Almonds Benefits and Side Effects
Nuts may be small in size but are rich in nutrients. Almonds are also included in the category of such nuts. Almonds have also been considered important in Ayurveda due to the properties present in them. For this reason, our elders also advise eating almonds daily. According to him, eating almonds improves memory and can relieve symptoms of many types of physical and mental problems. How much truth is there in these things and what are its other benefits, we will tell in this article. We will discuss not only the almonds but also the number of almond meals and the benefits of eating almonds, including peels.
Let’s begin the article
Almonds Eating Benefits
The scientific name of almond is Prunus Dulcis and belongs to the family Rosaceae. It contains a fair amount of fatty acids, lipids, amino acids, proteins, and carbohydrates, which can help keep the body healthy. Learn in detail below about the benefits caused by these nutrients. Yes, also note that almond is not a cure for any disease, but it can be an important part of the routine to stay healthy.
1) healthy heart
Due to the quality of almonds, they can be consumed to keep the heart healthy. This is also confirmed in a research published in NCBI (National Center for Biotechnology Information). Actually, consuming almonds can reduce low-density lipoprotein cholesterol (LDL-C). It is body-damaging cholesterol, which can increase the risk of heart disease.
In addition, almond intake can balance good cholesterol levels in the body, i.e. high-density lipoprotein cholesterol (HDL-C). It can prove beneficial for the heart. In addition, it can also prevent heart disease by reducing symptoms related to dyslipidemia (high blood fat). It is said that the fiber, magnesium, and potassium present in it keep the heart healthy.
2) Weight lose
If you are thinking of ways to lose weight, use almonds. Scientific research published in NCBI states that weight can be reduced by incorporating almonds with a low-calorie diet. Daily intake of about 84 grams of almonds can overcome the abnormality of metabolic syndrome, including obesity. Research has further revealed that people who consume almonds have found a decrease in weight after 24 weeks.
According to another research, 100 grams of almonds contains about 12 grams of dietary fiber, which can have a positive effect on the digestive system. Also, this fiber helps keep the stomach full for a long time, which can help with weight loss. For this reason, weight loss is also counted among the benefits of eating almonds.
3) Cancer prevention
The benefits of almonds may also include cancer prevention. A study published by NCBI reported that almonds have an anti-cancer effect, which can prevent the cancer cell line from growing. Also, research says that amygdalin, especially in bitter almonds, may have the effect of treating potential cancers.
In addition, another research suggests that almond and almond oil may reduce the risk of intestinal cancer caused by a cancerous substance called azoxymethane. Here we make it clear that both these studies have been done on mice. Studies are being done about its effect on humans. Also, it is important to get treatment in case of a serious disease like cancer.
4) Control of diabetes level
The properties of almonds can prove beneficial in the prevention of diabetes. A research paper is published on the NCBI website in this regard. According to him, almonds contain fiber, unsaturated fat, and low carbohydrates. It is also a category of low-glycemic index ie low glucose foods. It is believed that the consumption of almonds can prevent the risk of type 2 diabetes.
During this scientific study, it has been found that the inclusion of almonds in breakfast in the morning can reduce blood glucose levels. If someone has diabetes, it is important to seek medical advice along with almonds. Yes, healthy individuals can control blood glucose by consuming it.
5) Cholesterol
As we have already mentioned in the article that low-density cholesterol levels can be reduced due to the quality of almonds. It is also known to lower the level of triglycerides (a type of fat). Not only this, but it can also play an important role in maintaining good cholesterol levels. For this reason, cholesterol level control is also included in the benefits of eating almonds, including almonds and peels.
6) Almonds Benefits For brain development
Almonds can also have benefits in increasing memory and improving brain functioning. Consuming almonds can prevent weakening memory and brain-associated neurodegenerative disease with increasing age. Tocopherol, folate, mono, and polyunsaturated fatty acids and polyphenols found in it may be helpful for this. These nutrients can act to prevent age-related cognitive dysfunction.
7) Almonds benefits For the eyes
The eyes also become weak with increasing age. In such a situation, almonds can have advantages in the remedy of the weakness of the eyes. Actually, almonds are rich in vitamin E and zinc. These nutrients can act to keep away from eye related disease, age-related macular degeneration. Also, almonds contain zinc, which is believed to be necessary to keep the retina healthy. For this reason, it can be said that the benefits of almonds can be for the eyes.
8) Antioxidant Effect
According to research on NCBI, almonds have an antioxidant effect, especially in the skin of almonds. It can reduce protein damage from increased oxidative stress due to smoking or other reasons. Also, several studies suggest that antioxidants can protect against the risk of cancer, heart disease, diabetes, Alzheimer’s disease, Parkinson’s disease, and ophthalmological problems by reducing the body’s oxidative stress.
9) Increase energy
The benefits of eating almonds also include increasing energy. A research paper states that almonds contain high amounts of protein, fiber, fat, and ash. This is why almonds are considered high-energy foods. Due to the energy present in it, it is also used when making biscuits and cookies. Due to the high-density energy present in almonds, it gives the person an energetic feeling.
10) For Digestion
It is said that digestion can be improved by consuming almonds. According to a research paper, almonds and almond skin have fiber and prebiotics. It may improve the microbiota profile in the intestine and the activities of intestinal bacteria. This has a beneficial effect on health and can prevent harmful things. One of these beneficial effects is digestion.
11) For Bones
Almonds can also be consumed to keep bones strong and healthy. Research published by NCBI states that nutrients like calcium and magnesium are essential for bones. Both these nutrients are found in almonds. Magnesium is known to improve bone mineral density. The risk of osteoporosis, such as osteoporosis and fractures, can be reduced with the help of both these nutrients and an effect that improves bone mineral density. For this reason bone health is also counted among the benefits of almonds.
