Health benefits of almonds in your diet

Almonds are one of the healthiest nuts you can eat. They are not only tasty but also packed with important nutrients your body needs every day. Eating a handful of almonds can give you energy, support your heart and bone health and keep you full for longer.

Here’s a quick look at what makes almonds so good for your health.

Nutritional value of almonds

Almonds are packed with various nutrients. Approximately 28 grams of the nuts contain:

• 6 grams of protein
• 5 grams of fibre
• 14 grams of fat
• 37% of the RDI for vitamin E
• 32% of the RDI for manganese
• 20% of the RDI for magnesium
• Copper, vitamin B12 and phosphorus

Health benefits of almonds

Almonds, rich in a multitude of these nutrients, confer numerous scientifically backed health benefits:

1. Heart and eye health

Vitamin E, abundantly present in almonds, actively regulates blood pressure and enhances heart health. Moreover, it may offer substantial benefits for eye health.

2. Reduce cholesterol

Researchers have studied almonds for their potential in reducing cholesterol levels; consequently, they propose these as ideal snacks for individuals with heart conditions.

3. Beneficial for diabetics

One of the main benefits of almonds is that these nuts may aid in the regulation of blood sugar levels; this proves beneficial for individuals grappling with type 2 diabetes.

4. Promote satiety

Almonds offer a feeling of fullness, reducing the craving for food. This is particularly beneficial for individuals aiming to lose weight.

5. Boosts brain health

Researchers have studied the potential brain-enhancing effects of L-carnitine and riboflavin present in almonds. Their findings suggest a boost in memory sharpness and heightened alertness.

6. Good fats

Fatty acids in almonds can help prevent and fight acne, blackheads, and whiteheads.

7. Hair health

Almonds' antioxidants may help mitigate stress and defend against skin ageing and other inflammatory diseases. Almond oil is often used for its ability to fade stretch marks, and also helps prevent hair greying.

8. Source of folic acid

Folic acid present in almonds may serve as a protective measure against potential congenital disabilities for expectant mothers. Furthermore, they aid in the life cycle of a developing fetus.

How to include almonds in your diet?

You can include almonds in your diet in simple ways. Have a small handful of raw or roasted almonds as a healthy snack. Add chopped almonds to your morning cereal, oatmeal or yogurt for extra crunch and nutrition. You can also mix them into salads, smoothies or desserts. Almonds can be eaten daily, but it's best to keep the portion small (about 5 to 10 pieces) to avoid extra calories.

Are there any side effects of almonds?

Here are a few side effects to watch out for:

• Weight gain: Having too many almonds can lead to weight gain.
• Digestive issues: People who have digestive issues, bloating and gas should avoid eating almonds.
• Allergic reactions: Some people are allergic to almonds and may experience itching, swelling or breathing problems.
• Interference with nutrient absorption: Almonds contain substances like oxalates, which can affect how your body absorbs some minerals like calcium.
• Risk of kidney stones: In large amounts, the oxalates in almonds may increase the risk of kidney stones in some people.
• High in vitamin E: Eating a lot of almonds daily can lead to too much Vitamin E, which may cause headaches or dizziness.

Conclusion

Including almonds in your daily diet, along with staying active, can help you remain healthy and prevent many illnesses. However, even with a good lifestyle, medical problems can still happen. That’s why having a health insurance policy is important. It covers the expense of treatment, hospitalisation, medicines, etc, and helps you with disease management without financial stress.

Looking for the best health insurance? Then, fill out the form on this page to get expert guidance on picking a policy tailored to your needs.

FAQ

1. Is it safe to eat 12 almonds a day?

Eating 6–10 almonds a day is generally safe and healthy for most people.

2. Can almonds cause digestive issues?

While almonds are healthy, they can cause digestive issues for some people, especially when consumed in large amounts.

Disclaimer: The information provided in this blog is for educational purposes only. Please consult a medical or nutrition professional before making any significant changes in your daily diet. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any impact or consequences resulting from the use of the information shared.