Almonds are among the most well-known tree nuts that are highly nutritious and rich in healthy vitamins, minerals, fats, and antioxidants. Although most people believe that almonds are good for health, the question is, what are the specific benefits of it. Apart from the several benefits of almonds, it also serves as a major satisfaction to your taste buds.
Being rich in several nutrients, almonds improve the production of new cells and antibodies that help the body fight against diseases like obesity, hair loss, cancer, heart disease, high cholesterol, etc.
How many almonds can I eat in a day?
As per the Dietary Guidelines of America, one ounce or about 23 almonds a day is the ideal recommended intake. However, if you take two to four soaked almonds every day, it will help you to lose the extra fat faster. You can even add almonds to your salad to gain more benefits. So, eating a handful of almonds results in measurable changes along with incorporating different essential nutrients.
What are the negative effects of almonds?
Apart from several benefits, excessive almond intake can also result in side effects. These include; reduction of nutrient absorption in the body, weight gain, trigger allergies, constipation, and kidney stones. Therefore, you must make sure to consume the right amount of this ingredient to avoid any possible side effects.
What is the best time to eat almonds?
To receive the maximum benefits of almonds, an ideal time to consume them is in the morning. Consuming them along with your breakfast helps regulate blood sugar levels, boost your metabolism, and even keep you satiated. In addition, you can soak the nuts overnight and have them empty stomach the next morning to get the maximum benefits.
Are almonds good for skin and hair?
Almonds benefit for skin when consumed or applied daily. Since it is rich in Vitamin E, it nourishes and softens the skin. Furthermore, there are various benefits of almond oil for hair, as it is rich in Omega fatty acids and promotes hair growth. Additionally, it also helps make your hair strong and shiny and delay grey hair.
Are Almonds good for glowing skin?
According to Ayurveda and Unani, almonds are good for skin and even make it glow. They contain Vitamin E, and other healthy fats are known for their anti-aging properties and for curing skin blemishes, dark circles, and dry skin. Almond oil also serves as a good lip care product. Therefore, you must make almonds a daily habit and incorporate them into your beauty regime.
How many almonds should I eat for hair growth?
Although there is no fixed amount, you can consume anywhere between 1-25 almonds a day, depending upon your bodily requirements; however, taking 14-15 soaked almonds on an average daily will help ensure healthy and thick hair. Moreover, the high amount of magnesium they contain results in hair growth.
Does almond whiten skin?
Almonds are one of the easiest solutions for achieving whiter skin. They are rich in Vitamin E and other nutrients that promote skin repairing and rejuvenating. With regular use, you will bring out effective skin lightening results and improve your overall skin health.
Do almonds help acne?
Acne results due to lack of antioxidants in the body, which nuts like almonds can rectify. Therefore, incorporating almonds into your regular diet will not only give you clear, acne-free skin but also maintain its softness. In addition, Almond oil’s fatty acid can also help by dissolving excess oil in the skin and reducing acne appearance.
Does almond nuts cause pimples?
Again, consuming too many almonds, which contain Omega 6 fatty acids, can cause acne and redness. Although these fatty acids are beneficial for the body, consuming too much of them can lead to inflammation, which will, in turn, lead to acne or redness.
So, here are some of the benefits and ways of including almonds in your diet.
Benefits of Almonds
Almonds are high in antioxidants and help protect against oxidative stress that can damage the cell molecules and contribute to inflammation. As per research in 2008, it was found that eating almonds resulted in reduced levels of two biomarkers for oxidative stress. Therefore, taking a handful (84 grams) of almonds every day can increase the level of Vitamin E, which will lead to the formation of antioxidants.
- Brain Health
Almonds benefit for brain as they contain riboflavin and L-carnitine that help in increasing the brain cells. In addition, phenylalanine is a major chemical that helps the brain’s cognitive functioning, and almonds contain this chemical. So, just by consuming five pieces of almonds every morning, you can increase your brainpower. Moreover, when mixed with milk, almonds become rich in potassium, increasing memory flow.
- Control Diabetes
Almonds are also a good snack for diabetic patients as it contains magnesium, which makes them beneficial for diabetes and controlling blood sugar levels. As per a few studies, it has been found that almonds, when consumed in a good amount daily for a long time, can help control blood sugar levels. Therefore, for a diabetic patient, it is safe to consume one ounce or 23 soaked almonds daily.
- Breast cancer
Taking almonds as a part of your daily diet helps reduce the risk of breast cancer. According to several researches, a high intake of almonds significantly reduces the risk of breast cancer by 2-3 times. Therefore, nuts are a great choice to prevent cancer, and as per the evidence, you can consume a reasonable amount of it daily without any fear.
- Promotes hair growth and reduces hair fall
Being rich in Omega fatty acids and magnesium, almonds promote hair growth and help prevent hair damage. They provide enough nutrition to the hair follicles and make them strong. So, here are some steps to use almond oil for hair growth.
