15 Almonds (Badam) Benefits, Nutrition Facts, And Side Effects

Be it relishing halwa’s with almond topping, cake garnishing, or simply having it on an empty stomach, Almonds have proved to be a major delight to our tastebuds. Almonds are a versatile superfood that can be enjoyed in multiple ways, but the taste and nutritional value remain the same. The dry fruit comes in the category of the most loved tree nuts all because of its creamy and nutty taste as well as for its nutritional profile and benefits. Almond benefits play an integral part in keeping one’s health in check as well as nurturing one’s body with essential nutrients. On this note, there’s also a little disclaimer to keep in mind is that overconsumption of it might leave one with side effects of the nut.

Most of us know that they are good for health, but badam benefits are not commonly known. But knowing its benefits, you should know about the health benefits of eating almonds, their nutrition facts, & value.

15 Almonds (Badam) Benefits

1. Powderhouse of Antioxidants	100 g of almonds contain 8.0–20.9 mg of α-tocopherol (Antioxidant)
2. Improve Blood Cholesterol	28 g of almonds contains about 6 g of proteins.
3. Manages Blood Sugar Level	100 g of almonds has a dietary fibre content of 13.3 g
4. Almonds Good For Weight Loss	100 g of almonds has a dietary fibre content of 13.3 g
5. Excellent Source of Vitamin-E	In a 100 g serving of almonds, the vitamin E content is about 25.63 mg.
6. Almonds Improve Bone Strength	100 g of almonds has a calcium content of 264 mg.
7. Lower Blood Pressure Level	100 g serving of raw almonds contains 270mg of magnesium.
8. Almonds are Good for Eye Health	A 100 g serving of almonds has a vitamin E content of 25.63 mg
9. Almonds Good For Skin	A 100 g serving of raw almonds contains 8.0–20.9 mg of antioxidants
10. Almonds Improve Memory & Mental Alertness
11. Almonds help to treat Anemia
12. Almonds are Naturally Gluten Free
13. Almonds Boost the feeling of Fullness	100 g of almonds has 579 calories.
14. Almonds are a Good Source of Energy	135g serving of almonds contains 1.4 mg of Riboflavin.
15. Almonds help to prevent Gallstone	A 100 g serving of almonds contains 161 mg of phytosterols.

Almonds are a good source of healthy fat, protein, and several vitamins and minerals. Due to these healthy nutrients, the benefits of almonds include lowering cholesterol and blood sugar levels in the body. In addition, almonds also help in weight loss, improve eye health, boost skin health and more on the list. The nuts also contain antioxidants and anti-inflammatory effects in the body which helps in keeping a healthy nutrient balance in the body. For better understanding and clarity we have listed some of the health benefits offered by the tree nut.

1. A Powerhouse of Antioxidants

Almonds are a rich source of antioxidants, and most of the antioxidants are present in their brown skin. One of the essential health benefits of almonds is that they are laden with powerful antioxidants. These antioxidants can help protect the body from damaging oxidative stress and infection; they are perfect for boosting health. Almonds are a rich source of antioxidants, and most of the antioxidants are present in their brown skin.

Nutritional Facts:- 100 g of almonds contain 8.0–20.9 mg of α-tocopherol (Antioxidant)

Note:- To get maximum health benefits we suggest you avoid eating blanched almonds.

Also Read: Almond Butter Benefits

2. Can Improve Blood Cholesterol

If you struggle with fluctuating blood sugar levels, might we suggest including almonds in your daily diet? Yes, they are incredibly healthy for blood sugar patients. They have a G . I index score of 0; isn’t it surprisingly low? Furthermore, their abundant magnesium, proteins & fibre content will keep your blood sugar levels stable in the long run.

Nutritional Facts:-

• 28 g of almonds contains about 6 g of proteins.
• The magnesium content in 28g of almonds is about 76.5 g.
• In a 28 g serving of raw almonds, the dietary fibre content is about 3.5 g

3. Manages Blood Sugar Level

Almonds might be an excellent snack choice if you want to lose weight! Get the body you’ve always dreamed of by munching on handfuls of almonds! They are enriched with fibre and essential proteins. Fibre will keep you full for longer hours, while proteins will help build lean muscle. Ultimately resulting in healthy weight loss.

Nutritional Facts:-

• 100 g of almonds contains about 21.15 g of proteins.
• 100 g of almonds has a dietary fibre content of 13.3 g.

