Is it good to eat almonds?

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Almonds are always mentioned by the nutritional value they bring to the body. Therefore, eating almonds will bring many benefits to human health. However, many people still wonder that "is it good to eat almonds?" or "What are the benefits of eating almonds?" To answer the above question, the following article will give the benefits of eating almonds and note when using them.

1. What are the benefits of eating almonds?

Almonds have high nutritional value because they contain a lot of fiber, vitamin E, B vitamins, calcium, protein, omega, fats, magnesium, manganese and antioxidants. Therefore, almonds are one of the foods chosen to improve health and fight many diseases.
Can list a few effects that almonds bring as follows:
Almonds are good for heart health Almonds contain a lot of fat, antioxidants, vitamin E, fiber and many more. other important nutrients. All of the above substances have the effect of controlling dyslipidemia, reducing bad cholesterol LDL and blood fat. But still maintain good cholesterol levels HDL in the body.
Special antioxidants "flavonoids" in almonds, help support heart health, enhance cardiovascular protection from harmful agents. In addition, almonds also contain heart-healthy nutrients, including arginine, magnesium, copper, manganese, calcium, and potassium. Almonds also help prevent the consequences from the formation of atherosclerotic plaques and protect against the accumulation of these plaques.
The fats in almonds are all good fats. Therefore, eating almonds is very beneficial for patients with high blood fat and obesity. These are all risk factors for heart attacks and strokes.
Almonds are good for people with diabetes In many studies, eating almonds helps balance insulin levels and control blood glucose levels. An experiment in April 2011 has shown that eating about 60 grams of almonds significantly improves blood glucose and insulin levels. Thereby, helping to control diabetes. In addition, the study also said that when blood sugar rises, it can cause urinary magnesium deficiency. Therefore, patients with diabetes often have a higher risk of magnesium deficiency than the general population. Therefore, supplementing magnesium with almonds is essential for people with diabetes.
Another benefit of almonds is that they are rich in antioxidants, which help reduce oxidative stress, a contributor to diabetes and heart disease. Not only that, they also work against free radicals that cause aging and damage to the body.

Almonds help prevent cancer and inflammation Vitamin E in almonds has the effect of slowing down the aging process of the body. Gamma-tocopherol, a form of vitamin E, is very beneficial in protecting nerve cells from oxidative damage. They also act as an anti-oxidant and free radical scavenger associated with cancer. Many studies have shown that regularly eating almonds will significantly reduce the incidence of cancer, including prostate cancer in men, breast cancer in women and colon cancer. .

Almonds make the brain work healthy Almonds have a very special nutrient that is riboflavin and L-carnitine, both of which have the ability to positively affect brain activity and enhance cognition. Vitamin E in almonds, has the effect of fighting free radicals, slowing down the aging process. More specifically, the lean protein in almonds helps restore damaged nerve cells, enhancing memory. Therefore, the elderly, are encouraged to eat almonds several times per week, to reduce the risk of inflammation, protect the brain and prevent Alzheimer's disease.
Many studies also show that almonds with many nutritional values ​​such as omega-3, zinc are very good for brain development. Omega-3 helps to increase the intelligence of the brain. Zinc protects the brain from harmful effects. Therefore, many mothers should include this seed in their children's daily diet to enhance their children's thinking and cognitive abilities.

Eat almonds for a healthy digestive system Almonds are also known as a good nut for the digestive process. Because they contain healthy fats and alkaline molecules, especially the outer skin surrounding almonds contains probiotic ingredients. This is a substance that has the effect of digestion, detoxification and growth of beneficial bacteria in the intestinal microflora. In addition, nutrients such as B vitamins, protein and calcium in almonds also help reduce the symptoms of stomach ulcers and aid in the recovery of damage. The fiber content in almonds is also relatively high, which has the effect of improving constipation in many people.
Almonds increase the absorption of nutrients Almonds are also considered one of the nuts with a special effect, which is to help alkalize the digestive tract thereby reducing the accumulation of acids and balancing the pH. better inside the body. If the pH is always at a stable level, it will be good for the digestive process, helping to increase resistance, protect the body and prevent diseases better.
Almonds support weight loss and reduce appetite in obese people The fiber content and healthy fats in almonds will help you feel full for longer, avoiding overeating. This will support effective weight loss, limit uncontrolled eating and unhealthy diets. This effect has been proven through a test on 137 people, if regularly eating about 43g of almonds per day, the feeling of hunger and appetite will be significantly reduced. Although nuts contain fat and calories, they help eliminate hunger and control blood sugar. Thus, it will help you load fewer calories into your body, thereby helping you lose weight effectively.
Almonds improve teeth and bone health Almonds are rich in trace minerals, such as magnesium and phosphorus, both of which contribute to the protection and maintenance of healthy teeth and bones. . Eating almonds will help keep your teeth strong and healthy. Not only that, they also work against tooth decay, reduce the risk of fractures and effectively fight osteoporosis.

