Almonds: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Introduction:

Relishing an ice cream with almond toppings or a glass of almond milk is a major satisfaction for our taste buds. Almonds, also known as Prunus dulcis, are among the world’s most loved tree nuts. They are one of the oldest tree nuts in the world and are native to the Mediterranean region. In the 16th century, almonds were first introduced in Kashmir by Persian settlers. However, cultivation has now spread to Maharashtra, Kerala, Andhra Pradesh and Tamil Nadu. Locally known as “badam”, these nuts are light in colour, have a semi-hard shell with a wrinkled skin. Depending on the skin, many varieties are available, including green almonds, molar, sanora, ferradual, green almonds, peerless almonds and Carmel almonds; the California variety is considered to be the best. Apart from their use in the kitchen, almonds are packed with the goodness of health! Let’s discover how can this tiny food ingredient move mountains when it comes to health!^1,2 

Did you know?

• Almonds are a rich source of vitamin E, with one ounce providing 37% of the recommended daily intake. Source: ncbi
• Regular almond consumption has been associated with a reduced risk of heart disease. Source: ncbi
• Almonds are rich in antioxidants, which help protect against oxidative stress and inflammation.Source: ncbi
• Almonds have been shown to help lower LDL cholesterol levels, reducing the risk of heart disease. Source: ncbi

Nutritional Value of Almonds:

Almonds are highly beneficial due to the presence of various nutritional components. The nutritional value of 100g of almonds is given below:

• Energy: 575 kcal
• Fat: 949 g
• Protein: 21 g
• Fibre: 12.2 g
• Potassium: 670 mg
• Phosphorus: 484 mg
• Magnesium: 268 mg
• Calcium: 265 mg
• Vitamin E: 26 mg
• Omega-3 fatty acids: 6 mg
• Iron: 3.5 mg

The moisturising qualities of almond oil might aid in soothing your dry skin and reducing irritation. According to research, creams containing almond oil may be used topically to relieve eczema and dermatitis symptoms. Additionally, almond oil may help with skin tone and appearance. Almond oil might also assist to hydrate and strengthen your hair and scalp. It might aid in healing damaged hair and taming frizz and moisture. Additionally, almond oil may be able to tackle the signs of a dry, itchy scalp.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Properties of Almonds:

The consumption of almonds shows numerous scientifically proven properties; some of these properties are mentioned below: 

• It may have antioxidant properties. 
• It may act as an anticancer agent. 
• It might have natural anesthetic properties. 
• It may have hematinic properties. 
• It may act as a cognition-enhancing agent. 
• It may have cardio-protective properties.³ 

From my knowledge, almonds contain unsaturated fat, which may raise serotonin levels over the day. Your brain has a hormone called serotonin that may aid in regulating your sleep and waking cycles. Better sleep at night is a result of higher levels of serotonin during the day.

Dr. Smita Barode, B.A.M.S, M.S.

Potential Uses of Almonds for Overall Health:

Some of the potential benefits of almonds are described as follows: 

1. Potential Uses of Almonds on Cognition

Age-related decline in cognitive function is a major public health issue. Literature reviews suggest that almonds’ nutrients may help improve cognitive function. Jelena et al. conducted a study in 2022 to assess the effect of almonds on cognition in the elderly. Six months of consumption of almonds by the elderly showed an improvement in cognition the elderly. This indicates that the consumption of almonds may help improve cognitive function. However, more studies are needed to support these claims.⁴ 

2. Potential Uses of Almonds on Heart

Almonds may exert cardio-protective effects. Soumik et al. conducted a literature review in 2018, the summary estimates of which state that the cardio-protective effect is attributed due to the presence of mono- and polyunsaturated fatty acids (MUFAs and PUFAs), minerals and vitamins like copper, magnesium, calcium, iron, phosphorus, zinc, potassium. In addition, a meta-analysis conducted by Berryman et al. in 2015 supports the consumption of almonds to reduce low-density lipoprotein (bad cholesterol) and maintain high-density lipoprotein (good cholesterol). This indicates that almonds may have a positive impact on cardiovascular health. However, more studies are needed to support these claims.⁵ 

3. Potential Uses of Almonds for Breast Cancer

Breast cancer is the most common cancer affecting women worldwide; few literature studies support the anticancer role of almonds. Alejandro et al. conducted a study in 2015 to assess the impact of almonds on breast cancer. This study showed higher consumption of almonds was associated with a reduced risk of breast cancer by 2-3 times. This indicates that consuming almonds may help manage breast cancer. However, more studies are needed to support these claims.⁶ 

4. Potential Uses of Almonds for Glycaemic Control

Almonds may help in improving the glucose levels in blood, also known as glycaemic levels. Sing-Chung et al. conducted a study in 2011 to assess the effect of almond consumption on glycaemic control in type 2 diabetes mellitus. As a result, 12 weeks of almond consumption by the study participants showed a positive impact on glycaemic control. This indicates that the consumption of almonds may help in balancing glucose levels in the blood. However, more studies are needed to ensure these facts.⁷ 

5. Potential Uses of Almonds on Inflammation

Almonds are rich in monounsaturated fatty acids, which may help lower inflammatory markers like C-reactive protein. Shahin et al. conducted a literature review in 2022 to assess the effects of almond consumption on inflammation. This study showed that daily consumption of almonds might help in reducing inflammation by lowering inflammatory markers like C-reactive protein. This indicates that the consumption of almonds may have a natural anti-inflammatory effect and a beneficial effect on arthritis. However, more studies are needed to support these claims in humans.^8,9 

6. Other Potential Uses of Almonds³

• They may help in dealing with birth defects due to the presence of folic acid. 
• Being a good source of magnesium, it may help boost hair growth. 
• They may provide a beneficial effect on nervous system due to the presence of magnesium. 
• It may help in managing anaemia due to the presence of iron, copper and vitamins. 
• Being a rich source of antioxidants, it may have an anti-inflammatory activity. 
• It may improve vision because of the presence of Vitamin E. 
• As they have a low level of carbohydrates and high content of fiber and protein, it may help in weight loss. 

