Benefits, Side Effects, Nutrition Value and Facts
Almonds are the fruits of deciduous trees originally found in Asia and North Africa. it comes in two varieties, sweet and bitter. Sweet almonds are used in many Asian dishes, as well as dessert pastes and garnishes
Sweet almonds can also be processed into essential oils or extracts. Almond extract is commonly used as an alternative to vanilla extract in diabetic-safe recipes. Sweet almonds are often roasted and turned into slivers or chunks for texture in ice creams or puddings.
The bitter form of almonds is also used in cooking, but it must first be processed in the raw stage. Bitter almonds contain a toxic amount of prussic acid, which can be further refined into a poison called cyanide.
Consuming a handful of unprocessed, raw bitter almonds can lead to death from this poison. Consequently, the prussic acid must be leached out of the bitter almonds before they can be used by humans as food.
Consuming a handful of unprocessed, raw bitter almonds can lead to death from this poison. Consequently, the prussic acid must be leached out of the bitter almonds before they can be used by humans as food.
The designation 'bitter almonds' does not necessarily mean a disagreeable bitterness. Extracts from bitter almonds are used to flavor a very flavorful liqueur called amaretto.
The slight bitterness is a distinctive characteristic of amaretto, which is often mixed with orange juice or other sweet mixer to balance it out. Bitter almonds are also processed into slivers and whole pieces for salads and casseroles.
The slight bitterness is a distinctive characteristic of amaretto, which is often mixed with orange juice or other sweet mixer to balance it out. Bitter almonds are also processed into slivers and whole pieces for salads and casseroles.
Almonds are very high in the good form of cholesterol, and are often treated with hickory-smoked salts or other savory flavors.
Almonds Nutrition Facts
Almonds are highly nutritious and is categorized as one of the healthiest and well-balanced food.
The high content of oleic acid in almonds helps to fight against coronary diseases. Oleic acid, an unsaturated fatty acid reduces blood pressure.
Almonds contain antioxidants which remove the toxic oxygen free radicals from our skin and mucous membrane.
These nuts are rich in vitamin E which acts as a fat-soluble antioxidants. Vitamin E in almonds is present in the alpha-tocopherol form. 100 grams of almonds contain 25 grams of vitamin E.
Almonds contain unsaturated fats which have no cholesterol. It also aids in reducing the levels of LDL cholesterol that helps in lowering the chances of heart diseases.
Lots of minerals are present in almonds which include calcium, magnesium, potassium, iron and zinc among others.
Calcium, being the main mineral constituent of our body is needed for toning up muscles and bones and preventing diseases like osteoporosis.
A healthy consumption of almonds everyday helps meet the daily magnesium requirement of 300mg in young women and 350mg in young men.
Calcium, being the main mineral constituent of our body is needed for toning up muscles and bones and preventing diseases like osteoporosis.
A healthy consumption of almonds everyday helps meet the daily magnesium requirement of 300mg in young women and 350mg in young men.
Almonds are rich in folic acid and therefore beneficial for pregnant women, as they prevents the risk of birth defects in a baby. Folic acid also reduces the chances of cervical cancer.
Almonds are a source of phytochemicals which are chemical substances obtained from plants and help keep cancer and cardiac problems at bay. Phyto-chemicals cut down on the risk of cancer and several other chronic diseases.
Most of the B-complex vitamins such as riboflavin, thiamin, pantothenic acid and B-6 are obtained from these nuts.
It is therefore quite obvious that almonds are a complete food.
Health Benefits of Almonds
Help Prevent Heart Disease and Heart Attacks
Almonds are high-fat food that contains monounsaturated fats and antioxidants, which promotes heart health and prevent factors of cardiovascular disease. The fats and antioxidants are associated with reduced risk of heart diseases.
Almonds specifically supply antioxidants and flavonoids, plant-based compounds present in the skin of almonds that work with vitamin E to improve artery health and reduce inflammation.
Almonds help prevent damage from forming within artery walls and protect against dangerous plaque buildup.
Almonds help prevent damage from forming within artery walls and protect against dangerous plaque buildup.
Almonds nutrition benefits also make them a great food to support healthy cholesterol and blood pressure levels as they hold key nutrients to heart health, including arginine, magnesium, copper, manganese, calcium and potassium.