Add half a teaspoon of almond oil to one teaspoon of castor oil and two teaspoons of olive or coconut oil. Heat this mixture for about 2-3 minutes and gently massage it on your scalp. You should make head massage a weekly feature of your hair care routine as it enhances blood circulation and ensures the strengthening of hair follicles.
- Smooth and supple skin
Since almond use can result in glowing skin, here are two easy DIY almond face masks that can be included in your winter skincare to get healthy and youthful skin.
- Almond and milk face mask
In order to prepare this mixture, you will need 1 tablespoon of almond powder and 2 tablespoon of raw milk. Mix them well and prepare a thick paste. Wash your face before applying the mixture. Then, apply the mask and leave it for about 20 minutes. Finally, rinse your face with lukewarm water to get glowing skin.
2. Almond, milk, and oats face mask
Take 2 tablespoon almond, 3 tablespoon raw milk, and 1 tablespoon grounded oats. Mix the ingredients and prepare a paste. Next, clean your face with rose water and apply this mask. Apply it for about 20 minutes before going to bed. Next, wash your face with lukewarm water and apply a night cream after that.
- Great for Eyes
Almonds are the best solution for dark circles and puffy eyes. Rich in minerals and Omega fatty acids, they improve your eyesight and relieve stress. You can take 2-3 drops, gently massage almond oil on your eyelids, and leave it overnight. In fact, a great beauty secret to long eyelashes is the application of this oil.
- Cures Dandruff and Inflammation
Consuming almonds daily increases the number of nutrients like polyunsaturated, mono fatty acids, and various vitamins needed for good hair growth, preventing inflammation and dandruff.
You can massage your scalp with almond oil as it nourishes and moisturizes it to reduce flakiness, softens the hair, and prevents the damage caused by hair styling products.
- Chemical-free make-up remover
A great substitute for chemical-made make-up removers that do no good to your chemically exposed skin is almond milk or oil. This natural remover easily removes all the make-up layers from your skin without causing any rashes or itchiness. Just apply a few drops of almond oil to a cotton pad and remove your make-up gently.
- Excellent Source of Vitamin E
Almonds are also believed to be rich in Vitamin E, an antioxidant that protects your cells from getting toxic. By consuming almonds every day, high amounts of Vitamin E will be pumped into your bloodstream, thus reducing the risk of developing cancer, heart, or Alzheimer’s disease. However, you need to make sure that you consume the optimum amount of Vitamin E, as an excess of it can lead to prostate cancer.
Apart from this, men who include nuts in their diet are more fertile; almonds benefits for sperm by improving its quality and count.
- Improves Bone Strength
Almonds are rich in calcium, copper, magnesium, protein, and zinc, all of which contribute to bone strength. Experts have recommended eating almonds as they have phosphorus, calcium, and other nutrients that improve bone strength and prevent fractures. Moreover, they also help the body absorb other nutrients and ensure that your bones stay strong.
- Lower the Blood Pressure Level
High blood pressure often results from low levels of magnesium, which can even lead to kidney failure, strokes, and heart attacks. On the other hand, almonds contain magnesium, which will bring back the blood sugar level. Thus, if your body has low magnesium levels, you must incorporate almonds into your daily diet.
- Good Source of Energy
Manganese, copper, and riboflavin are the three nutrients present in almonds that efficiently produce energy. Ensuring the mitochondrial stays healthy is crucial for maintaining well-functioning cells; manganese and copper help in this. Riboflavin also plays an important function as it attaches itself to certain proteins and enables the body to produce oxygen-based energy.
Side Effects of Almonds
- May Weight Gain
About 164 calories are present in one ounce or 23 pieces of almonds. Therefore, if you are fasting, consuming 20 almonds in a day will not harm you. However, if you are eating well in a day or have certain weight issues, you must consume less than 10 almonds.
However, if you have an active lifestyle or follow a regular workout routine, consuming a few more almonds will not be an issue. But, you must eat in moderation to avoid other ill effects.
- Risk of Kidney Stones
Eating too many almonds can also result in a serious issue of kidney stones. Almonds contain an intestinal soluble compound known as oxalate. Around 469 milligrams of oxalates are present in 100 grams of almonds. Therefore, consuming an excess of oxalates can result in the formation of kidney stones and the beginning of renal failure.
- Hemorrhage and Blood Coagulation Issues
Almonds contain a plentiful amount of Vitamin E, and overconsumption can lead to serious issues like hemorrhage and blood coagulation issues. Therefore, if you are already taking Vitamin-E-rich food or supplements, you must limit your daily almond intake.
- Digestive Issues
Almonds are rich in fiber, and about 23 almonds contain 3.5 grams of fiber. Although this may seem good, too many almonds can cause constipation and other stomach issues like cramps, diarrhea, and gas. This usually happens when you do not drink enough water.
Excess intake of almonds can also lead to reduced nutrient absorption in the body. So, make sure to eat almonds in a limited amount.
Based on this, it is evident that almonds contain multiple healthy fats, protein, fiber, and Vitamin E. In addition to this, they have several benefits including, reduced blood pressure, blood sugar, and cholesterol levels. Furthermore, they are also known to promote weight loss and reduce hunger.