Though there are studies that show the benefits of Almonds in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of Almonds on human health.  

I recently read an article which suggests almond milk may act as a fantastic substitute for cow’s milk, whether you have allergies to dairy products or avoid it for other reasons. It is devoid of lactose, and cholesterol, and is frequently enriched with vitamins and minerals.

Dr. Rajeev Singh, BAMS

How to Use Almonds?

• Almonds are enjoyed raw, roasted or coated with chocolate. 
• They are added as toppings to desserts and juices or used to prepare beverages like ‘badam’ milk. 
• It is also used for garnishing and thickening gravies.^1,2 

You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.   

Almonds may be used for making bones stronger. I strongly recommend the consumption of almonds regularly in your diet. Almonds are known for their richness in calcium and phosphorus which may help build stronger bones.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Side Effects of Almonds:

A few side effects related to the consumption of almonds include:  

• Almond allergy which is characterized by cutaneous (skin) or respiratory symptoms.¹⁰ 
• Consuming almonds in excess can result in vomiting, diarrhea, and difficulty in swallowing.¹¹ 

However, if you experience any adverse reactions to almonds, it is advised to discontinue its intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms. 

Precautions to take with Almonds:

Eating almonds is okay if taken in moderate amounts. However, general precautions must be followed in the following conditions: 

• Almond skin is rich in bioactive compounds, however, tannins on the skin are known to inhibit the absorption of nutrients; it is therefore advised to eat almonds after soaking them in water overnight.^11,12 

Eating almonds is contraindicated in the following conditions: 

• If you have a history of nut allergy or are prone to allergies. 

Interactions with Other Drugs:

There are no significant interactions of almonds with other drugs. However, you must always seek the advice of your Ayurvedic physician about the possible interaction of almonds with other drugs, and follow the prescription thoroughly, as they will know your health condition and other medications you are taking. 

Frequently Asked Questions (FAQs):

References:

1. Scientific almond cultivation for higher returns – Researchgate. Available at: https://www.researchgate.net/publication/282332225 (Accessed: November 28, 2022).  
2. Pritee (2022) Types of almonds: different varieties of almonds name list, Wellcurve Blog. Available at: https://www.wellcurve.in/blog/different-types-of-almonds-name-list/ (Accessed: November 28, 2022).  
3. Jain, D. (2022) 21 healthy benefits of Almonds: Facts and faqs, PharmEasy Blog. Available at: https://pharmeasy.in/blog/20-healthy-benefits-of-almonds-facts-and-faqs/ (Accessed: November 28, 2022).  
4. Mustra Rakic, Jelena et al. “Effects of daily almond consumption for six months on cognitive measures in healthy middle-aged to older adults: a randomized control trial.” Nutritional neuroscience vol. 25,7 (2022): 1466-1476. doi:10.1080/1028415X.2020.1868805. Available at: https://www.researchgate.net/publication/348532397_ 
5. Kalita, Soumik et al. “Almonds and Cardiovascular Health: A Review.” Nutrients vol. 10,4 468. 11 Apr. 2018, doi:10.3390/nu10040468. Available at: https://www.researchgate.net/publication/352090102_ 
6. Soriano-Hernandez, Alejandro D et al. “The protective effect of peanut, walnut, and almond consumption on the development of breast cancer.” Gynaecologic and obstetric investigation vol. 80,2 (2015): 89-92. doi:10.1159/000369997. Available at: https://pubmed.ncbi.nlm.nih.gov/26183374/ 
7. Li, Sing-Chung et al. “Almond consumption improved glycaemic control and lipid profiles in patients with type 2 diabetes mellitus.” Metabolism: clinical and experimental vol. 60,4 (2011): 474-9. doi:10.1016/j.metabol.2010.04.009. Available at: https://www.researchgate.net/publication/44802702 
8. Fatahi, Shahin et al. “The Effects of Almond Consumption on Inflammatory Biomarkers in Adults: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Advances in nutrition (Bethesda, Md.) vol. 13,5 (2022): 1462-1475. doi:10.1093/advances/nmab158. Available at: https://pubmed.ncbi.nlm.nih.gov/34967837/ 
9. Best nuts and seeds for arthritis: Arthritis foundation (no date) Best Nuts and Seeds for Arthritis | Arthritis Foundation. Available at: https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-nuts-and-seeds-for-arthritis (Accessed: December 2, 2022).  
10. Bezerra, Mário et al. “An Updated Overview of Almond Allergens.” Nutrients vol. 13,8 2578. 27 Jul. 2021, doi:10.3390/nu13082578. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399460/ 
11. Garg, D.P. (2022) 9 research supported health benefits of almonds – PharmEasy, PharmEasy Blog. Available at: https://pharmeasy.in/blog/surprising-health-benefits-of-almonds/ (Accessed: November 28, 2022). 
12. Lauro, Maria Rosaria et al. “Recycling of Almond By-Products for Intestinal Inflammation: Improvement of Physical-Chemical, Technological and Biological Characteristics of a Dried Almond Skins Extract.” Pharmaceutics vol. 12,9 884. 17 Sep. 2020, doi:10.3390/pharmaceutics12090884. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7558754/ 

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