Almonds and Health Benefits
I believe almonds are the most popular nuts in the world.
They provide protein, fiber, healthy fats, and other essential nutrients (vitamin E, magnesium, calcium, manganese, copper, and phosphorus, etc.) for your diet.
In recent years, almonds have become known for their health benefits and versatility.
Almond milk, almond flour, and almond butter are excellent choices for those who maintain a gluten-free lifestyle, as almonds are naturally gluten-free.
Almonds are very easy to incorporate into your diet:
Garnish your porridge
Add a few soaked almonds to your salads to make them more filling and crunchy.
Add them to your desserts
Add them to baking
Grind them and use them as topping for your cakes, smoothies, etc.
Daily intake of nuts should not exceed a palm-sized serving. A handful of nuts of your choice, including almonds, could be the perfect healthy snack for you.
To reap all the health benefits, choose raw, unprocessed almonds.
Let us dive into the health benefits of almonds.
Almonds are good for bone health.
One ounce (about 28 grams) of almonds contains 32% of the recommended daily manganese intake, contributing to bone health, and 76.3 mg of calcium.
The healthy fats, magnesium, calcium, manganese, potassium, and zinc in almonds can promote bone health.
Almonds can relieve anxiety and depression.
Almonds are rich in magnesium – 1 ounce of almonds contains 75 mg of magnesium, about a quarter of the recommended daily intake.
Magnesium is nature’s relaxing mineral that can help you fall into a peaceful slumber.
Almonds can help relieve insomnia, anxiety, and depression.
The unsaturated fats in almonds help increase serotonin levels, improving sleep quality.
Serotonin is considered a natural mood stabilizer that can relieve depression and anxiety.
In addition, magnesium contributes to bone health.
Almonds are a source of protein.
One ounce (about 28 grams) of almonds provides your body with about 6 grams of protein.
Studies I have come across over the years show that women benefit more from eating plant-based proteins than red meat and other animal products because it lowers the risk of heart disease and premature death.
However, this does not mean that you should completely ban meat from your eating habits but stay more on the white meat and fish side.
Almonds help in weight control.
Since almonds are rich in fiber and healthy fats, they increase the feeling of satiety at your meals and keep you fuller for longer.
It means that we can add almonds into a weight loss or weight control diet.
Almonds are an easy-to-carry snack that you should always have handy in your purse.
Some nutritionists suggest that soaked almonds aid weight loss by releasing enzymes such as lipase. These enzymes aid in weight loss.
Since moderation is the key to everything, include almonds in your diet in reasonable amounts. Excessive consumption of almonds can be harmful to your body weight.
I do not recommend consuming almonds alone as a snack, as it is easy to overdo it with almonds, which can easily lead to extra pounds. Imagine the situation if you grab a bowl of almonds and cozy up on the couch while you TV!!!!
Almonds can lower the risk of heart disease.
Almonds are essential nuts for heart health and contain no cholesterol. They may help maintain a healthy heart and cholesterol levels.
Studies suggest that regular consumption of almonds lowers LDL cholesterol levels, crucial for preventing heart disease. According to heart specialists and nutritionists, eating almonds can reduce harmful cholesterol levels.
The high potassium content in almonds can help regulate blood pressure.
Almonds are a rich source of vitamin E: 37% of the recommended daily intake is in just one ounce of almonds (about 28 grams). Vitamin E is a fat-soluble antioxidant that supports immune function and fights infections.
Studies have linked higher vitamin E intake to lower rates of heart disease.
Almonds also contain magnesium, which is essential for heart health. A handful of almonds can be good for your heart.
Almonds help maintain healthy blood sugar levels.
People who have diabetes can benefit from almonds. The magnesium found in almonds helps control blood sugar levels.
Are almonds suitable for everyone?
Almonds are a great source of healthy fats, proteins, and essential nutrients.
However, even though they are healthy, almonds can be pro-inflammatory for some people, so it is better to avoid them even if they are healthy.
When we consume almonds or other nuts, we have to produce more bile and pancreatic enzymes to process the fats in almonds.
Almonds contain certain chemicals and anti-nutrients that can irritate parts of our digestive system so that you may get gas or pain in the gallbladder area.
Since I suffer from a gallbladder condition, my healthy consumption limit is ten soaked and peeled almonds daily.
Some recommend not eating almonds on an empty stomach.
People with a gallbladder or pancreatic condition need to be careful about how many almonds they consume.
Although almonds are healthy, they contain high levels of oxalates, which, when combined with calcium, can cause kidney stones.
However, it is almost impossible to avoid oxalates as they are in many foods, including spinach, beans, nuts, chocolate, and rhubarb.
At the top of the list for oxalate content are almonds – 469 milligrams/100 g and cashews 262 milligrams/100 g.
Women prone to oxalate calcium kidney stones better opt for the nuts with the lowest oxalate content. Macadamia nuts – 42 milligrams/100 g and pistachios – 49 milligrams/100 g contain the lowest amounts of oxalates.
Drink lemon water, as the citrates found in lemon reduce the risk of kidney stone formation.
Drink plenty throughout the day because kidney stones form when too many oxalates and too little fluid in the urine.
How many are too many?
Not surprisingly, you feel better when you eat whole foods.
When it comes to nuts, you need to find the right balance that suits you to reap all the health benefits without gaining weight. That means limiting your portions.
I am sure many of you are wondering how many almonds you can eat per day to reap all the health benefits and keep off extra pounds.
Unfortunately, I am not in a position to give you an exact answer.
The Dietary Guidelines for Americans recommend a daily serving of 1 ounce (about 28 grams), about 23 almonds, and is considered safe and beneficial to your health.
Since I have a gallbladder condition, I cannot stick to 23 almonds daily. However, I do eat ten soaked almonds daily for breakfast.
Some nutritionists say that a handful of almonds (about 23) is suitable for our heart and diabetes.
One ounce of almonds contains 7 mg of vitamin E, half the recommended daily intake.
Eating too many almonds will lead to an overdose of vitamin E, which can cause nausea, upset stomach, etc.
Why should we eat almonds after soaking?
Soaked almonds are easier to digest and can increase the absorption of nutrients. They also taste more buttery, which can be more inviting.
Some of you may think that soaking your almonds overnight is too much of a hassle, but it’s worth it.
Raw almonds are difficult for some people to digest, so roasted almonds can be another option, but with fewer nutrients.
Should we remove the skin from the almonds?
Some recommend peeling the almonds, and others do not.
They say that you lose most fiber when you peel the almonds.
I think the best thing you can do is listen to your body. Learn how your digestive system reacts when you eat shelled and unshelled almonds so you can make the best decision for yourself.
Some claim that almond hulls contain potent antioxidants that, when combined with the vitamin E from the hull, can significantly impact your health in a good way.
As for me, I always soak almonds overnight and then peel them. Otherwise, my digestion suffers.
How do you soak almonds?
Put the almonds in a small glass bowl, pour lukewarm water over them, and let them stand overnight.
Drain them and peel off the skin if you choose unpeeled almonds
I think your body can give you the correct answer on whether you should eat peeled or unpeeled almonds and how many almonds are too many. All you have to do is experience and figure out the right balance for you.
For sure, soaked almonds are easy on the digestive system.
Until next time, stay healthy and make the most of your days.
I would love to hear from you. Just leave a comment below, and I’ll be happy to share my experience with you.
With kindness and gratitude,
The content of this blog should never be used as a substitute for medical advice from your doctor or other qualified healthcare professional.