Almonds have been a part of people’s diet for thousands of years. Owing to the numerous almond benefits, these nuts are ranked as a superfood. There’s a lot we all need to know about almonds nutrition.
The almond tree, scientifically known as Prunus amygdalus, belongs to the species of the tree in the Rosaceae family. Almonds are native to Iran and grow all along the Mediterranean region. The first domestic cultivation of almond trees dates back to around 5000 years ago in Jordan.
Surprisingly, the almond is the seed of the tree with a green fleshy outer. Almond fruit is shelled to reveal the edible seed. However, almonds are also sold unshelled.
Nutritional Value of Almonds
Almonds are truly a nutrient powerhouse. They contain vitamins, minerals, healthy fats, and antioxidants. Every 28 gm (one ounce) serving of almonds contain:
- Calories – 164
- Fibre- 3.5 gm
- Protein – 6 gm
- Fat – 14 gm
- Monounsaturated Fat – 9 gm
- Carbohydrates – 6.1 g
- Sugar – 1.2 gm
- Vitamin E – 7.3 mg
- Riboflavin – 0.3 mg
- Manganese: 0.62 mg
- Calcium – 75 mg
- Iron – 1 mg
- Phosphorus – 136 mg
- Potassium – 208 mg
- Zinc – 0.9 mg
- Copper – 0.3 mg
- Selenium – 1.2 mcg
- Folate – 12.5 mcg
Proven Almond Benefits
Almonds are used as a snack or added to different cuisines. They not only make the preparation extremely delicious but also raise their nutritional value. The various benefits of eating almonds include:
1. Helping Lower the Cholesterol
Almonds pack high levels of Vitamin E. Optimum levels of vitamin E in the blood act as an antioxidant which prevents the development of artery-clogging cholesterol. This lowers the levels of LDL cholesterol or the ‘bad’ cholesterol. Almonds also help prevent the oxidation of LDL cholesterol
2. Helping Keep the Heart Healthy
In addition to lowering cholesterol levels, almonds also play a pivotal role in lowering blood pressure. High blood pressure and raised cholesterol levels are the biggest contributors to heart disease. Furthermore, almonds contain high amounts of monounsaturated fat and fibre; both have a lipid-lowering profile. The presence of phytonutrients offers antioxidant benefits.
3. Helping Regulate the Blood Sugar Levels
Almonds contain high amounts of magnesium. The mineral is associated with a reduced risk of developing diabetes as it plays a crucial role in the metabolism of carbohydrates. Moreover, it affects the body’s ability to secrete insulin. It thus activates the cells to use insulin more effectively, leading to better control and regulation of blood sugar levels.
4. Helping Improve the Gut Health
The health benefits of almonds include improved gut health. Almonds nutrition is a potential prebiotic. It thus acts as food for the good gut bacteria and promotes its growth. Rich and diverse gut bacteria further support colon health which enhances gut health.
5. Aiding in Weight Loss
Almonds pack high amounts of protein and fibre and are lower in carbohydrates. These attributes confer a feeling of fullness and help curb appetite. This reduces the number of calories consumed throughout the day and aids in weight loss. Almonds also boost metabolism as it contains essential fatty acids leading to weight loss.
6. Supporting Eye Health
Almonds are counted amongst the healthiest nuts for the eyes. The high amounts of Vitamin E prevent abnormal changes in the eye lens, thus reducing the risk of age-related macular degeneration. This safeguards eye health and boosts vision. Vitamin E also thwarts unstable molecules that damage eye tissue.
7. Ideal Source of Antioxidants
Almonds have high amounts of antioxidants. These compounds fight free radicals and cut down oxidative stress which is responsible for inflammation, premature ageing, and the development of cancers. The high antioxidant properties thus safeguard against many diseases.
8. Promoting Protection from Cancer
Gamma-tocopherol and tocotrienols, two forms of Vitamin E, are widely present in almonds. The compounds possess high anti-inflammatory properties. The compounds also help combat the growth of cancer cells, protecting the body against a range of cancers, especially breast cancer. Moreover, almonds’ fibre content helps detoxify the body. A healthy digestive system reduces the risk of developing colon cancer.
9. Helping Improve Brain Power
L-carnitine is a chemical that is produced in the body. It helps the body convert fat into energy. It also helps in improving cognitive function. Almonds are a natural food source of L-carnitine. The nuts also contain riboflavin and phenylalanine, the nutrients are important to boost brainpower.
10. Helping Cure Anaemia
A lack of iron in the body hinders the production of haemoglobin, a protein in the red blood cells that transports oxygen to different parts of the body. Anaemia is a condition marked by low levels of haemoglobin. Almonds contain iron and other nutrients like copper and vitamins that improve haemoglobin levels.