Almonds have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes.
Almonds have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes.
Support Healthy Brain Function
Raw almonds and almond oil is considered most effective for the brain. Having a few almonds everyday helps in improving memory and concentration, especially in children. It is also believed to make children sharp and active.
Almond is rich in what is known as nutrientriboflavin and phenylalanine (L-carnitine). These two substances improve neurological function and preventing cognitive decline. In other words, almonds boost brain power.
This is why it is most beneficial for growing children and adults, especially the elderly, as it helps in reducing the risk of inflammation that can cause brain disorders including dementia and Alzheimer’s disease.
Almond is rich in what is known as nutrientriboflavin and phenylalanine (L-carnitine). These two substances improve neurological function and preventing cognitive decline. In other words, almonds boost brain power.
This is why it is most beneficial for growing children and adults, especially the elderly, as it helps in reducing the risk of inflammation that can cause brain disorders including dementia and Alzheimer’s disease.
Maintain Skin Health
Almonds are a great source of vitamin E and other antioxidants that nourish the skin and reduce signs of aging.
Almonds nutrition contains high concentrations of catechin, epicatechin and flavonol, antioxidants including quercetin, kaempferol and isorhamnetin.
These compounds fight against skin cancer and damages caused by reversing oxidative stress from a poor diet, pollution and UV light exposure.
Almonds’ healthy fats, plus their ability to improve circulation, also help keep skin hydrated and better able to heal wounds.
Applying almond oil directly on the skin also helps in having a smooth and healthy skin. Sweet almond oil benefits also include treatment and prevention of dry and cracked skin. This oil is also popularly applied to baby's skin.
Almonds nutrition contains high concentrations of catechin, epicatechin and flavonol, antioxidants including quercetin, kaempferol and isorhamnetin.
These compounds fight against skin cancer and damages caused by reversing oxidative stress from a poor diet, pollution and UV light exposure.
Almonds’ healthy fats, plus their ability to improve circulation, also help keep skin hydrated and better able to heal wounds.
Applying almond oil directly on the skin also helps in having a smooth and healthy skin. Sweet almond oil benefits also include treatment and prevention of dry and cracked skin. This oil is also popularly applied to baby's skin.
As Antioxidants
33% of the daily requirement of Vitamin E (which comprises a fat-soluble antioxidant) required by the body, can be made up by taking one ounce of almonds.
That is the reason they are considered rich source of Vitamin E. So by inculcating just one ounce of almonds in your daily diet, you can get the essential amount of antioxidants in your body and prevent the onset of several chronic diseases.
That is the reason they are considered rich source of Vitamin E. So by inculcating just one ounce of almonds in your daily diet, you can get the essential amount of antioxidants in your body and prevent the onset of several chronic diseases.
Rich in Magnesium and Potassium
Magnesium is required by the body for undisturbed blood circulation, and improved flow of oxygen, and several nutrients throughout the body.
Most cases of heart attacks are associated with a deficiency in this important mineral. So, a quarter-cup of almonds is good enough to make up for about 25% of the daily requirement of magnesium.
Potassium is another substance which the body needs for keeping processes such as nerve functioning and muscle contraction running smoothly.
Normal blood pressure and proper heart function is thus, dependent on an adequate quantity of this mineral.
A quarter cup of almonds contain 257 mg of potassium, and it beefs up your defense against severe conditions like high blood pressure, and atherosclerosis.
Most cases of heart attacks are associated with a deficiency in this important mineral. So, a quarter-cup of almonds is good enough to make up for about 25% of the daily requirement of magnesium.
Potassium is another substance which the body needs for keeping processes such as nerve functioning and muscle contraction running smoothly.
Normal blood pressure and proper heart function is thus, dependent on an adequate quantity of this mineral.
A quarter cup of almonds contain 257 mg of potassium, and it beefs up your defense against severe conditions like high blood pressure, and atherosclerosis.
It is Good for Pregnant Women and their Babies
Almonds contain folic acid, which is one of the most important nutrient to prevent birth defect in pregnancy.
Benefits of almonds during pregnancy also include its use in the treatment of constipation, which is commonly seen during pregnancy.
