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 health1!
Did you know?
Almonds are highly beneficial due to the presence of various nutritional components. The nutritional value of 100g of almonds is given below2:
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 scalp11.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
The consumption of almonds shows numerous scientifically proven properties; some of these properties are mentioned below:
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 cycles9. Better sleep at night is a result of higher levels of serotonin during the day.
Dr. Smita Barode, B.A.M.S, M.S.
Some of the potential benefits of almonds are described as follows:
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 study3 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.
Almonds may exert cardio-protective effects. Soumik et al. conducted4 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)5. This indicates that almonds may have a positive impact on cardiovascular health. However, more studies are needed to support these claims.
Breast cancer is the most common cancer affecting women worldwide; few literature studies support the anticancer role of almonds. Alejandro et al. conducted a study6 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.
Almonds may help in improving the glucose levels in blood, also known as glycaemic levels. Sing-Chung et al. conducted a study7 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.
Almonds are rich in monounsaturated fatty acids, which may help lower inflammatory markers like C-reactive protein. Shahin et al. conducted a literature review8 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.
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
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 bones10.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
A few side effects related to the consumption of almonds include:
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.
Eating almonds is okay if taken in moderate amounts. However, general precautions must be followed in the following conditions:
Eating almonds is contraindicated in the following conditions:
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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.
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The scientific name of almonds is Prunus dulcis.
Carmel almonds, widely known as the California variety is considered to be the best.
Yes, almonds may help improve vision because of the presence of an antioxidant, Vitamin E which protects the eye from damage due to free radicals. However, more studies need to be done to support these claims in humans. Therefore, it is advised to consult a doctor for proper treatment.
Yes, almonds have a low level of carbohydrates and high fiber and protein content. So, it may help in weight loss. however, more studies are needed to support these claims. Therefore, it is advised to consult a doctor for a proper treatment and do not consider the consumption of almonds as an alternative to modern medicine.
Consuming almonds in excess can result in diarrhoea, difficulty in swallowing, vomiting and severe itching. Allergy-prone individuals may also experience nut allergies.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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0Almonds are said to be one of the world’s most loved tree nuts, which are highly nutritious and filled with fats, vitamins, minerals, and antioxidants. Most people are aware that almonds are good for your health, but the question lies, what are their health benefits?
Whether you’re enjoying ice cream topped with almonds or sipping on a glass of almond milk, this nut not only delights your taste buds but also supports a healthy diet. How can something this small offer so many nutritional benefits? Let’s see how.
Almonds are considered healthy, but how exactly do they support you in the long run? Here are some essential facts about almonds and how they can benefit you1.
Almonds are known to offer several health benefits, so what happens when you add them to your daily diet? Here are some advantages and uses of almonds.
According to a recent study2, almonds had high amounts of vitamin E and also reduced the risk of high LDL cholesterol. By boosting the levels of vitamin E in your bloodstream, antioxidants are generated that prevent the clogging of your cells. Thus consuming a handful of almonds daily can generate more vitamin E into your bloodstream, which can effectively reduce your risk of high cholesterol levels.
Eating almonds and other nuts is considered to be good for your heart. As per a recent study3, researchers found that almonds may reduce the risk of heart disease by regulating blood pressure and reducing inflammation. In fact, the Mediterranean diet, which includes a lot of nuts has been recommended for the prevention of cardiovascular disease as per American College of Cardiology/American Heart Association (ACC/AHA) guidelines.
Almonds may help regulate blood sugar levels, especially in people with type 2 diabetes, as they have a low glycaemic index. They also contain magnesium, which supports insulin function and may improve insulin sensitivity. The consumption of a handful of almonds regularly may help lower fasting blood glucose and HbA1c levels3.
Low magnesium levels may be associated with high blood pressure, which may eventually lead to heart attacks, strokes or kidney failure. Almonds contain magnesium, which may help regulate blood pressure. If your body lacks magnesium, you must add almonds to your diet3.
Almonds are said to contain high levels of vitamin E, an antioxidant that protects your cells from damage. Higher vitamin E intake may help reduce the risk of conditions like Alzheimer’s disease, cancer, or heart disease. However, it is essential to consume vitamin E in moderation as the excessive intake of vitamin E may carry health risks1,2.
Almonds are high in protein and fibre, which help you feel full for a longer duration. This may help weight management by regulating your caloric intake2,3.
Almonds are nutrient-rich edible seeds and contain a healthy amount of carbohydrates, protein, fibre, fat, vitamin E, manganese, and magnesium3.
Almonds are a high source of vitamin E, which protects your eyes and may help reduce age-related changes to the lens of your eye. However, it is important to consume them in moderation as they can contribute to weight gain if consumed in excessive amounts4.
Almonds are a rich source of antioxidants that may help protect against oxidative stress, a factor associated with inflammation, cancer, ageing, and other health concerns. As per a study3, consuming about 84 grams of almonds per day can increase antioxidants in your body and may protect your body against inflammation, ageing, and other effects of oxidative stress2.