4. Benefits of Almonds For Weight Loss

Almonds might be an excellent snack choice if you want to lose weight! Get the body you’ve always dreamed of by munching on handfuls of almonds! They are enriched with fibre and essential proteins. Fibre will keep you full for longer hours, while proteins will help build lean muscle. Ultimately resulting in healthy weight loss.

Nutritional Facts:-

• 100 g of almonds contains about 21.15 g of proteins.
• 100 g of almonds has a dietary fibre content of 13.3 g.

5. Excellent Source of Vitamin E

The human body is incapable of producing vitamin E biologically. Fortunately, almonds are a bountiful source of vitamin E. Badam protein, and ample vitamin E content will boost your health for the best. Ample vitamin E can reduce the risk of Alzheimer’s and is also a potent antioxidant that will protect the body from harm.

Nutritional Facts:–

• In a 100 g serving of almonds, the vitamin E content is about 25.63 mg.
• Fulfil your daily vitamin E requirements by consuming 6 – 8 almonds!

6. Almonds help to Improve Bone Strength

One of the best Badam benefits you can count on is stronger bones! Yes! This healthy nut is abundant in bone-strengthening nutrients like copper, calcium, zinc, vitamin K, proteins & magnesium. So, make sure to include these crunchy nuts into your daily diet for stronger, healthier bones! lth such as copper, calcium, magnesium, manganese, Vitamin K, zinc, and protein. Fortunately, all of these nutrients are present in almonds in a decent amount. Thus, experts consider almonds good to enhance bone health.

Nutritional Facts –

• 100 g of almonds has a calcium content of 264 mg.
• Almonds have 100 g of calcium content of 264 mg.
• 100 g of unsalted almonds has a copper content of about 0.955 mg

Also Read: Walnuts Benefits

7. Lower the Blood Pressure Level

If you struggle with hypertension problems, this healthy nut is to rescue you! This magnificent nut is rich in heart-healthy magnesium. The abundant magnesium in almonds can regulate your blood pressure to a normal level and may significantly reduce the risk of contracting dangerous heart diseases. Therefore, almonds are a must-have on a diet for hypertension.

Nutritional Facts:- 100 g serving of raw almonds contains 270mg of magnesium.

8. Boost the Feeling of Fullness

Almonds may be an ideal snack if you get constantly disturbed by hunger pangs throughout the day. Abundant healthy badam calories and fiber content will keep you full and zestful for more extended hours throughout the day. So, kiss tiredness & hunger pang goodbye by eating a handful of healthy almonds.

Nutritional Facts:-

• 100 g of almonds has 579 calories.
• 100 g of almonds contains 13 g of dietary fibre.

9. Benefits of Almonds for Eye Health

Many people often neglect the importance of eye health. However, almonds are an excellent source of vitamin E and other potent antioxidants. These compounds can help protect your eyes from abnormal changes or free radical injury. What’s even more incredible is that you can easily buy almonds online and take action for better eye health.

Nutritional Facts – A 100 g serving of almonds has a vitamin E content of 25.63 mg

10. Almond Benefits for Skin

There are several Badam If you are curious about almond benefits for skin, you’re in the right place! Almond can work wonders for your skin health. It is enriched with solid antioxidants and vitamin E; these compounds will make your skin glow like never before! In addition, antioxidants will keep your skin wrinkle-free, while vitamin E will provide deep, essential nourishment.

Nutrition Facts: A 100 g serving of raw almond contains 8.0–20.9 mg of antioxidants.

11. Improves Memory and Mental Alertness

Due to the immense nutritional value of almonds, they are also excellent for improving memory and mental alertness in people. This is because they are enriched with particular vitamins L-carnitine and Riboflavin. And potassium. L-carnitine and Riboflavin can help grow neurons (brain cells). In addition, almonds with milk produce potassium that can boost the number of electrolytes in the body, thereby enhancing memory powers.

Also Read: Benefits of Berries

12. Good for Treating Anemia

For people with anaemia, almonds are a must-have in their diet plans. This is because almonds are rich in essential nutrients like iron, copper, and vitamin B 12. These nutrients are crucial for haemoglobin formation and red blood cell maintenance. Therefore, if you have anaemia, make sure to have plenty of almonds regularly.

13. Naturally Gluten-Free

Even people with a gluten allergy can enjoy the benefits of eating almonds! Isn’t it fantastic? This crunchy yet super nutritious nut is naturally gluten-free; therefore, even you can safely eat almonds despite any gluten intolerance. Moreover, it’s rich in vital nutrients like carbohydrates, proteins, iron & fibre that will enhance your health.

