cancer can be a result of inflammation. Almond antioxidants help your skin by protecting it from ageing. If you consume a handful of almonds daily, the antioxidant levels in your body will increase, and you'll be less likely to develop diseases such as cancer and inflammation.

4. Helps to Regulate Blood Pressure Levels

Almonds are a good source of magnesium. Magnesium is an important mineral for regulating blood pressure. A magnesium deficiency can lead to high blood pressure, contributing to kidney failure, strokes and heart attacks.

5. Rich in Vitamin E

Almonds are often touted as a good source of vitamin E, a potent antioxidant that protects your cells from free radicals and thus reduces the risk of developing Alzheimer's disease, cancer, and heart disease. However, many doctors believe that too much vitamin E can lead to prostate cancer. Therefore, you must maintain moderation in the consumption of vitamin E-rich foods such as almonds.

6. May Prevent Cancer

Almonds are high in fibre and contain certain amounts of vitamin E, which helps the body detoxify itself. The fibre in almonds also makes it easier to move food through your digestive system. Almonds can help lower the risk of colon cancer and regulate breast cancer.

7. Good for the Eyes

Carrots are known to be good for your eyes, but almonds, in particular, are rich in vitamin E and can protect the eyes while also restricting any abnormal changes to the lens. However, almonds should be consumed in moderation because excessive intake can result in weight gain.

8. Treats Blackheads and Acne

Almonds contain fatty acids that help to prevent, reduce and treat whiteheads, acne and blackheads by controlling the oil that gets clogged in skin pores. The oil can be applied directly to your skin to reduce rashes.

9. Provides Skin Nourishment

The skin benefits of almonds are due to their high flavonoid content, which is similar to that found in broccoli and green tea. Flavonoids act as antioxidants, protecting and nourishing the skin from environmental damage and premature ageing.

10. Improves Brain Power and Mental Alertness

Almonds contain riboflavin and L-carnitine, which have been shown to help in brain cell growth. Phenylalanine is one major chemical which helps in the cognitive function of the brain, and almonds do contain this chemical. Further, consuming just four to five pieces of soaked almonds on an empty stomach daily in the morning can boost mental energy and boost memory power.

11. Prevents Birth Defects

Almonds are a nut that contains folic acids, which help a pregnant woman's body avoid any sort of birth defects. Folic acids also play an integral role in developing healthy cell growth and can help in the life cycle of a growing foetus. If a pregnant woman consumes almonds, it can help protect her baby from developing birth defects.

The table below displays the amounts of nutrients present in one ounce (28.4 g) or approximately 23 kernels of almonds.

Nutrient	Nutritional Value (in 1 Ounce)
Energy (in Calories)	164 cal
Fat (in gram)	14.2 g (12. 4 g is unsaturated)
Fibre (in gram)	3.5 g
Calcium (in milligram)	76.3 mg
Magnesium (in milligram)	76.5 mg
Phosphorous (in milligram)	136 mg
Zinc (in milligram)	0.9 mg
Copper (in milligram)	0.3 mg
Selenium (in microgram)	1.2 mcg
Foliate (in microgram)	12.5 mcg
Carbohydrate (in gram)	6.1 g (1.2 g of sugar included)
Protein (in gram)	6.0 g
Iron (in milligram)	1 mg
Potassium (in milligram)	208 mg
Manganese (in milligram)	0.6 mg
Vitamin E (in milligram)	7.27 mg

How to Include Almonds in Your Daily Diet?

Almonds are simply perfect, and it is really easy to incorporate them into any diet, including the following:

Almond milk is a popular alternative to cow’s milk, with a light and creamy flavour that can be enjoyed on its own or in recipes.
Adding some of these healthy nuts to your yoghurt or oatmeal will give you a satisfying crunch.
To make your almond butter, grind the almonds into a fine powder, add salt, mix well, and then bake them. This can be a healthy alternative to junk food.
Adding them to protein or vegetable shakes will help you get the most out of your ingredients.
Top up your salads with almonds to make them mouth-watering and lip-smacking.
Crushed almonds are a popular garnish for many dishes, including cakes and salads.

What Are the Health Risks of Overeating Almonds?

Almonds are a rich source of nutrients, including protein, vitamin E and fibre. However, like most other foods, almonds have their share of drawbacks if consumed in excess. Some people may develop allergies to almonds due to over-consumption. The following are some of the risks related to almond consumption:

May Result in Weight Gain: Almonds are rich in protein, and excess intake can cause one to gain unwanted weight.
Risk of Kidney Related Disorders: These nuts contain oxalate, which can harden and cause deposition in the kidneys. This poses a risk of developing kidney stones.
Blood Coagulation and Haemorrhage Issues: Vitamin E is found in almonds, but too much of the vitamin can cause an overdose. An overdose of Vitamin E may lead to serious complications such as haemorrhage and blood coagulation issues.
Digestive Issues: Eating too many almonds can upset the stomach or cause bloating and also diarrhoea.
Increase in Body Toxicity: Almonds contain a toxic chemical called hydrocyanic acid. This acid can give rise to choking or breathing issues or even death when large amounts are ingested.
Allergies: People with a peanut allergy may also be allergic to almonds because of the presence of a protein called amandine.
Decrease Nutrient Absorption: Because of their high fibre content, almonds can interfere with the absorption of certain nutrients.

Apart from the distinctive health benefits of almonds, they are one of the most nutritionally dense of all the nuts available for commercial consumption. They are particularly rich in monounsaturated fats and vitamin E, which is essential for good health. They are also high in fibre, which plays an important role in lowering cholesterol levels and reducing the risk of heart disease. Fibre also promotes weight loss by keeping you feeling full for longer periods. Further, they can be added to many different dishes to increase their flavour and nutritional value.

Frequently Asked Questions

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What do almonds do for your body?

Almonds are rich in several nutrients, including magnesium and vitamin E, which can benefit your body. A serving of almonds makes for a filling snack, and they are also high in phosphorus and calcium. Both nutrients help protect against bone loss and can help prevent fractures.

Is it good to eat almonds every day?

Yes. Almonds are known to help with weight loss. Further, they decrease the risk of Alzheimer's, prevent diabetes, restrict the growth of cancer cells and potentially ameliorate arthritis.