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Almond: Nutrition, Health Benefits, Uses and Possible Side Effects

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  • Post last modified:November 5, 2024
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Almonds

Looking for a delicious and nutritious snack that is packed with health benefits? Look no further than almond! These versatile nuts are not only a tasty treat but also offer a plethora of advantages for your well-being. From promoting heart health to providing a good dose of essential nutrients, almonds are a popular choice for those seeking a wholesome and satisfying snack. In this blog post, we’ll explore the numerous benefits of almonds and how you can incorporate them into your diet for a healthier lifestyle. So, grab a handful of almonds and join us as we delve into the world of this amazing superfood!

What are Almonds

Almonds are edible seeds that come from the almond tree. They can be eaten raw, roasted, or used in various recipes such as almond milk, almond butter, and almond flour. They are often consumed as a snack, used in cooking and baking, or processed into almond butter and almond milk.

Almonds are a nutritious nut that are high in healthy fats, protein, and fiber. They are also a good source of vitamin E, magnesium, and phosphorous. Due to their health benefits, almonds are often included in a balanced diet.

Nutritional Value of Almond

According to USDA, A 1-ounce (oz), or 28-gram (g), per serving of almonds contains:

  • Fiber: 3.5 g
  • Protein: 6 g
  • Fat: 14 g
  • Monounsaturated:  9 g
  • Vitamin E: 48% of the daily value (DV)
  • Manganese: 27% of the DV
  • Magnesium: 18% of the DV

It also contains copper, vitamin B2 (riboflavin), and phosphorus

13 Amazing Health Benefits of Eating Almond

Almonds are a powerhouse of nutrients and offer a wide range of health benefits. Here are some of the key advantages of incorporating almonds into your diet:

1. Heart Health

Almonds are rich in monounsaturated fats, which can help lower bad cholesterol levels (LDL) and reduce the risk of heart disease.

Almonds are also high in antioxidants like vitamin E, which fend off unstable molecules called free radicals. Thereby protecting against cardiovascular damages caused by free radicals and prevents blood clots in the arteries.

2. Nutrient-Rich

Almonds are a good source of essential nutrients, including protein, healthy fats, dietary fiber, vitamin E, calcium, magnesium, and potassium, all of which are essential for maintaining overall health and well-being.

3. Weight Management

Despite being calorie-dense, almonds may actually aid in weight management when consumed in moderation.

The combination of healthy fats, protein, and fiber in almonds can helps promote feelings of fullness and satiety, potentially reducing calorie intake later in the day. Making almonds a great addition to an effective weight loss diet.

Regular consumption of 43 g serving of almonds can significantly reduce hunger and the desire to eat.

4. Blood Sugar Control

Almonds are low in carbs and high in healthy fats, protein, magnesium, and fiber. Their healthy fat and fiber content can help stabilize blood sugar levels and improve insulin sensitivity. This makes them a perfect choice of snacks for people with diabetes.

Almonds have a low glycemic index, meaning they do not cause rapid spikes in blood sugar levels. This makes them a great snack option for those with diabetes or those looking to maintain steady energy levels.

Adequate magnesium intake has been linked to reductions in insulin resistance among people with and without diabetes, reduce risk of type 2 diabetes and improved blood sugar levels.

5. Bone Health

Almonds are a good source of calcium, magnesium, and phosphorus, which is crucial for maintaining strong and healthy bones and preventing conditions like osteoporosis.

Additionally, the magnesium in almonds may also contribute to bone health by aiding in the absorption of calcium.

6. Skin Health

Almonds are rich in vitamin E, an antioxidant that can contribute to healthy skin by protecting against sun damage and reducing signs of aging.

The vitamin E content in almonds, can helps protect the skin from damage caused by free radicals.

Consuming almonds or using almond oil topically may help improve skin health and slow down the aging process.

7. Antioxidant

Almonds are rich in antioxidants. The powerful antioxidants in almonds are concentrated in the brown layer of their skin.

Antioxidants helps protect your body against oxidative stress, which can damage molecules in your cells and can contribute to inflammation of your body, aging, and increase risk of chronic diseases like cancer, heart disease and stroke

8. Brain Health

Almonds contain nutrients like vitamin E (α-tocopherol), omega-3 fatty acids, and antioxidants, which are beneficial for brain health

They may help improve cognitive function, memory, and prevent age-related cognitive decline.