14. Good Source of Energy

If you’re looking for a healthy snack that will give you a big energy boost, then almonds should be on your list! Almonds have an abundant energy-boosting nutrition profile. They are plentiful in carbohydrates, Riboflavin, copper, and manganese. Riboflavin and carbohydrates are crucial for RBC (Red Blood Cells) and energy production.

Nutritional Facts–

• 135g serving of almonds contains 1.4 mg of Riboflavin.
• 100 g serving of almonds contains 21.55 g of carbohydrates

Also Read: Kaju Benefits

15. Prevent Gallstone

You might be curious about some interesting almonds benefits, so you’re in for a treat! Almonds contain special plant compounds like sterol and nutrients like dietary fibre and healthy unsaturated fats. These nutritional compounds might prevent the absorption of carbohydrates and thereby, prevent the formation of painful gallstones.

Nutritional Facts:-

• A 100 g serving of almonds contains 161 mg of phytosterols.
• A 28.4 g serving of raw almonds contains 12.4 g of healthy unsaturated fats

Almonds Nutritional Facts & Value

When we compare the nutritional value of almonds with other tree nuts, we see that almonds offer a higher amount of fibre, calcium, riboflavin, and Vitamin E. Most people get scared of fats in almonds, but they contain only healthy fats that won’t harm your heart health.

Almonds Nutrition	Almonds Nutrition Facts 100g
Almonds Calories	579
Carbs	21.55g
Fats in Almonds	49.93g
Fiber	12.50g
Protein in Almonds	21.15g
Vitamin E	25.63 mg
Sugar	4.35g
Calcium	269 mg
Iron	3.71 mg
Magnesium	270 mg
Potassium	733 mg

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Almonds Side Effects

Almonds are generally considered safe for most people, and it’s quite popular among health concerns due to their impeccable nutrients. Everything needs to be consumed in moderate quantity, excess of anything might lead you to face side effects. The same goes with almonds, the side effects of almonds include weight gain, formation of stones in kidneys, digestive issues, allergies and more. To help you understand its side effects, we have listed some of them below.

1. May Weight Gain

Excess eating of almonds might result in gaining some unwanted weight. This is due to their rich carbohydrate and protein content. Furthermore, they are high in calorific value. Therefore, it is best to eat almonds in moderation to avoid weight gain.

Note:- You can safely eat 4 -6 almonds daily to avoid gaining weight.

2. Risk of Kidney Stones

One of the significant almond side effects is the risk of developing kidney stones. This is because Almonds are bountiful in oxalate. Unfortunately, these oxalates might travel to the kidneys and can deposit, thereby forming kidney stones. Thus, eating unbridled amounts of almonds daily poses the risk of kidney stones.

3. Hemorrhage and Blood Coagulation Issues

If you’re serious about adding Almond into your daily diet, it is best to eat them healthily. Almonds are rich in vitamin E and vitamin K. Eating too many almonds may cause vitamin E and vitamin K toxicity, resulting in blood coagulation or bleeding issues.

4. Digestive Issues

While it is good to enjoy the crunch of almonds, uncontrolled consumption of these nuts might upset your stomach. This is due to their ample fibre content. The fibre in high amounts can cause digestive issues like constipation, bloating, flatulence, etc.

5. Increase Toxicity in the Body

One should be careful about almond consumption as it contains the compound Hydrocyanic acid. This compound may cause cyanide poisoning and cause choking, breathing problems, or even death. Therefore, it is best to avoid overeating almonds.

6. Allergies

If you get easily allergic or have a weak immune system, we suggest you avoid overeating almonds. Almonds contain a unique kind of protein called Amandine, which may cause allergic reactions.

Note:- Stop eating immediately if you feel itchy, dizzy, or nauseous after eating almonds.

7. Decrease Nutrient Absorption

Another side effect of overeating almonds is decreased nutrient absorption. The ample fibre content in almonds might interfere with the absorption of nutrients in the body, thus leading to nutritional deficiencies.

Conclusion

Almonds are the most versatile and nutritious nut. Whether we talk of almonds’ protein content or their healthy fats, this is the most preferred nut by nutritionists and dieticians. Some advantages of almonds include lower blood sugar, reduced cholesterol, improved eyesight, and promoting weight loss. They are simply perfect, and it is really easy to incorporate them into any diet.

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