Health Benefits of Almonds and Side Effects
The health benefits of almonds
Over the years, countless different herbal plants and seeds came about serving a mouthful of health benefits to people. Among the various seeds that highly get mentioned is the almond. You can always see it included in many food products, and everyone loves it because it does taste sumptuous.
Apart from the fact that it is scrumptious, almonds also provide plenty of health benefits. It contains nutrients that probably most of you don’t know yet. So, if you are an almond lover, then it’s a treat for you. However, many of you might want to know more about almonds and the health benefits that you can get from eating them.
What are almonds?
Some people call almonds nuts, but in actuality, they are not. Almonds are the seeds inside the fruits of the almond tree that came from the group of trees of Prunus. The fruits of the almonds are the hard shells that you need to crack to get the almonds. Almonds belong to the same family as the plums, apricots, and cherries. Due to the similarities of their texture, most people get mistaken almonds for nuts.
Originally, almond trees are natives of Iran and its neighboring countries that became widely planted anywhere. Technically, almonds are drupes. These are the fruits that have plumb outer layers confining a shell containing a seed. Other drupe fruits include walnut and coconut. You can consume almonds as is or raw. You may also want to toast it or mix it with other delicious recipes that you would like to create.
There are also almonds styled in different ways, like milk, flaked, and oil available in the supermarket that you can get. They are sumptuously crunchy and tasty when eaten, but most importantly, almonds are rich in many nutritional benefits. In fact, you can get the 12.5% required protein daily intake from consuming around one ounce of almonds.
Almond flour is one of the best alternatives to bread if you want to go into a ketogenic diet. It has really low carbs and tastes as good as regular flour.
List of Health Benefits for skin, brain, weight loss
Almonds are more than just your favorite snacks or ingredients in any of your recipes because they come in full health packages, such as antioxidants, fibers, healthy fats, minerals, and vitamins. Below is a list of the health benefits that you can get from consuming almonds.
Helps with proper digestion
One of the nutritional benefits that almonds contain is fiber. They are a significant and reliable source of fiber. So, when you consume a handful of almonds or drink a glass of their milk, you can have a smooth gastrointestinal tract flow, and thus, prevent any constipation. Almonds also promote healthy bacteria in the gut like apple cider vinegar or kombucha. With that said, it further improves your digestion, and at the same time, fight different types of illnesses.
Prevents the increase of high blood pressure and protects the heart
Almonds have vitamin E and healthy fats, associated with lower rates of heart illnesses. They provide a smooth flow of blood levels in the heart. In a recent study conducted, almonds showed an impressive increase in antioxidant levels in the bloodstream. Moreover, they can reduce the level of blood pressure and improve blood flow. So, add a handful of almonds to your diet.
Reduce inflammation occurrences
Inflammation is among the major problems that some people suffer. To avoid or reduce inflammation occurrences, it is advantageous to include almonds in the diet. Almonds contain a great source of antioxidants and healthy fats, which highly lower inflammation by reducing the oxidative stress that can cause damage in the body’s immune system, and therefore, providing a good oxidation process.
Lower bad cholesterol and increase good cholesterol
As mentioned earlier, almonds help lower the risks of heart diseases because they also contain properties that can reduce the Low-Density Lipoprotein (LDL), which is the bad cholesterol that causes cardiovascular problems. A study shows that pre-diabetic people had their LDL lowered, and High-Density levels (HDL) increased by consuming 20% of calories coming from almonds.
Improves cognitive functions
Almonds showed a positive response in improving cognitive functions by preventing its decline or slowing down the effects if it’s already happening. The study also presented that consuming almonds helped in slowing the progression of Alzheimer’s disease.
Consuming almonds can also provide the 17% daily body’s requirement of riboflavin or Vitamin B₂ to boosts the benefits of neuroprotective functions that help in reducing the risks of neurological disorders. Riboflavin is among the many vitamins that our body needs to improve overall good health and growth, as it aids in breaking down proteins, fats, and carbohydrates to produce energy.
Alleviates blood sugar levels
Including almonds in your diet provides almost 20% of the daily magnesium requirement the body needs. Almonds can increase insulin sensitivity of type 2 diabetic patients, as they contain magnesium that helps in alleviating the blood sugar levels or spikes after every meal. With almonds’ fiber content, they help in maintaining the blood sugar level.
Impedes risks of cancer
More than ever, almonds also showed a significant benefit in reducing the risk of breast cancer. Aside from that, the vitamin E in almonds also helps in lowering the risks of colon cancer development, especially a great advantage to people who are under 65 years old. Almonds also showed a substantial factor in reducing prostate cancer.
Aids in treating PCOS
Researchers revealed that women, who have Polycystic Ovary Syndrome (PCOS), consumed thirty-one grams of almonds or walnuts every six weeks, received a better hormonal balance, which is highly important in treating PCOS. Almonds helped in balancing women’s sex hormones.