Regular consumption of almonds can significantly increase your body intake of monounsaturated fat and α-tocopherol.

9. High in Muscle-Building Protein

Almonds are rich source of protein. According to the USDA, one ounce of almonds contains 6 grams of protein.

Proteins are the basic building blocks of the body, and are essential for muscle growth and development.

10. Regulate Cholesterol Levels

Almonds are known for their rich source of healthy fats, especially monounsaturated fats. Incorporating diets rich in monounsaturated fat such as almonds can help increase good HDL cholesterol levels. 

Almonds can help lower bad LDL cholesterol levels which can increase the risk of heart disease and stroke.

Regular consumption of almonds can help to lower LDL cholesterol and reduces the risk of heart disease.

11. Lowers Blood Pressure

High blood pressure is one of the leading causes of kidney failure, heart attacks, and strokes.

The rich source of magnesium in almonds may help in lowering high blood pressure levels and tries to normalize it.  

The deficiency of magnesium can cause high blood pressure. As such incorporating almonds into your daily diet, whether as a snack, in smoothies, or as a topping for salads and yogurt, can help manage blood pressure.

Almonds is rich in potassium which can prevent random fluctuation in blood pressure. The potassium in almonds can help restores the normal blood pressure level.

Almond can lower stress levels and anxieties which can increase your blood pressure.

12. Skin Health

Almonds are very good for your skin as they help in nourishing the skin.

Almonds are super rich source of Vitamin E, with one serving of almonds containing 50% of your Daily Value of Vitamin E.

Vitamin E supports skin health by helping to protect skin cells from the damaging effects of free radicals that are caused by pollution, UV rays, and other environmental factors.

Vitamin E also helps in moisturizing your skin and prevents the occurrence of various skin diseases, such as acne, pimple etc.

Regular consumption of almonds can help you to maintain a clear and glowing skin.

13. Strengthens Immune System

Almond is packed with powerful nutrients and minerals that help in strengthen your immune system and fights against various diseases, infections and allergies. It also helps you to stay away from various diseases by boosting your overall health.

The rich anti-oxidant properties in almond can also help in preventing diseases and in detoxification of your liver, which helps in making your liver strong.

The super rich source of Vitamin E in almonds are beneficial for your eyes. As it guards your eyes against foreign particles and treat age-related macular degeneration.

Almonds are rich in fiber, minerals, vitamins and other essential nutrients that can help combat certain kinds of cancers and reduces the risk of cancer such as colon cancer.

Incorporating almonds into your diet, whether as a snack, in smoothies, or as a topping for salads and yogurt, is an easy way to reap these health benefits and enjoy a nutritious and delicious addition to your daily routine.

Top 7 Incredible Uses of Almonds

Almonds have a wide variety of uses, thanks to their versatility and nutritious profile. Here are some common applications of almonds:

1. Culinary Use

Almonds are often used in cooking and baking, adding crunch, flavor, and nutritional value to a wide range of dishes. They can be used in both sweet and savory recipes, such as almond-crusted chicken, almond flour for gluten-free baking, almond milk, almond butter, or simply as a topping for salads, oatmeal, or yogurt.

2. Snacking

Almonds make for a convenient and healthy snack option. They can be eaten raw, roasted, or flavored, and are often enjoyed on their own or as part of a trail mix.

3. Almond Oil

Almond oil, extracted from the nuts, is used in various beauty and skincare products for its moisturizing and nourishing properties. It is also used in aromatherapy and as a carrier oil for essential oils.

4. Almond Milk

Almond milk, made from ground almonds and water, is a popular dairy alternative for those who are lactose intolerant, allergic to cow’s milk, or following a vegan or plant-based diet.

5. Almond Paste and Marzipan

Ground almonds are commonly used to make almond paste and marzipan, which are widely used in confectionery and pastry-making.

6. Almond Flour

Ground almonds are used to make almond flour, a popular gluten-free flour alternative for baking.

7. Almond Extract

Almond extract, made from bitter almond oil, is often used as a flavoring agent in baking and cooking to add a delicious almond flavor to dishes and desserts.

Overall, almonds are a versatile ingredient that can be used in a variety of culinary, cosmetic, and health-related applications, making them a valuable and popular nut worldwide.

