17 Surprisingly Healthy Benefits of Almonds for Men and Women
Among the world’s most popular tree nuts is the almond. When we are talking about almonds, there are a lot of benefits to eating almonds, such as improving your healthy lifestyle, or as an additional flavour to your daily diet.
Introduction of Almond
Almond, whose scientific name is Prunus Amygdalus, and in Urdu known as بادام. Commonly, it is referred to as nuts, but technically, it is an edible seed that is native to the Middle East and South Asia. They come in two varieties: sweet and bitter almonds. Sweet Almond is produced from one type of almond tree known as Prunus Amygdalus var. Dulcis does not contain poisonous chemicals and is sweet. It usually comes in 2-3cm in length, which is rounded at one end and pointed at the other end, while the Bitter Almond is produced from another type of almond tree known as Prunus Amygdalus var. Amara. It does contain poisonous chemicals and is bitter. It is 1.5-2cm in length with similar in breadth to a sweet almond.
Nutritional Value of Almonds:
Almonds are rich in essential nutrients, offering a concentrated source of healthy fats, protein, vitamins, and minerals. Their rich nutrient profile contributes to increased energy, improved cognitive function, and better overall wellness. A brief description of the nutrient content of almonds is given below:
| Nutritional Value Per 100g (3.5oz) of Almonds | |||||
| Proximate | Vitamins | Minerals | |||
| Fats | 45.5g | Thiamine (B1) | 0.205mg | Calcium | 269mg |
| Carbohydrate | 21.55g | Riboflavin (B2) | 1.14mg | Copper |
1.03mg |
| Protein | 21.15g | Niacin (B3) | 3.62mg | Iron | 3.71 mg |
| Energy | 579 kcal | Vitamin B5 | 0.471mg | Magnesium | 270 mg |
| Vitamin B7 | 0.137mg | Phosphorus | 481 mg | ||
| Biotin (B7) | 64mg | Potassium | 733 mg | ||
| Choline | 52.1mg | Selenium | 4.1 µg | ||
| Folate | 44µg | Sodium | 1 mg | ||
| Vitamin E | 25.6mg | Zinc | 3.12 mg | ||
| Manganese |
2.18 mg | ||||
| Molybdenum |
29.5 mg |
17 Health Benefits of Almonds for Men and Women
Blood Sugar Management
People with Type 2 diabetes and metabolic syndrome have low levels of magnesium. Sufficient intake of Magnesium is linked to a lower risk of diabetes and better blood sugar control.
Support Heart Health
Magnesium in almonds helps to reduce high blood pressure. A deficiency of magnesium in the blood is linked with hypertension, which is the leading cause of stroke, kidney failure, and heart attack.
Lowering the Blood Cholesterol Level
Almonds can help to reduce the level of Low-Density Lipoprotein (bad cholesterol) and increase the level of High-Density Lipoproteins (Good Cholesterol), ultimately lowering the likelihood of developing heart disease.
Reducing Hunger
Almonds are a rich source of protein and fiber, so because of this content, it is known to increase the feeling of fullness and reduce hunger, which can help prevent you from overeating.
Weight Management
They have not only been effective in supporting weight loss but are also the only nuts shown to significantly reduce both body weight and fat mass.
Improve Brain Function
Almonds contain Riboflavin (B2), Vitamin E, and healthy fats (omega-3), which can help improve cognitive function, protect the brain cells from oxidative stress, in memory recall performance, and maintain the structural integrity of the brain cell membrane.
Prevents Inflammation
Almonds help to reduce inflammation in the body because they are a source of antioxidants and vitamin E.
Healthy Skin
Almonds are rich in vitamin E, which shields skin cells from oxidative stress and helps maintain a youthful, healthy glow.
Hair Health
Almonds provide a rich source of biotin, a nutrient that promotes hair growth and helps minimize hair loss.
Supports Immune Function
Because of their nutritional content, they help to boost immunity and combat foreign agents in the body.
Strengthen Bones and Teeth
The mineral content of almonds helps to improve bone health, prevent bone fractures, and promote strong teeth.
Improves Eye Health
Almond helps to protect the eye from age-related macular degeneration and improve vision.
Supports a Healthy Pregnancy
The folate in almonds aids fetal development and helps lower the risk of congenital disabilities.
Healthy Gut Balance
Almonds are a good source of dietary fibres, soluble and insoluble fibres, which promote good digestion and are beneficial for the intestinal microbiome for efficient food particle breakdown.
Muscles Development
Almonds play an important role in muscle maintenance and growth because they provide essential proteins that are essential for tissue synthesis and speed recovery.
Body Detoxification
Almonds support the body's natural detoxification process by enhancing liver function and aiding in the removal of toxins.
Boosts Mood and Eases Stress
The magnesium in almonds plays a key role in stabilizing mood and lowering stress levels.
Risk Factors of Over-Consuming Almonds
Overconsuming almonds has some side effects, which are;
- Weight Gain: Almonds have a high content of fats and calories; overconsumption of them causes weight gain.
- Digestive Problem: Consuming a lot of almonds causes bloating, upsets your stomach, and constipation, and this happens because of the high fibre in almonds.
- Risk of Kidney Stones: Kidney stones are formed when there is a high level of Calcium oxalate in the body, so almonds have oxalate. Too much consumption causes to increase in the level of oxalate in the body, contributing to the development of kidney stones.
- Allergic Reaction: taking too much of something can be bad for our body. Almonds are included in this category. It can result in fatal allergies, rashes, and inflammation.
- Medication Interaction: 100g of almonds provide 2.18mg of manganese, which is the upper limit of our body's requirement. If you overeat, the almonds can increase the level of manganese, which can interfere with your intake of BP medicine, laxatives, and antibiotics.
Best Time to Eat Almonds
To maximize the health benefits of almonds, it's recommended to eat them in the morning. Soak a handful of almonds overnight and enjoy them the next day for better digestion and nutrient absorption.
Your almond intake can vary based on health goals; eat them before bed for better sleep due to magnesium and tryptophan, or before a workout for a quick energy boost.
In The End
Adding almonds to your daily diet can boost heart, skin, and hair health. Just remember to consume them in moderation to enjoy the benefits without side effects; for that purpose, you can consult with the best Nutritionist in Pakistan by visiting www.apkamuaalij.com. For a quick consultation, dial 0423-2377001 and book your doctor through Apka Muaalij, the best telehealth platform in Pakistan.
Frequently Asked Questions (FAQs)
How many almonds should you eat a day?
A daily serving of 10-15 almonds is generally recommended for most individuals.
Is it better to eat almonds with the skin or without?
Eating almonds with their skin boosts fibre and antioxidants, while soaking overnight reduces tannins, improving nutrient absorption.
What is the best time to eat almonds?
The best time to eat is in the morning.
Are almonds good for the skin?
Yes, the high vitamin E content in almonds helps protect skin cells from oxidative damage, promoting healthy and youthful skin.
Do almonds increase hair growth?
Almonds are rich in biotin, a vitamin essential for hair health, which can support hair growth and reduce hair loss.
How long should you soak almonds?
Soaking almonds for 12-24 hours is recommended to reduce tannin content and improve nutrient absorption.
Which almonds are better: soaked or unsoaked?
Soaked almonds are easier to digest and may offer improved nutrient absorption compared to unsoaked almonds.