11. Promoting Nerve Health
The high amounts of magnesium in the almonds are important for the nervous system. It helps control the body’s response to mental stress. Good nerve health ensures proper transmission of signals through the body. It improves overall well-being.
12. Helping Improve Skin Health
As mentioned above, almonds are high in antioxidants, anti-inflammatory compounds, and a range of vitamins and minerals. These aspects are crucial for perfect skin care. Almonds contain omega-3 fatty acids. These prevent the clogging of oil in the skin pores, cutting down the risk of acne and blackheads. The antioxidant properties of almonds slow down premature ageing, reducing the development of wrinkles, fine lines, and hyperpigmentation.
13. Helping Maintain Healthy Hair
The fatty acid content of almonds also helps improve hair quality and its strength. The application of almond oil on the scalp restricts the penetration of chemicals to the inner shaft. This minimises damage caused due to environmental pollutants. Almond oil also improves the tensile strength and texture of the hair.
14. Helping During Pregnancy
Folic acid is extremely important during pregnancy. It helps in healthy cell growth which is important to cut down the risk of birth defects in a growing foetus. Almonds contain high amounts of Folate. It helps eliminate the risk of developing birth defects.
15. Helping Eliminate Constipation
As mentioned before, almond benefits also include gut health and therefore the nuts can help you get rid of constipation. Several nutrients in almonds confer a laxative effect which helps in regulating bowel movements. Moreover, magnesium present in almonds helps neutralise stomach acids and aids in the movement of stools through the intestines. This provides effective relief from constipation.
16. Helping Maintain Stronger Bones
Almonds contain calcium and phosphorus – two minerals that are crucial for bone health. The presence of magnesium, manganese, copper, vitamin K, protein, and zinc in almonds nutrition profile also contributes significantly toward promoting bone health.
Side Effects of Overconsumption of Almonds
Thanks to the nutritional value of almonds, the benefits of eating almonds are galore. But excessive consumption of almonds can have adverse effects on health. Listed below are the side effects of excessive consumption:
- Nausea
- Vomiting
- Difficulty in swallowing
- Diarrhoea
- Shortness of breath
- Severe itching
Risks Associated with Almonds
People who are allergic to nuts may develop an allergic reaction to almonds. Almond allergies are of two types – primary allergy and secondary allergy.
Primary allergy is the adverse reaction of the body upon eating almonds. The allergic reaction is severe and can lead to anaphylactic shock which can even prove fatal.
On the other hand, secondary allergy is caused by cross-reactivity. Secondary almond allergy usually surfaces in people who are allergic to other substances such as birch pollen. Thus, certain common chemicals may trigger secondary almond allergy. The allergy symptoms are less severe and restricted to itching, swelling, and hive breakouts.
Surprisingly, people who are allergic to almonds may develop symptoms even if almonds are not consumed directly. The topical application of almond oil, the use of almonds as a flavouring agent in foods, or the presence of almond extract in cosmetics can also trigger an allergic reaction. So, avoid eating almonds or using almond products in case you are sensitive to this superfood.
Conclusion
Almonds contain lots of health-boosting nutrients. Healthy fats, dietary fibre, antioxidants, protein, magnesium, vitamin E, and plant compounds; each aspect of almonds nutrition plays a role in improving health. The main almond benefits are improved heart health, sharper brain functioning, and protection against cancers. The presence of antioxidant compounds in almonds benefits skin and hair. The overall nutritional value of almonds makes them perfect for weight loss.
But excessive consumption of almonds can have adverse effects. Nausea, vomiting, diarrhoea, and shortness of breath can be the common symptoms. So, limit yourself to no more than 20-24 almonds per day. More importantly, avoid almonds altogether if you are allergic to nuts.
Frequently Asked Questions About Almond Benefits
Q2. Can we consume almonds daily?
Eating almonds every day can have positive effects on your health. They can help lower cholesterol, keep your heart healthy and improve brain function. However, eating too many almonds may lead to unwanted side effects, so it’s best to consume them in moderation.
Q3. Do Almonds Help In Improving Hair Health?
Yes, almonds are good for your hair. They contain nutrients like vitamin E, biotin, and healthy fats that can strengthen your hair, promote hair growth, and improve its overall quality. Including almonds in your diet can contribute to healthier and shinier hair.
Q4. Are Almonds Beneficial For a Healthy Skin?
Almonds are beneficial for your skin. They are rich in antioxidants, vitamin E, and healthy fats, which help protect your skin from damage, nourish it, and maintain its elasticity. Consuming almonds and using almond oil on your skin can help make it healthier and give it a natural glow.
