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
Energy	579 kcal	Vitamin B5	0.471mg	Magnesium
		Vitamin B7	0.137mg	Phosphorus
		Biotin (B7)	64mg	Potassium
		Choline	52.1mg	Selenium
		Folate	44µg	Sodium
		Vitamin E	25.6mg	Zinc

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 042 3238 0001 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.