12) Enriched with Nutrients
Almonds are rich in many nutrients, which are beneficial for health. It mainly contains nutrients such as protein, fiber, calcium, iron, zinc, vitamin-E, and folate. In addition to these nutrients in almonds, there are many nutrients, which we have explained through a table later in the article. Read the article till the end to know about all these nutrients in detail.
13) Almonds Benefits for Skin
Almond properties can also play an important role in keeping the skin healthy. Almond oil can be used for this. its oil has anti-inflammatory and emollient and sclerosant effects. These properties can prove to be helpful in home remedies for dry skin, psoriasis, and eczema as well as to improve skin tone. It can also be helpful in keeping the skin young.
14) Almonds Benefits For hair
The benefits of almonds also include making hair healthier and longer. According to a research paper, the proteins, vitamins, and tocopherols present in almonds can also play an important role in promoting hair growth. Also, the use of almond oil provides proper nutrition to the hair, which can make the hair soft and strong. It can also act as a cleansing agent.
Not only this, but almonds can also be beneficial for people suffering from hair loss problems. Actually, due to the lack of biotin (a kind of vitamin) in the body, the problem of hair thinning and loss starts. In such a situation, the biotin present in almonds can prevent hair loss by improving its level slightly.
Almonds Nutrition Value
A variety of nutrients are found in almonds. We are giving information on all these nutrients through further charts.
| Nutrients | Quantity per 100 G |
|---|---|
| water | 4.41 g |
| Energy | 579 kcal |
| Protein | 21.15 g |
| Total Lipid (Fat) | 49.93 g |
| Carbohydrate | 21.55 g |
| Fiber | 12.5 g |
| Total sugar | 4.35 g |
| MINERALS | |
| Calcium, Ca | 269 gm |
| Iron, Fe | 3.71 gm |
| Magnesium, Mg | 270 gm |
| Phosphorus, P | 481 gm |
| Potassium, K | 733 gm |
| Sodium, Na | 1 mg |
| Zinc, Zn | 3.12 mg |
| VITAMINS | |
| Thymine | 0.205 mg |
| Riboflavin | 1.138 mg |
| Niacin | 3.618 mg |
| Vitamin B6 | 0.137 mg |
| Follett DFE | 44 µg |
| Vitamin E (alpha-tocopherol) | 25.63 mg |
| LIPID | |
| Fatty acid, total saturated | 3.802 g |
| Fatty acid, total monounsaturated | 31.551 g |
| Fatty acid, total polyunsaturated | 12.329 g |
Let us now know what is the right amount and method of eating almonds daily.
How to eat Almonds?
If you are bored with one way of eating almonds, then proceed with different ways of eating it.
How to eat ?
- Almonds can be eaten whole like this.
- Soaking almonds in water overnight can be eaten the next morning by peeling it off.
- One can eat almonds by mixing in Chivda.
- One can eat almond pudding.
- Cornflakes or fruit salad can be eaten together by adding almond pieces.
- Almonds can be consumed by mixing in a milkshake.
- Almonds can also be used in many sweets.
- The cake can be eaten using almonds.
- It can also be used in chocolate.
- Almonds can also be used in banana or mango shakes.
- Almond can also be consumed by mixing the almond powder in plain or milk.
- You can also drink almond milk made from almonds.
When to eat almonds?
- Some soaked almonds can be eaten after exercise in the morning or evening.
- Chocolate or cake made from this can be eaten at any time of the day.
- In the evening, you can drink an almond milkshake.
How many almonds to eat per day?
- Eating 56 grams of almonds daily is considered safe. However, not everyone’s diet is the same, so once a dietitian can be consulted.
Not only the benefits of eating almonds, but there can be some disadvantages as well. Know further what are the disadvantages of almonds.
Side Effects of Almonds
There is no doubt that almonds are beneficial for health. Yes, some people may suffer almond damage due to its overdose or some other reason, some of which are as follows.
- Some people may have food allergies from consuming almonds.
- If the patient has health complications, consult a doctor before consuming almonds.
- Almonds contain fiber. In such a situation, due to its excess, there may be problems like stomach gas (flatulence), bloating and cramps.
- Studies show that almonds contain oxalate compounds, which may increase the risk of kidney stones (kidney stones)..
- There are also disadvantages of bitter almonds in taste. This can cause cyanide poisoning in the body.
You must have understood from this article that the consumption of almonds provides essential nutrients to the body. It contains almost all types of nutrients, which play an important role in keeping a person healthy. Perhaps this is why almonds are considered a good way of protecting against many diseases. Just keep in mind that if someone is seriously ill, relying on almonds alone is not right. Do seek medical advice for that. Let us finally know the answers to the most frequently asked questions about almonds.
Frequently asked questions on Almonds benefits
Eating about 56 grams or 8 to 10 almonds in a day can be beneficial.
By the way, the benefits of eating almonds including peel and soaked almonds both without peel can be beneficial for digestive health and other things. You can eat the soaked almond with peel or without peeling it to your liking.
As almonds contain many nutrients. In such a situation, eating almonds on an empty stomach can promote the absorption of its nutrients. In view of this, eating almonds on an empty stomach can also be considered safe and beneficial.
Many times such claims are made that one should not drink water immediately after having food or eating food fruits.
Yes, you can eat almonds at night time. Some research suggests that many other types of nuts, such as almonds, promote melatonin (a type of hormone that helps sleep faster). This can lead to good quality of sleep.
Eating soaked almonds will have the benefits mentioned in the article.
Almonds contain vitamin B6 and vitamin E.
The properties of almonds and the benefits of honey can increase the properties of each other more. A mixture of both can provide the advantages mentioned in the article.
The almond taseer is hot.