Almonds being high in folic acid, is immensely beneficial for expecting mothers and their newborn babies. Folic acid is essential in preventing any kind of abnormalities in infants.
Benefits of almonds during pregnancy also include its use in the treatment of constipation, which is commonly seen during pregnancy.
Almonds being high in folic acid, is immensely beneficial for expecting mothers and their newborn babies. Folic acid is essential in preventing any kind of abnormalities in infants.
Hair Treatment
Treating hair problems is also an important benefit of eating almonds.
It is used to treat dryness of hair and prevent it from being coarse and thereby preventing hair fall.
Hair-fall, dandruff, graying and dryness can be all addressed to by daily massages using almond oil.
It is used to treat dryness of hair and prevent it from being coarse and thereby preventing hair fall.
Hair-fall, dandruff, graying and dryness can be all addressed to by daily massages using almond oil.
Help Control Blood Sugar Levels and Prevent Diabetes
Almonds’ rich supply of MUFAs helps slow the rate at which glucose (sugar) is released into the bloodstream.
In addition to managing blood sugar and preventing insulin resistance (which can occur over time when the body becomes less reactive to insulin, the sugar-controlling hormone), almonds nutrition benefits include the ability to lower other common diabetes risks: unhealthy body weight, inflammation and high levels of oxidative stress.
In addition to managing blood sugar and preventing insulin resistance (which can occur over time when the body becomes less reactive to insulin, the sugar-controlling hormone), almonds nutrition benefits include the ability to lower other common diabetes risks: unhealthy body weight, inflammation and high levels of oxidative stress.
Help With Weight Loss and Prevent Overeating
Healthy fats and dietary fiber aid in weight loss because they help you feel full, which curbs overeating and unhealthy snacking.
Although nuts are high in fat and calories, they prolong the feeling of satisfaction after you eat and keep your blood sugar more stable than low-fat meals do.
Thus, you’re less likely to experience a roller-coaster of energy dips and food cravings.
Although nuts are high in fat and calories, they prolong the feeling of satisfaction after you eat and keep your blood sugar more stable than low-fat meals do.
Thus, you’re less likely to experience a roller-coaster of energy dips and food cravings.
Increase Nutrient Absorption
The body needs adequate amounts of fat in the diet in order to properly absorb “fat-soluble” nutrients, like vitamins A and D.
Almonds are also considered one of the only nuts that help alkalize the digestive tract, reducing acid buildup and balancing the body’s pH.
A healthy pH level is crucial for proper digestion, immunity and disease prevention.
Additionally, the nutrients present in almonds may help regulate digestive enzymes that are involved in nutrient extraction, cholesterol synthesis and bile acid production.
Almonds are also considered one of the only nuts that help alkalize the digestive tract, reducing acid buildup and balancing the body’s pH.
A healthy pH level is crucial for proper digestion, immunity and disease prevention.
Additionally, the nutrients present in almonds may help regulate digestive enzymes that are involved in nutrient extraction, cholesterol synthesis and bile acid production.
It is Lactose Free
One of the major almond milk health benefits is that it is lactose free, making it the best alternative to cow's milk.
The milk which is derived from almonds is more suitable for people who are lactose intolerant as they cannot digest the sugar found in cow's milk.
The milk finds its application in almost all food recipes which has cow's milk as one of its ingredients.
To add to this, almond milk is free of antibiotics and hormones, nutritionally rich, low in calories and tastes great.
The milk which is derived from almonds is more suitable for people who are lactose intolerant as they cannot digest the sugar found in cow's milk.
The milk finds its application in almost all food recipes which has cow's milk as one of its ingredients.
To add to this, almond milk is free of antibiotics and hormones, nutritionally rich, low in calories and tastes great.
Prevents Gallstone
The occurrence of gallstones can also be prevented by eating almonds. A mere 1 ounce of these nuts each week means 25% less risk of developing this condition.
Increase Digestive Health
In addition to healthy fats and alkaline-forming molecules, almonds (especially the skin of almonds) contain probiotic components that help with digestion, detoxification and healthy bacterial growth within the gut flora — a key to actually utilizing nutrients from food and preventing nutrient deficiencies.
Almond skins may to an improvement in the “intestinal microbiota profile,” meaning the intestine’s bacterial activities improve and promote numerous health benefits due to the presence of prebiotic properties, the precursors for probiotics.