Almonds protect and beautify the skin Almonds have a favorite effect of many women that is to take care of healthy skin. The vitamins, especially vitamin E and antioxidants in almonds, help protect and improve the skin, reducing the signs of aging. Antioxidants help rejuvenate the skin, erasing wrinkles caused by aging. Vitamin E helps to regenerate the skin, nourishes the skin from deep within, reduces tan marks and prevents acne. In addition, almonds also contain other nutrients such as catechins, epicatechins and flavonols belonging to antioxidants, including quercetin, kaempferol and isorhamnetin - a compound that fights skin cancer by fighting oxidative stress. Protects skin from damaging agents and harmful UV rays from the sun. The above nutrients also help restore skin quickly when damaged, keeping the skin taut and youthful because of its very good ability to hydrate.

2. Is it good to eat almonds? And what should be kept in mind when using them?

Reviewing the effects that almonds bring to human health above, we see that almonds are a very good nut. This seed is appreciated for its uses and nutrients. Therefore, you can rest assured to use it because of the benefits it brings. However, besides that, when using almonds, you should also note some of its side effects if you accidentally eat too much (more than 23 nuts per day).
Possible side effects when eating too much almonds such as:
Reacts to some drugs and reduces the effectiveness of the drug
For those who are in the process of taking medicine to treat the disease, but Using almonds at the same time, will cause interactions with medications you are taking. Because almonds contain manganese, about 30g of almonds will give 0.7 milligrams of manganese. On average, the body only needs 1.8 - 2.3 milligrams of manganese per day for the body.
However, if you use too many almonds, especially in your meal with foods containing a lot of manganese, it can cause reactions with some medications such as tranquilizers, laxatives, drugs. blood pressure, medications to neutralize stomach acid, and some other antibiotics.
Causes weight gain
Almonds have a large amount of calories and fat, so it will cause weight gain and obesity if eaten in excess. According to research, on average, each 100g of almonds will give about 597 calories and 50g of fat. So, if you eat 90-100g of almonds every day, you will gain 0.5kg within a week. Therefore, eating too many almonds can affect people who want to lose weight and people with diabetes. Not only that, the amount of fat when you eat almonds is loaded into the body, will convert to calories and accumulate as excess fat, causing weight gain.
So, according to experts, you should only eat a moderate amount of almonds, up to 23 nuts per day to ensure health.

Excess amount of vitamin E needed for the body
Almonds are famous for being very rich in natural vitamin E. Vitamin E helps to beautify and is a very good antioxidant for the body. About 30g of almonds will give 7.4 milligrams of vitamin E, and our body needs 15 milligrams of vitamin E per day to maintain health. However, if you accidentally absorb more than 1,000 milligrams of vitamin E per day (especially when you eat it with many other vitamin E-rich foods such as eggs, avocados, cereals, spinach, etc.) overdose condition. Usually presents with symptoms such as dizziness, lightheadedness, headache, defecation and flatulence. You may even experience nausea, difficulty breathing, or an allergic reaction or rash.
Affects the stomach - intestines
In addition to being known to be rich in minerals and vitamins, almonds are rich in fiber. It is estimated that every 30g of almonds will provide about 3.5g of fiber. If you eat the right amount of almonds, it will help your digestive system stay healthy, reduce diarrhea and constipation.
But if you eat too many almonds, the fiber content in your body can cause symptoms like bloating, indigestion and constipation. So, drink plenty of water if you accidentally eat too much fiber to prevent bloating and indigestion.

Eat 4 almonds a day
How many almonds should you eat per day? This is a question many people ask. Although almonds are known as very good nuts for human health, it is not good to eat a lot of them. Overdoing almonds will lead to the opposite effect that almonds bring. So, according to many health experts, maintaining eating 4 almonds a day will bring more health benefits. Clinical trials have shown that eating 4 almonds a day is better than eating lots of almonds. Maintaining a sufficient amount of nutrients in almonds will maximize its benefits for the body. Therefore, immediately apply eating 4 almonds a day to clearly see the effects it brings to the body.
In short, almonds are a nut, a nutrient-rich food, very good for human health. Almonds bring many benefits such as lowering cholesterol, losing weight, beautifying the skin, protecting the heart, preventing cancer,...with so many benefits, almonds are indeed a nut that should be chosen in daily rations. But also need to be careful about the amount of almonds loaded into the body, because they can cause side effects.

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