Helps men’s hormonal balance
Almonds contain arginine, amino acids, too, that can greatly help relax the blood vessels, and improve the circulation of the blood. Thus, alleviating also the Erectile Dysfunction (ED) issues in men. The healthy fats that are in almonds can also help balance men’s hormones and keep their normal sexual drives as well as maintain a healthy reproductive system.
Promotes healthy skin, hair, and nails
With almonds multiple nutritional benefits, such as vitamin E, vitamin B2, and antioxidants, they also promote healthy skin. Almonds can help promote healthy skin, hair, and nails, as they have high amounts of helpful substances that can fight any damage due to UV rays and poor diet, as well as pollution. Therefore, preventing skin cancer too.
Also, almonds can give you the 49% required daily biotin dose in the body that is essential in hair and nail growth. So, consuming the right amount of almonds can help your skin to glow, and your hair and nail to grow.
Apart from all the health benefits mentioned above, almonds provide many more advantages that will certainly surprise you. So, include almonds now in your diet. However, observing the right amount per serving is important because too much of something will result in a bad fate.
Undoubtedly, eating or consuming almonds can provide many health benefits in the body when taken in moderation, or according to the suggested serving. Otherwise, side effects can occur if you take more than the desired amount. With this, here are a few of the side effects that can happen when you consume more almonds than you should.
Adding pounds to your weight
When you eat more than the required amount, you will expect some additional pounds to your weight. Even if almonds contain healthy fats and cholesterol, but consuming more almonds than the desired amount will make you gain weight. Health-wise, it is not good, as you are risking yourself with other complications.
Triggering stomach upset
Overeating almonds can trigger stomach upset, bloating, or constipation. Almonds contain a huge amount of fiber, which is ideal in preventing diarrhea or any form of stomach upset. However, when you consume more than the required per serving, your body will react negatively, especially if you are not used to consuming a lot of fiber.
Interacting negatively with medications
With the right amount of required per serving, almonds provide plenty of health benefits when it comes to lower blood sugar and blood pressure, among many other things. So, if you consume more than what you should while taking prescription drugs for your health conditions, relating to your sugar or blood pressure, it may create unpleasant negative effects.
Other undesirable side effects
Consuming too many almonds in a day will result in undesirable side effects, such as overdose in vitamin E, which can lead to diarrhea, blurred visions, headache, and nausea, among others.
How many almonds should you eat a day?
Almonds are, no doubt, extremely healthy. However, be reminded that they also contain high amounts of calories and fats. So, if you have a habit of munching or consuming almonds almost at every meal, you might want to pause and reassess. An ounce of almonds is equivalent to fourteen grams of fats and one hundred sixty-three of the calories. Nevertheless, the recommended amount per serving is an ounce every day.
Can too many almonds be bad for you?
In a logical sense and like how the famous saying goes, anything in excess is not good and harmful. The logic is the same as consuming too many almonds. Regardless, if they come with many health benefits, but taking too much of almonds can result in undesirable toxicity in the body.
The reason for that is because, aside from good amino acid, almonds have hydrocyanic acid, and overeating or taking too much of the seeds can result in various problems or fatal negative effects, such as nervous breakdown, breathing problems, choking, and sometimes, fatality.
Are almonds good for the brain?
Yes, as long as taken in the right consumption. Almonds have riboflavin or vitamin B2 that greatly helps in improving the brain’s neuroprotective functions. Thus, almonds reduce the risks for any brain disorder or neurological diseases. It promotes healthy cognitive functions, preventing or slowing down Alzheimer’s disease and other cognitive disorders.
What is the best time to eat almonds?
Many experts are highly recommended to consume almonds every morning during breakfast to receive maximum health benefits. Besides, consuming almonds in the morning can also help in preventing fatigue, and at the same time, aid in the smooth regulation of the body’s blood pressure.
However, other experts suggested to take it after a workout while others advised that you can take almonds anytime. Nonetheless, what is important is to ensure that you are consuming the allowed or recommended serving.
What happens if I eat almonds every day?
Eating almonds every day is not an issue. There’s nothing for you to worry about or get distressed when you consume almonds daily because it’s just fine. Your concern should be the right amount of almonds that you need to consume every day. Everything should be in moderation.
It’s okay to eat almonds every day, but do not take too much of the required amount per serving, as it may cause unpleasant side effects, such as gaining weight, stomach upset, and other side effects.
Altogether, almonds are not nuts. They are the seeds inside the fruits of the almond tree that a lot of people love to munch. More than the scrumptious crunches, almonds offer a wide-ranging of health benefits, such as lowering blood pressure, blood sugar levels, bad cholesterol, and the risks of heart diseases, among many to mention. Furthermore, experts highly recommended consuming the right amount required per serving.
Rule of thumb, do not consume more almonds than required per daily intake. Taking more than the required intake per day will result in unpleasant and undesirable side effects.