Can Help Fight Cancer and Inflammation
Almonds contain gamma-tocopherol, a type of vitamin E that acts as a powerful antioxidant, fighting free radical damage and oxidative stress that are linked to cancer.
Many studies find a link between nut consumption and cancer prevention, including a reduced risk for colon, prostate and breast cancers.
Many studies find a link between nut consumption and cancer prevention, including a reduced risk for colon, prostate and breast cancers.
Help Maintain Dental and Bone Health
Almonds are a good source of trace minerals, including magnesium and phosphorus, which is a crucial nutrient for building and maintaining strong teeth and bones.
Almonds nutrition benefits include the ability to help prevent tooth decay, fight cavities, lower the risk for bone fractures and fight osteoporosis.
Almonds nutrition benefits include the ability to help prevent tooth decay, fight cavities, lower the risk for bone fractures and fight osteoporosis.
Recipes Featuring the Almond
Almond Butter Banana Protein Bars Recipe
INGREDIENTS:
2 cups steel cut oats
4 scoops vanilla whey protein powder (1 cup)
¼ cup oat flour
1 tablespoon flaxseed, ground
1 cup sprouted almond butter
¼ cup honey
2 ripe bananas
½ cup applesauce
1 teaspoon vanilla Extract
DIRECTIONS:
Preheat oven to 350 degrees F.
Grease 8×8 pan with coconut oil.
Mix the oats, whey, oat flour and flaxseed. Once combined, add almond butter, applesauce, vanilla and honey.
Mash the bananas into the mixture and combine.
Spread batter into pan and bake about 15 minutes.
banana-nut-bars
You can also take advantage of almonds nutrition by making some of these healthy and easy recipes:
Almond Berry Cereal Recipe
Conventional cereal can be full of refined sugar! Instead, try this almond berry cereal recipe. It’s full of healthy fats to help support hormone health and give energy throughout your day.
Dark Chocolate Almond Butter Recipe
This recipe is an amazing addition to any snack. Try this fun twist on a classic and enjoy.
Coconut Almond Joy’s Recipe
Coconut is another one of the healthiest foods you can eat. Coconut is a medium chain fatty acid that is easily digested and converted to energy instead of being stored as fat.
Thus, coconuts can aid in weight loss, help stimulate the metabolism and have amazing antimicrobial properties.
Thus, coconuts can aid in weight loss, help stimulate the metabolism and have amazing antimicrobial properties.
Almonds Side Effects
Small quantities of almonds usually fit well into most diets, but eating too many can cause side effects. Understanding the risks helps you appropriately plan your diet and avoid pitfalls.
Eating too much of these nuts can trigger weight gain, cause medicine interactions, vitamin E overdose, and may lead to gastrointestinal problems.
So, as recommended by experts, simply munch on 15 - 20 almonds a day and you can add more to your healthy life and happy smile!
Eating too much of these nuts can trigger weight gain, cause medicine interactions, vitamin E overdose, and may lead to gastrointestinal problems.
So, as recommended by experts, simply munch on 15 - 20 almonds a day and you can add more to your healthy life and happy smile!
Weight Gain
Eating a large quantity of almonds can trigger weight gain. The recommended serving of almonds stands at 1 oz. because these nuts are high in calories and fat -- 163 calories and 14 g of fat per ounce.
You gain a pound if you consume 3,500 calories above what you burn, so adding just 500 calories to your diet each day for a week can make you gain weight.
If you consume approximately 3 oz. of almonds each day without accounting for them in your meal plan, you can gain 1 lb. in a week.
Even though the fat in almonds is primarily healthy fats, eating 3 oz. of almonds introduces 42 g of fat into your diet.
Limit your fat consumption to 20 to 35 percent of your daily calories, or 44 to 78 g if you follow a 2,000-calorie diet, to avoid weight gain.
You gain a pound if you consume 3,500 calories above what you burn, so adding just 500 calories to your diet each day for a week can make you gain weight.
If you consume approximately 3 oz. of almonds each day without accounting for them in your meal plan, you can gain 1 lb. in a week.
Even though the fat in almonds is primarily healthy fats, eating 3 oz. of almonds introduces 42 g of fat into your diet.
