Health Benefits Of Almonds – Nutrition, how to use, side effects, benefits

health benefits of almonds

Our kitchen consists of several beneficial edible substances that we are unaware of. Out of such things almond is one the most important one. We are still unaware of the great health benefits of almonds. Almond is known as the house of nutrition as it consists of all the healthy nutrients necessary for our body.

People prefer almonds because of their taste but they are still unaware of the fact almonds are not only tasty but are also great for your health. A combination of both makes almonds a great choice for your health. 

Ayurveda mentions almonds as the source of brain improvement and healing nerves in your body. Almonds consist of carbohydrates, proteins, fibers, iron, calcium, magnesium, and phosphorous. 

 In this blog, we will be mentioning the benefits, side effects, nutritional information, and how to properly eat almonds.

Types of Almonds

There are two types of almonds that are famous in India

  1. Sweet almonds – also known as mamra almonds in India. It is basically consumed directly in India.
  2. Bitter Almonds – It is basically used for extracting the almond oil used for massage in India.

Almonds – Nutritional Information

100 grams of almond consists of the following nutrients mentioned below

NutrientsAmount
Energy575 Kcal
Carbohydrate21.67g
Protein21.22g
Fat49.42g
Cholesterol0mg
Dietary Fiber12.20g

Vitamins & MineralsAmount
Folates50 micro grams
Niacin3.385 mg
Pantothenic acid0.47 mg
Pyridoxine0.143 mg
Riboflavin1.014 mg
Thiamin0.211 mg
Vitamin A1 IU
Vitamin C0 mg
Vitamin E26 mg
Calcium264 mg
Copper0.996 mg
Iron3.72 mg
Magnesium268 mg
Manganese2.285 mg
Phosphorus484 mg
Zinc3.08 mg

Almonds help in the treatment of certain diseases

Consuming almonds regularly helps in the treatment of certain diseases. They are as follows

  1. Diabetes
  2. Cholesterol
  3. Heart diseases
  4. Constipation
  5. Skin diseases
  6. Hair problems

What is the perfect way to eat almonds?

Almonds should be consumed on a regular basis. Put the almonds in a bowl of water and keep them soaked in water overnight. When you wake up in the morning take out the almonds from the water, peel off the outer coating and eat the almonds. This is the best way to eat almonds.

Why is this way considered the best?

Almonds consist of the enzyme tannin which prevents its nutritional value to reach its potential. When soaked in water overnight the tannins get removed from the almonds and now you have pure almonds with all their nutritional benefits ready to be consumed. You can also consume these almonds with warm milk to get more benefits.

10 health benefits of almonds

1. Reduces cholesterol levels

Regular consumption of almonds regulates and decreases your cholesterol level in the body. Research in 2002 proved that almonds reduce the LDL cholesterol (bad cholesterol) of your body by 15%.

2. Controls diabetes

If you have diabetes then you consume almonds on a regular basis. A journal of Diabetes care states that almonds are a great cure for type 2 diabetes in men and a great cure for type 2 diabetes after menopause in women. Almonds reduce the sugar level of your body and prevent you from diabetes. Almonds consist of certain healthy fats and vitamins which helps in the maintenance of glucose absorption in your body.

3. Provides you a stronger brain

Yes, if you need to raise your IQ or you want stronger brains then almonds might be your best choice. Almonds are rich in Vitamin E and Zinc, which are responsible for increasing your intelligence level as well as protects your brain cells from foreign attacks. So have almonds every day and improve your brain strength.

4. Weight reducer

The trending problem of teenagers has been the problem of gaining weight quickly. Well, almonds help you to reduce weight. Almonds are rich in vitamins and minerals that help in weight loss. Consuming a little number of almonds makes your tummy full and the urge of eating more goes away. You feel full for a period of time. European Journal of Clinical nutrition states that people who consumed 45 grams of almonds every day lost a great amount of weight in that period. 

Also read about – Anti-Inflammatory diet

5. Healthy baby

If you are pregnant and you wish for a healthy baby, almond serves this cause. If a pregnant woman eats almonds on a regular basis then this increases her chances of giving birth to a healthy and intelligent baby. Even you can also give almonds to your newborn baby after 6 months by crushing the almonds. Almonds provide strength to the bones and muscles of your baby.

6. Treatment of constipation

If you have constipation eat almonds. Eating almonds regularly cure your constipation problem permanently. Almonds consist of a large number of fibers that not only treat constipation but also prevent the chances of developing colon cancer. 

7. Strengthen bones with almond oil massage

Remember? Previously I mentioned bitter almonds. This is the part where bitter almonds come to play. Bitter almonds are used for making almond oil that is found widely in the markets. Almond oil is basically used for massaging babies, which makes their bones stronger, ultimately helping in the growth and development of your little ones. Almond oil consist of phosphorous, calcium, magnesium, and potassium which helps in strengthening your bones and acts as a shield against osteoporosis.

8. For skin

Almond oil is great for the skin. It acts as an anti-aging oil and keeps your skin glowing and nourished. In cases of sunburn, almond oil is very effective.  In cases of oily skin with pimples massaging your face with almond oil treats your pimples. 

9. For hair

Almond oil from bitter almonds consists of Vitamin E, biotin,  Manganese, Zinc, and fatty acids which prevents hair fall. Applying almond oil on your hair helps to develop new hair follicles thus making your hair strong and thick. 

10. Heart-healthy

Almonds not only maintain your blood pressure level in your body but also prevent strokes. The presence of a high amount of magnesium in almonds keeps your heart healthy. Take 20-25 almonds regularly to keep your heart healthy.

Side effects of overeating almonds

We should consume almonds on a regular basis but in a maintained quantity. Over-eating anything can have side effects.

  1. High consumption of almonds will lead to constipation.
  2. Our body needs 15 mg of Vitamin E every day. If you are consuming almonds way too much then the amount of Vitamin E increases in the body which results in flatulence, loose motions, nausea, and restlessness.
  3. 1 ounce of almond contains 14 grams of fat and 163 calories, so overeating almond will lead to excessive fat in the body.
  4. If you are on a manganese diet, and you are consuming almonds, then this will cause severe side effects. Our body needs 1.3-2.3 mg of manganese, increased intake of manganese is not at all good for the body.
  5. If you are having any kidney problems, then you should stay away from almonds.

Conclusion

As we can all see almonds are great for health. But remember not to over-eat almonds as it has several side effects. Be healthy, stay healthy with almonds.

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