Nutritional value of almonds
Almonds are high in nutritional value because they contain fiber, vitamin E, B vitamins, calcium, protein, omega fatty acids, fats, magnesium, manganese, and antioxidants. That’s why almonds are one of the foods chosen to improve health and prevent many diseases.
Almonds provide many health benefits, including:
+ Almonds are good for cardiovascular health
+ Almonds are good for people with diabetes
+ Almonds help prevent cancer and inflammation
+ Almonds keep the brain functioning well
+ Eating almonds keeps the digestive system healthy
+ Almonds enhance nutrient absorption
+ Almonds aid in weight loss and reduce cravings in obese individuals
+ Almonds improve dental and bone health
+ Almonds protect and beautify the skin
Who should not eat almonds regularly
People with medication allergies
People who are undergoing medication treatment should avoid eating almonds, as this can cause unwanted reactions with certain medications.
Almonds contain a high amount of manganese, and consuming 30g of almonds can provide 0.7mg of manganese. This can interact with medications used to treat high blood pressure, antibiotics, laxatives, and more.
People with kidney stones
Kidney stones are caused by the presence of calcium oxalate in the body, while almonds contain a large amount of oxalate. Therefore, individuals with kidney stones should limit their consumption of almonds.
People with digestive issues
30g of almonds contain about 3.5g of fiber. Consuming almonds in the right amount helps maintain digestive health and prevent constipation and diarrhea.
However, consuming too many almonds can increase the fiber content in the body beyond the necessary requirement, causing a feeling of fullness, indigestion, and affecting the digestion process.
Especially, individuals with weak or disrupted digestion should be more cautious in controlling the amount of fiber intake.
People on a diet
Almonds contain a significant amount of fat. Although this is a good type of fat that is beneficial to health, consuming too much fat can convert into excess calories and accumulate as body fat, leading to weight gain.
According to nutrition experts, every 100g of almonds provides about 597 calories and 50g of fat. Therefore, if you consume 90 to 100g of almonds per day, you can gain 0.5kg in a week.
Therefore, people with obesity need to carefully consider adding almonds to their daily diet.
People with diabetes
Almonds contain salt in their composition. Therefore, although they are very nutritious, consuming too many almonds can increase blood pressure and the risk of cardiovascular diseases.
Therefore, people with diabetes or high blood pressure should limit their consumption of almonds.
People allergic to almond components
There are not many people in the world who are allergic to almond components. This is a rare case, but not impossible.
People who are allergic to almonds usually have symptoms similar to common allergies, such as rashes, difficulty breathing, and hives.
Therefore, these individuals should not continue to consume almonds or almond-based products to ensure their health and safety.
With the above information, you must have known who should not eat almonds regularly to ensure good health. So, how should almonds be eaten and is it good to eat a lot of almonds?
How to eat almonds correctly?
To save preparation time, you can eat almonds directly. Eating raw almonds allows us to fully appreciate their distinctive flavor. Moreover, it retains all the nutrients that may be lost during processing.
If you prefer something more complex, you can roast almonds with butter, salt, or coffee for about 5 to 7 minutes. If you like, you can also add milk, honey, sugar to suit your taste. In terms of dosage, you should also pay attention to:
For adults
Usually, it is best to eat about 25 to 35 almonds per day. This dosage is enough to provide nutrients for the body without causing boredom or satiety when eating almonds.
For pregnant women
Pregnant women should only consume a maximum of 20 to 25 almonds per day. Limiting excessive consumption to avoid adverse effects on the health of both mother and fetus.
Additionally, pregnant women should variate almond consumption with light-smelling foods to make them more appetizing and avoid combining with heavily scented foods that can cause nausea.
For people with cardiovascular disease
Studies have shown that eating almonds every day can reduce the risk of cardiovascular disease and keep your heart healthy.
Regularly using this nutritious nut helps increase antioxidant levels in the blood, reduce blood pressure, and improve blood flow.
Consuming 50g of almonds per day increases the antioxidant content in the blood, improves blood quality, lowers blood pressure, and enhances cardiovascular health.
You can use almond milk, whole almonds, or create various dishes to enhance the flavor.
For weight loss
For people on a diet, the most important thing is to use almonds in the right amount. You should consume a maximum of 6 to 8 almonds per day.
This is because almonds contain a high amount of calories compared to other nuts. Therefore, consuming too many almonds can inadvertently increase calorie intake.
Individuals with kidney stones: Almonds contain oxalate, which can contribute to the formation of kidney stones.
Those with digestive issues: Excessive almond consumption can lead to an increased fiber intake beyond what is necessary, causing indigestion and affecting the digestion process.
People on a diet: Almonds are high in fat and calories, so consuming too many can lead to weight gain. A maximum of 6-8 almonds per day is recommended for weight loss.
Diabetics and individuals with high blood pressure: Almonds contain salt, which can increase blood pressure and cardiovascular disease risk when consumed in excess.
People allergic to almond components: While rare, some individuals may experience allergic reactions to almonds, including rashes, difficulty breathing, and hives.