Almonds are often included in most skincare products as they have several benefits for your skin. They contain a flavonoid (that is also found in green tea and broccoli), which nourishes the skin and offers anti-ageing properties5.
Almonds may be used to make bones stronger. I strongly recommend the consumption of almonds regularly in your diet. Almonds are known for being rich in calcium and phosphorus, which may help build stronger bones9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Almonds are high in fibre, proteins, vitamins, minerals, phytochemicals, and unsaturated fats. All these may have anti-cancer properties. Fibre supports digestion by helping the food move through the digestive system more easily, which may be a factor in reducing the risk of colon cancer. They also contain vitamin E and flavonoids that may help against breast cancer6.
Almonds contain nutrients like L-carnitine and riboflavin7, which play a role in supporting the growth of brain cells and many cognitive processes. They also contain phenylalanine, which helps cognitive function. Consuming just five almonds every morning can help you boost your brain function.
Anaemia is usually caused when red blood cells do not carry enough oxygen to the body’s tissues. Almonds contain nutrients like copper, iron and certain vitamins that support the production of haemoglobin and, as a result, may be helpful in reducing the risk of anaemia.
Almonds contain magnesium, a mineral that supports the nervous system and helps maintain a healthy metabolic rate. Magnesium is involved in keeping the bones healthy. The benefits of almonds surpass those of peanut butter.
Almonds are considered to be helpful in managing and avoiding acne, blackheads and whiteheads by regulating the oil balance of the skin due to the fatty acids in them. Applying almond oil to your skin also helps in reducing skin rashes.
Almond oil nourishes and moisturises the skin and may be useful in the management of stretch marks. You can warm up the oil, apply it to the stretch marks twice a day, and leave it on for an hour each time. Many people notice a visible difference in the appearance of your stretch marks over time with this oil.
Almond oil is commonly used as a hair care product to nourish the scalp and hair. It may reduce common hair concerns, such as hair fall and premature greying. Almond oil also supports the management of dandruff as it nourishes the scalp. Over time, it can give your hair a silkier and shinier appearance.
Almonds are a source of magnesium, a mineral that is important for many functions in the body, including hair growth. Magnesium deficiency can lead to hair loss. Including almonds in your diet can reduce hair thinning caused by low magnesium levels and boost hair growth8.
Bitter almond oil is useful in the management of joint pain, haemorrhoids, hair loss, and acne. The compound amygdalin in bitter almonds, has an anti-cancer effect. However, it is also toxic and should not be consumed in large amounts as it may cause poisoning due to its cyanide content8.
Almonds and milk both contain potassium. When combined, almonds and milk offer a potassium boost, which may support improved memory and cognitive performance7.
Almonds contain folic acid, which is essential for the growth and development of the unborn baby. Folic acid also plays a role in supporting foetal nervous system and brain development, and may help reduce the risk of neural tube defects. Thus, consuming almonds in moderation can help support healthy foetal development10.
Although almonds have a lot of calories, they may lower your risk of weight gain and obesity, provided you pay attention to portion control in your daily food intake. As a result of the good quality of protein and fibre in the nuts, you feel fuller more quickly, allowing you to consume fewer calories while still satiating your appetite. I recommend including almonds in your daily routine11.
Dr. Rajeev Singh, BAMS
Although almonds are good for your health, they should not be consumed excessively. Here are some of the risks associated with over-consumption of almonds.
Note: Do not consume almonds if you are allergic to them.
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If you are allergic to almonds or other nuts, it is essential to educate yourself on how to manage your allergy. Here are a few basic precautions to keep in mind:
It is important to reach out to a medical professional as early as possible when faced with an allergic reaction.
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Almonds are a nutritious addition to a balanced diet, offering numerous health benefits when consumed in moderation. They support overall well-being but should be enjoyed with awareness of possible allergies and individual dietary needs.
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Like any food, almonds should also be consumed in moderation. Eating too many almonds may lead to health issues, such as:
-Weight gain
-Digestive problems
-Kidney stones
-Nut allergies
-Symptoms of toxicity
Although almonds are considered healthy, the amount you eat should match your health goals. For example, if you want to gain weight, you can eat up to 40 almonds a day, spread throughout the day. However, if you want to manage or lose weight, just 5 almonds with a glass of milk for breakfast should suffice for you.
Almond skin contains tannin, which affects the absorption of nutrients. Soaking almonds in lukewarm water helps soften the skin, making it easier to peel and improving nutrient absorption. Soaked and peeled almonds can also be blended to make homemade almond milk.
There are two types of almonds, sweet and bitter. Sweet almonds are commonly used in everyday diet. Bitter almonds contain glycoside amygdalin, which is toxic and may even be fatal as it can release hydrogen cyanide. While almonds have many health benefits, they should be eaten in moderation. Excessive consumption, especially of bitter almonds, can be fatal. For a healthy lifestyle, you can add sweet almonds to your regular diet.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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