6 Potential Side Effects of Over-Eating Almonds

While almonds are generally considered a healthy and nutritious food, there are some potential side effects to be aware of, especially for those with certain allergies, medical conditions, or dietary restrictions. Here are a few potential side effects of almonds:

1. Allergies

Almonds are a common allergen, and some individuals may experience allergic reactions, ranging from mild symptoms like itching and hives to more severe reactions such as difficulty breathing, swelling of the throat and face, and anaphylaxis. People with tree nut allergies should avoid almonds and almond products altogether.

2. Digestive Problems

Almonds contain high amounts of fiber, which can cause digestive discomfort, bloating, gas, and diarrhea in some people, especially if consumed in large quantities. This is because your body is not used to consuming so much of fiber. If your fiber intake is increased, you can also increase your water intake to combat this issue.

3. Oxalates

Kidney stones are formed when there are high levels of calcium oxalates that is left in the body, which were not secreted.

Almonds, along with other nuts and seeds, contain oxalates, which can contribute to kidney stone formation in susceptible individuals. Those prone to kidney stones may need to moderate their almond intake.

4. Weight Gain

While almonds are nutritious, they are also calorie-dense. Overconsumption of almonds and other nuts may lead to weight gain if not eaten in moderation as part of a balanced diet.

5. Cyanide Content

Bitter almonds (not the sweet almonds commonly consumed) contain a compound that breaks down into cyanide when ingested. However, sweet almonds, which are the type typically sold for eating, have very low levels of this compound and are safe to eat.

6. Vitamin E Overdose

100 grams of almonds contains 25 mg of vitamin E. While your daily requirement of the vitamin E is 15 mg. Now, this may be fine and may not impose any side effects, if it is not supplemented with other rich sources of the vitamin E, such as eggs, wholegrains and spinach. However, if there is supplementation, you may experience diarrhoea, weakness and a blurred vision.

It’s important for individuals with existing health conditions, allergies, or dietary restrictions to consult with a healthcare professional or a registered dietitian before including almonds in their diet to ensure they are safe to consume. Overall, while almonds offer numerous health benefits, it’s essential to be mindful of potential side effects and consume them as part of a varied and balanced diet.

Reference

  1. 9 Evidence-Based Health Benefits of Almonds. Imashi Fernando and Joe Leech. October 30, 2023. https://www.healthline.com/nutrition/9-proven-benefits-of-almonds#TOC_TITLE_HDR_2
  2. Health Benefits of Almonds. WebMD Editorial Contributor and Zilpah Sheikh. August 24, 2023. https://www.webmd.com/diet/health-benefits-almonds
  3. The health benefits of almonds. Natalie Olsen and Yvette Brazier. December 12, 2019. https://www.medicalnewstoday.com/articles/269468
  4. 7 Potential Health Benefits of Almonds. Lacey Muinos and Kayli Anderson. February 3, 2023. https://www.everydayhealth.com/diet-nutrition/potential-health-benefits-of-almonds/
  5. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. S Y Tan et al. Eur J Clin Nutr. 2013 Nov. https://pubmed.ncbi.nlm.nih.gov/24084509/
  6. 3 Surprising Health Benefits of Almonds You Might Not Know. Almond Living Magazine. 2/9/2023. https://www.almonds.com/why-almonds/almond-living-magazine/3-surprising-health-benefits-almonds-you-might-not-know
  7. Surprising Side Effects Of Eating Too Many Almonds. TNN. Sep 11, 2020. https://m.timesofindia.com/life-style/health-fitness/photo-stories/5-surprising-side-effects-of-eating-too-many-almonds/amp_etphotostory/60747918.cms#aoh=16994367277415&referrer=https%3A%2F%2Fwww.google.com&amp_tf=From%20%251%24s
  8. Health Benefits of Almond, Uses And Its Side Effects. Dec 14, 2022. https://www.lybrate.com/topic/almond-benef

Kpun Iteimoere

I am a passionate writer, content creator & researcher on agriculture, food and health topics, as well as a Lecturer of Animal Science at Niger Delta University, with over 10 years of experience. I hold Master Degree in Animal Production at FUNAAB, and currently pursuing my PHD Degree in Animal Nutrition and Biochemistry at UNIPORT. I am happily married to Pst. Prince W. Fasingha