Limit your fat consumption to 20 to 35 percent of your daily calories, or 44 to 78 g if you follow a 2,000-calorie diet, to avoid weight gain.
Medication Interactions
Almonds are quite high in manganese. Each 1 oz. serving provides you with 0.6 mg of this mineral.
Under normal circumstances, this is a good thing -- you need 1.8 to 2.3 mg per day to help your body function properly.
If you consume a lot of almonds, particularly on top of a manganese-rich diet, this might trigger drug interactions.
High quantities of manganese in your blood can interfere with some antipsychotic drugs, as well as antacids, laxatives, blood pressure medications and certain antibiotics.
Under normal circumstances, this is a good thing -- you need 1.8 to 2.3 mg per day to help your body function properly.
If you consume a lot of almonds, particularly on top of a manganese-rich diet, this might trigger drug interactions.
High quantities of manganese in your blood can interfere with some antipsychotic drugs, as well as antacids, laxatives, blood pressure medications and certain antibiotics.
Vitamin E Overdose
Including almonds in your diet provides you with vitamin E, which offers antioxidant protection. You get 7.4 mg of vitamin E per ounce of nuts, roughly half the amount you need each day.
It takes a lot of almonds to rise above the tolerable upper limit of 1,000 mg per day, but it is possible, especially if you eat a diet rich in vitamin E foods, such as eggs, fortified cereals, spinach and whole grains.
Too much vitamin E in your body can trigger an overdose situation, causing lethargy, blurred vision, headaches, diarrhea and flatulence.
It takes a lot of almonds to rise above the tolerable upper limit of 1,000 mg per day, but it is possible, especially if you eat a diet rich in vitamin E foods, such as eggs, fortified cereals, spinach and whole grains.
Too much vitamin E in your body can trigger an overdose situation, causing lethargy, blurred vision, headaches, diarrhea and flatulence.
Gastrointestinal Problems
One ounce of almonds contains 3.5 g of fiber, an amount that contributes to the quantity you need each day -- 25 to 38 g -- to prevent diarrhea and constipation.
However, eating too many almonds can actually cause constipation and abdominal bloating if your body is not used to processing large amounts of fiber.
If you consume a lot of almonds, drink water along with them to help your body handle the fiber intake.
However, eating too many almonds can actually cause constipation and abdominal bloating if your body is not used to processing large amounts of fiber.
If you consume a lot of almonds, drink water along with them to help your body handle the fiber intake.
Toxicity
Some say bitter almonds are unsafe to consume since it contains a poisonous chemical called hydrocyanic acid (HCN).
Serious side effects can occur such as slowing of the nervous system, breathing problems, and death. Others say it's safe to consume bitter almonds and some even use it as a natural treatment for cancer.
Serious side effects can occur such as slowing of the nervous system, breathing problems, and death. Others say it's safe to consume bitter almonds and some even use it as a natural treatment for cancer.
According to the modern F.D.A., bitter almonds are poisonous.
However, it's also a fact that they contain the cancer destroying vitamin B17. Funny how that works. Bitter almonds had been eaten by humanity unimpaired during the previous 6,000 years of history.
However, it's also a fact that they contain the cancer destroying vitamin B17. Funny how that works. Bitter almonds had been eaten by humanity unimpaired during the previous 6,000 years of history.
People who warn us about bitter almonds typically state that they contain prussic acid (a chemical precursor to cyanide compounds), and hydrocyanic acid (also in the cyanide family).
Similar compounds exist in benign organic forms in most of our healthiest foods, so while it is true that bitter almonds contain these compounds (like other healthy foods), is it also equally true that our science does not understand how these organic forms operate inside the body.
The danger of bitter almonds is generally assumed based on the discovery of these compounds, and not on empirical evidence of people actually falling dead from almond poisoning.
Real science does not present assumptions as facts.
Similar compounds exist in benign organic forms in most of our healthiest foods, so while it is true that bitter almonds contain these compounds (like other healthy foods), is it also equally true that our science does not understand how these organic forms operate inside the body.
The danger of bitter almonds is generally assumed based on the discovery of these compounds, and not on empirical evidence of people actually falling dead from almond poisoning.
Real science does not present assumptions as facts.
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