The health benefits of nuts are constantly being discussed. Experts insist that any nuts are good for you.
But what is often kept silent is that even the healthiest foods should be consumed in moderation, even if they are nuts and almonds.
Elena Syurakshina, a top-category endocrinologist, candidate of medical sciences, and nutritionist, told Roskachestvo about the benefits of almonds for the body and how much of them you can eat.
Benefits of almonds
The seeds of the almond tree contain many substances essential for the body.
It is a natural source of oleic acid (helps reduce the level of "bad" cholesterol), as well as phytic acid (protects the body from free radicals).
It also contains “B vitamins, vitamins C, H, E, potassium, calcium, silicon, magnesium, phosphorus, iron, cobalt, manganese, copper, molybdenum, selenium, chromium, zinc, fluorine and iodine.”
All of these make almonds beneficial:
- for the cardiovascular system;
- for the gastrointestinal tract;
- for the brain.
Daily norm
Everything depends on the individual characteristics of the human body.
Nuts are high in calories, so the optimal norm is about 30 grams.
Men who engage in daily physical labor and athletes who are gaining weight may want to increase their portion sizes.
Harm of almonds
1. There is a risk of kidney stones, so if you have the relevant diseases or are predisposed to them, you should consult a doctor.
2. The presence of phytates interferes with the absorption of iron, zinc and some other minerals.
3. Be careful if you have irritable bowel syndrome - almonds can upset your digestion, causing bloating or diarrhea.
If you have chronic gastrointestinal diseases or during periods of exacerbation, it is better to consult a doctor.
4. Also, if consumed in excess, almonds can cause weight gain.
Therefore, you need to adhere to the norm and eat nuts without salt or sugar coating.
