Almonds are known for their healthy properties, especially for providing the body with good unsaturated fats that protect the heart and lower LDL cholesterol, which is harmful. However, there are contraindications if you exceed the daily amount of consumption, since eating almonds in excess could cause, for example, intestinal problems, weight gain or an overdose of vitamin E.
The daily dose recommended by the health authorities is between 25 and 28 grams, which is the equivalent of 20 or 23 almonds; this provides about 147 calories, 13 grams of unsaturated fats, 6 grams of protein, 4 grams of fiber, 7.3 mg of vitamin E, 210 mg of potassium, 75 mg of calcium, 81 mg of magnesium, among other minerals. As you can see, it is an ideal amount of nutrients whose benefits are presented below.
8 reasons why to eat almonds
- Because it is rich in unsaturated fats that help maintain normal cholesterol levels and reduce LDL cholesterol that damages the body. This contributes directly to the prevention of cardiovascular diseases.
- Because it contains flavonoids and phenolics that reduce the risk of coronary heart disease. Consuming one serving is like eating a cup of steamed broccoli.
- Because almonds are a source of vegetable protein, especially for those who follow a vegan or vegetarian diet.
- Because it contains vitamin EAmong the reasons why it is one of the most demanded nuts is because of its high vitamin E content, which works as an antioxidant that protects the immune system, prevents chronic diseases, cares for the skin and preserves the nervous system, thanks to the fact that it prevents cell oxidation. In fact, in this natural form the vitamin acts much better than the synthetic supplement presentations sold. Watch how to prepare this almond, kiwi, mango and papaya smoothie bowl, a feast of vitamins and minerals!
- Because it has fiber and carbohydrates of slow absorption, such as starch for example, which makes almonds have a low glycemic index. In other words, it is perfect for diabetics.
- Because its insoluble fiber acts as a broom that cleans the digestive tract and intestines, especially if you eat it with peel, while the soluble fiber is responsible for regulating blood sugar.
- Because it has prebiotic properties that allow the proliferation and preservation of healthy bacteria for the intestines, thus favoring the digestive processes.
- Because almonds are a source of minerals such as magnesium, potassium or calcium that protect the bone system, cognitive functions and contribute to reduce fatigue.
4 reasons why not to overdo almond consumption
- Because it is rich in calories, so eating in exaggerated quantities will only increase your weight. For example, for every 100 grams of almonds – which is the measure almost always used to prepare recipes – you get 589 kcal, which, although mostly healthy fats, can still make you put on weight.
- Because it can cause abdominal distension due to the soluble and insoluble fiber it contains, which when ingested in large quantities is counterproductive.
- Because vitamin E in excess causes drowsiness, abdominal bloating, diarrhea and even episodes of blurred vision.
- Because the manganese contained in almonds, consumed in excess, could decrease the effectiveness of certain antihypertensive drugs, relaxants or laxatives.
Beware of bitter almonds
Few people are aware of the existence of a type of bitter almond, which is sold mainly in pharmacies and herbalists because it is used to obtain hydrocyanic acid from a substance contained in this nut called amygdalin.
Amygdalin is highly toxic to the body, and can cause severe abdominal pain, shortness of breath, bloating and other symptoms of poisoning. Of course, this type of almond has specific uses and whoever acquires it knows that it must be cooked before use, in this way it will lose its toxicity.
Our recommendation is that if you are not familiar with bitter almonds, do not use them, as they could be a danger to your health. In fact, its effect on children is quite dangerous, the consumption of just 5 seeds intoxicates them to lethal levels.