Almonds are nutrient-dense powerhouses. Almonds can be consumed whole, in chunks or slices, or processed into almond butter or flour. Almond milk is another famous almond-based dish. This satisfyingly sweet nut is deserving of the title of superfood. Let’s look at some of the science-backed advantages of eating almonds regularly.
Almonds are regarded as one of the healthiest tree nuts available. They are high in nutrients and minerals and provide numerous health benefits. A daily handful of natural and unsalted almonds has been proven to prevent weight gain, battle diabetes, and promote heart health. They make tasty and nutritious snacks. But does this imply that you should consume as many as possible?
How Many Almonds Do You Eat Every Day?
You must limit your consumption of this and other high-energy foods. If you eat too much, your weight will suffer. The daily serving size is 1 ounce, which is approximately 20 nuts. This small serving contains 160 calories, which can soon build up if you don’t control your intake. Almonds contain beneficial fats, but if you don’t control your calories, they can quickly mount up.
Consuming Almonds in Moderation Aids in Weight Loss
Moderation is essential in every diet, whether it is sweet or savoury. Controlling your almond intake will allow you to receive the benefits. These nuts’ protein, fibre, and fat composition make you feel fuller for extended periods, which helps reduce overeating. A small amount of almonds per day has been shown to aid in healthy weight loss.
Read More: Reasons Consuming Peanut Butter for Weight Loss is Ideal to Be Fit
The Advantages of Eating Almonds
You only need about 20 nuts each day to reap all of the following benefits:
1. Antioxidant-rich
A single ounce of almonds offers 33% of your required daily vitamin E intake, a powerful antioxidant. Antioxidants attack free radicals in your body, resulting in improved immunity and the avoidance of chronic diseases.
2. Reduce LDL cholesterol
Although almonds contain a lot of fat, it’s the good sort called monounsaturated fats. These fats combat harmful LDL cholesterol linked to heart disease and stroke. Consuming almonds in moderation can lower your risk of certain illnesses while also preserving and developing your body’s cells.
3. High in Magnesium and Potassium
Magnesium is an essential mineral that aids in the maintenance of healthy blood circulation, a balanced flow of oxygen throughout your system, and the distribution of nutrients throughout your body. Potassium aids in muscular contraction, blood pressure regulation, and neuron activity. You can receive around 25% of your necessary daily magnesium and nearly 260 mg of potassium by consuming only 14 cups of almonds daily.
4. Increase Brain Power
These tasty almonds are beneficial to your brain! Almonds, which are high in the brain-boosting nutrients riboflavin and phenylalanine, improve neurological function. Growing children benefit the most from these nutrients because they require during brain development.
5. Pregnancy-Friendly
Almonds contain a significant amount of folic acid. As a result, they make an excellent snack for pregnant women. Folic acid is a B vitamin that plays an important function in developing a baby’s brain and spinal cord. According to research, the vitamin may also help fight certain cancers.
Ways to Eat Almonds for health
Almonds are a nutrient-dense snack with numerous health benefits. To enjoy them while maximizing their nutritional value, consider these ways to incorporate almonds into your diet:
Raw Almonds: Enjoy a handful of raw almonds as a quick and convenient snack. They provide healthy fats, fiber, and protein, helping you stay full and energized.
Almond Butter: Spread almond butter on whole-grain toast, add it to smoothies, or use it as a dip for fruits and vegetables. It’s a tasty way to boost your intake of healthy fats, protein, and vitamin E.
Almond Milk: Use unsweetened almond milk as a dairy-free alternative in your morning cereal, coffee, or baking recipes. It’s lower in calories and a good source of calcium.
Almond-Encrusted Foods: Crush almonds and use them as a coating for chicken, fish, or tofu. Baking or pan-frying with almond coating adds a delightful crunch and healthy fats.
Almond Toppings: Sprinkle slivered or chopped almonds on salads, yogurt, oatmeal, or even a bowl of ice cream. They add texture, flavor, and a nutrient boost.
Trail Mix: Create your own trail mix by combining almonds with dried fruits, seeds, and a touch of dark chocolate. This portable snack provides energy and essential nutrients.
Almond Flour: Substitute almond flour for wheat flour in baking recipes to add a nutty flavor and boost the protein content while reducing carbs.
Almond Granola: Make homemade granola with rolled oats, honey, and almonds. It’s a nutritious and flavorful topping for yogurt or a standalone snack.
Almond Smoothies: Blend almonds into your smoothies for added creaminess and nutrition. They pair well with fruits like bananas, berries, or mangoes.
Almond-Crusted Vegetables: Roast or bake vegetables like Brussels sprouts or asparagus with a sprinkle of crushed almonds for added flavor and crunch.
What Happens If You Consume Too Many Almonds?
1. Gastrointestinal Discomfort
Almonds can help you get your required daily fibre intake of 30 grammes. You may develop bloating, constipation, or cramping if you consume too many almonds. When eating nuts, drink water or another hydrating liquid because they have a low water content and can cause stomach distress.
2. Excessive Vitamin E
Vitamin E is regarded as a powerful antioxidant. Almonds contain more than 7 milligrammes per ounce serving. However, if you eat other foods high in vitamin E, limit how many almonds you eat daily. Excessive consumption might result in impaired eyesight, diarrhoea, lethargy, and headaches.
3. Allergic Response
When people consume a large amount of one type of food, they may develop an allergy to it. The same thing can happen if you consume too many almonds. The nut may cause your immune system to respond, resulting in an allergic reaction. If this happens, you should avoid eating almond-containing items for the rest of your life.
Conclusion:
In conclusion, almonds offer numerous health benefits and can be a valuable addition to your diet. The ideal daily portion size typically ranges from about 10 to 35 almonds, depending on your dietary goals and calorie needs. As with any dietary choice, balance is key, so monitor your intake and consult with a healthcare professional or registered dietitian if you have specific dietary concerns or goals.
FAQ
You can eat almonds in many ways, such as eating them raw to enjoy their natural flavour, soaking them overnight to enhance digestion, chopping them and adding them to salads, yoghurt or oatmeal. Despite all these ways to eat almonds, most people prefer to eat soaked almonds overnight. Because soaking makes them soft and easy to chew. Additionally, in this way, almond skin can also be removed easily, which otherwise would lower the nutrient absorption rate due to tannins in its skin.
As an expecting mother. 12-15 almonds a day is advisable as almonds have all the essential vitamins and minerals that support both the pregnant woman and the fetus. However, consuming almonds in moderation is vital or consult a doctor if you have allergies or health concerns.
Yes, it’s completely your call how you want to enjoy almonds, even though soaking almonds improves digestion and increases nutrient absorption. Yet, you don’t necessarily have to soak them to enjoy their taste and texture.
Diet experts say 8-10 almonds daily are good for building muscles. However, this may only be the case for some, as each individual has different dietary needs and overall calorie intake. Thus, consulting with a dietician who can provide personalized recommendations based on your overall health is advisable.
Consuming around 1 ounce, equivalent to approximately 23 soaked almonds, per day is a generally healthy and nutritious practice. Soaking almonds overnight and removing the skin can enhance nutrient absorption and aid digestion. This portion provides essential nutrients like healthy fats, fiber, protein, and vitamins. However, individual dietary needs vary, and moderation is key due to almonds’ calorie density. Consult with a healthcare professional or a nutritionist for personalized advice based on your specific health goals and requirements.
