Nuts about almonds: How much to eat daily and what it means for your health

Despite their many health benefits, consuming almonds improperly due to their warming properties can lead to negative effects. If not eaten correctly, almonds might cause harm rather than offering their intended benefits.

How many almonds should adults consume daily?

Experts recommend consuming no more than 4-5 soaked almonds daily in hot climates like India. Regular consumption of almonds benefits heart health, brain function, skin and hair health, and diabetes management, and can alleviate cough, respiratory issues, and anaemia. However, overconsumption can lead to constipation, skin issues, and excessive sweating.

Benefits of eating almonds for adults

Studies have shown that individuals who consume almonds lose weight faster compared to those who don’t. Almonds are rich in monounsaturated fats, protein, and fibre, which keep you feeling full longer. The healthy fats in almonds help maintain heart health by reducing cholesterol levels, while protein supports muscle repair and growth, aiding in healthy weight maintenance.

Enhances digestion: Almonds are rich in fibre, which supports digestive health and prevents constipation. They help promote beneficial gut bacteria, aiding in digestion and potentially boosting overall immunity.
Supports heart health: Packed with vitamin E, fibre, and polyunsaturated fats, almonds contribute to heart health. Studies have linked high vitamin E intake with a lower risk of heart disease. Enjoy a handful of almonds or add them to a heart-healthy salad.
Helps control calorie intake: Almonds, rich in protein and fibre, keep you full longer and reduce cravings for sugary snacks. They provide essential nutrients like protein, calcium, vitamin E, and phosphorus, which help manage appetite.
Lowers risk of diabetes: Eating almonds with breakfast can slow the absorption of carbohydrates from cereals. This action of almond proteins and fats helps stabilize blood sugar levels and reduce the risk of diabetes.
Reduces blood pressure: High in magnesium, almonds help lower blood pressure. Low magnesium levels have been associated with an increased risk of hypertension.
Decreases cholesterol levels: Almonds are effective in lowering LDL (bad) cholesterol. Studies show that regular consumption of almonds can reduce levels of harmful cholesterol.
Boosts skin health: The healthy fats in almonds contribute to radiant skin. Almonds provide vitamins A and E, which are essential for maintaining healthy skin.

How many almonds should children consume daily?

Toddlers (age group- 1-3): 3–4 almonds per day is a suitable amount.
Children (ages group- 4-8): 5-8 almonds per day are generally considered safe.
Children (ages group- 9-18): 8–10 almonds per day is a reasonable limit.

It’s essential to consider individual needs and consult a paediatrician or healthcare professional to determine the best amount for your child.

Benefits of eating almonds for children

Consuming almonds offers several health benefits for children, including proper nourishment, improved digestion, increased immunity, and strengthened bones and teeth.

Boosts IQ: Almonds support brain development with their protein, vitamin E, and omega-3 fatty acids. Magnesium in almonds also enhances neural health.

Enhances memory: Rich in vitamin E, almonds improve focus and memory, aiding in overall cognitive development.

Strengthens immunity: Almonds bolster the immune system and protect against blood clotting, making them a valuable addition to a child’s diet.

Provides energy: As a nutritious snack, almonds increase energy levels and combat fatigue due to their high vitamin and magnesium content.

Strengthens bones: Almonds, rich in calcium and other essential nutrients, support bone health and help prevent fractures.

Side-effects of overconsumption of almonds:

Weight gain: Almonds are calorie-dense due to their healthy fats. Excessive intake can lead to increased calorie consumption and potential weight gain.
Digestive issues: High fibre content is beneficial for gut health, but too many almonds without adequate water intake can cause digestive discomfort, including bloating or constipation.
Oxalates: Almonds contain oxalates, which can contribute to kidney stone formation in susceptible individuals. Overconsumption might be problematic for those with a history of kidney stones.
Allergies: Some people, including children, may be allergic to tree nuts. Introduce almonds cautiously and be aware of any allergic reactions.
Phytic acid: Almonds contain phytic acid, an anti-nutrient that can inhibit mineral absorption. While this typically isn’t an issue with a balanced diet, excessive almond intake might affect nutrient absorption over time.

Almonds are highly nutritious but should be consumed in moderation to avoid potential side effects like digestive issues, allergies, oxalate overdose, and weight gain. Moderation is key, and it’s important to monitor and adjust nut intake for your child’s health and of yours.