How Many Almonds Per Day?

Almonds are considered one of the healthiest tree nuts available for consumption. Full of nutrients and minerals, they are packed full of healthy benefits. Eating a handful of natural and unsalted almonds on a daily basis has been shown to prevent weight gain, fight diabetes and encourage heart health. They make for a delicious and beneficial snack. But does it mean that you should eat as many as possible?

How Many Almonds per Day?

Like other energy-dense foods, it is imperative you watch your consumption. Too much and you will wreak havoc with your weight. The recommended daily serving size is 1 ounce, which is around 20 nuts. Contained in this small serving size is 160 calories, which quickly adds up to a lot if you don’t limit you intake. Almonds are made of healthy fats, but those calories can add up quick if you don’t watch yourself. Eat too many nuts and you will gain weight!

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Eating Almonds in Moderation Helps with Weight Loss

Whether it be sweet or savory, moderation is key to any diet. Keeping your almond intake under control will help you reap its benefits. The protein, fiber and fat content of these nuts help you feel full for longer periods, which helps prevent overeating. Actually, a small portion of almonds per day has been found to promote healthy weight loss. Other benefits these flavorful nuts offer include regulating body sugar, blocking calorie absorption and promoting a healthy heart.

Benefits of Eating Almonds

So just how many almonds per day is considered healthy? Around 20 nuts a day is enough, and you'll get all the following benefits:

1. Rich in Antioxidant

A one ounce serving of almonds contains a whopping 33% of your daily recommended amount of vitamin E, a strong antioxidant. Antioxidants fight free radicals in your system, leading to a strong immunity system and the prevention of chronic diseases.

2. Lower LDL Cholesterol

Although almonds have a high fat content, it is the good kind called monounsaturated fats. These fats fight bad LDL cholesterol, which is associated with heart disease and stroke.  Eating almonds in moderation can reduce your risk of these illness while maintaining and developing your body’s cells.

3. Packed with Magnesium and Potassium

Magnesium is an important mineral that helps your body maintain good blood circulation, a balanced flow of oxygen throughout your system and the distribution of nutrients to all over your body. Potassium promotes proper muscle contraction, good blood pressure and smooth running nerve function. By eating as little as a ¼ cup of almonds per day, you will get about 25% of your recommended daily dose of magnesium and nearly 260 mg of potassium.

4. Boost Brain Power 

These flavorful nuts are great for your brain! Full of the brain boosters nutrient riboflavin and phenylalanine, eating almonds increases your neurological function. Because growing kids need these nutrients during brain development, they reap the most benefit. Since your body can’t make these compounds, it is important to know how many almonds per day you should eat to get what you need.

5. Good for Pregnancy

Almonds have a very significant folic acid content. Because of this, they make a great snack for pregnant women. Folic acid is a B vitamin known for its key role in a baby’s brain and spinal cord development. Research has found evidence that the vitamin helps fight certain cancers, too.

What If You Eat Too Many Almonds?

1. GI Discomfort

Eating almonds can help you reach your recommended daily dose of about 30 grams of fiber. Fiber is essential to your digestive health because it promotes healthy bowel movements and assists with gastrointestinal well-being. However, too much fiber can counteract with these benefits and cause gastrointestinal distress. If you eat too many almonds, you may experience bloating, constipation or cramping. Make sure to drink water or another hydrating liquid when eating nuts because they have low water content and can cause an upset stomach.

2. Too Much Vitamin E

Vitamin E is considered a highly effective antioxidant. Almonds give you over 7 mg of it per one ounce serving. This is about half of your daily recommended intake. However, if you eat other foods that are also high in vitamin E, be careful how many almonds per day you eat. Too much of it can cause blurred vision, diarrhea, fatigue and headaches.

3. Allergic Reaction

Any time someone eats a lot of one type of food, a person may develop an allergy to it. The same can happen if you eat too many almonds. Your immune system may react to the nut, triggering an allergic reaction. If this happens, you are advised to avoid eating any and all foods containing almonds from then on.

4. Drug Interactions

When considering how many almonds per day you should eat, keep in mind any medications you may be taking. Because this nut is manganese-rich, which is typically a good thing, but it can cause drug interactions. Treatments more likely to be affected include medicines for blood pressure, mood disorders, certain antibiotics and antacids.

 
 
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