Almonds are a type of tree nut that contain vitamins, fiber, and “good” fats. Their high nutrient content means they have many health benefits.
Benefits of almonds include:
- High levels of vitamins and minerals
- Vitamin E: one serving (one ounce) contains 50% of the daily requirement for vitamin E
- Magnesium: one serving contains 25% of the daily requirement for magnesium
- Vitamin B2 (riboflavin): one serving contains 25% of the daily requirement for riboflavin
- Protein: 6 grams of plant protein per serving
- A good amount of fiber
- One serving contains 4 grams of fiber, making them the tree nut with the most fiber
- About 12-15% of an almond’s total weight is fiber
- Improved cholesterol
- The polyunsaturated fats contained in almonds can lower LDL (“bad”) cholesterol
- Almonds can also raise HDL (“good”) cholesterol
- One study found that consuming a Mediterranean diet that included nuts reduced the risk of having a cardiovascular event by about 30%
- Reduced blood pressure
- Almonds have been shown to lower systolic blood pressure, the pressure in the arteries when the heart beats, which improved the ability of blood vessels to dilate
- One study found that consuming 50 grams of almonds daily for four weeks lowered systolic blood pressure by about 10 mmHg
- Good for the skin
- Eating two servings of almonds per day was shown in studies to help reduce wrinkles and skin pigmentation in postmenopausal women
- Can help decrease belly fat
- In a study of healthy overweight and obese adults on a calorie-restricted diet, almond-eating dieters lost proportionally more body fat and more specifically, more belly fat
- Can provide fewer calories than expected
- Though almonds have 170 calories per 1/4 cup, the way the body digests these calories results in fewer calories absorbed
- Compared to the number of calories listed on nutrition labels:
- In whole unroasted almonds, 25% fewer calories are absorbed
- In whole roasted 19% fewer calories are absorbed
- In chopped roasted almonds 17% fewer calories are absorbed
What Are Disadvantages of Almonds?
Almonds are overall a healthy food, but they are very calorie-dense, so they must be eaten in moderation or they could contribute to weight gain.
In addition, many people suffer from tree nut allergies, and may have an allergic reaction to eating almonds. Symptoms of tree nut allergies may include:
- Nausea
- Vomiting
- Abdominal pain and cramping
- Diarrhea
- Difficulty swallowing
- Itching or swelling of the lips, tongue, throat, skin, or other parts of the body
- Severe allergic reaction (anaphylaxis)
Eating almonds in excess can also result in:
- Constipation
- Even though they are high in fiber, too much fiber can cause constipation, diarrhea, or abdominal cramps, especially if consumed without also drinking water
- Reduced nutrient absorption
- The high fiber of almonds can bind with magnesium, calcium, iron, and zinc and inhibit their absorption in the body
- Vitamin E overdose
- Excess vitamin E can interfere with blood clotting
- Almonds contain high levels of vitamin E and in people who take vitamin E supplements or eat foods high in vitamin E should consume almonds in moderation
- Kidney stones
- Almonds contain oxalates which can contribute to the formation of kidney stones
- Cyanide poisoning
- Bitter almonds have high levels of hydrocyanic acid, about 40 times more than sweet almonds
From 
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Reviewed on 7/6/2022
References
REFERENCES:
Image source: iStock Images
https://blog.nasm.org/health-benefits-of-almonds
https://www.eatthis.com/secret-effects-eating-almonds/
https://neaai.com/understanding-tree-nut-allergies/
https://krishijagran.com/health-lifestyle/7-side-effects-of-eating-too-many-almonds/
Image source: iStock Images
https://blog.nasm.org/health-benefits-of-almonds
https://www.eatthis.com/secret-effects-eating-almonds/
https://neaai.com/understanding-tree-nut-allergies/
https://krishijagran.com/health-lifestyle/7-side-effects-of-eating-too-many-almonds/