Almond Benefits, Uses, and Side effects

Cholesterol is needed for various body functions. However, there are two types of cholesterol - low-density lipoprotein (LDL) and high-density lipoprotein (HDL). While HDL is considered to be healthy (good cholesterol) an increase in LDL is directly associated with an increased risk of cardiovascular diseases. A clinical study done on 20 subjects, who had elevated levels of cholesterol, indicated that almond supplementation led to a decrease in the LDL level and total cholesterol (TC) levels. There was also an increase in good cholesterol (HDL) levels.

Another study revealed that almonds increase the level of HDL along with stimulating the release of LDL (bad cholesterol) out of the body. Although the exact mechanism behind the cholesterol-lowering effects of almonds is unknown, these results suggest that almonds are an excellent hypocholesterolemic (reduces cholesterol) and are thus helpful in reducing the risk of cardiovascular diseases.

(Read more: High cholesterol treatment)

Several studies indicate that almonds and other nuts can have protective effects against different types of cancer such as prostate cancer, breast cancer, colon and rectum cancer. Regular consumption of nuts has also been linked to a decrease in cancer mortality. This is because almonds contain antioxidant and anti-inflammatory properties that can help prevent the growth and spreading of cancer cells. Furthermore, alpha-tocopherol has been found to be one of the chemoprotective compounds in almonds.

However, more studies are still needed to confirm the chemoprotective and anti-cancer properties of almonds.

As we age, our brain goes through a series of changes. An ageing brain is prone to loss of cognition and memory loss. According to research, almonds can not only prevent memory loss but also it is effective in reducing the risk of neurodegenerative diseases such as Parkinson’s and Alzheimer’s. Almonds contain compounds such as polyphenols, tocopherol, vitamin B9 and unsaturated fatty acids. These components can either delay or prevent age-related brain disorders.

A preclinical study indicated that administration of almond prevented amnesia. A chemical called acetylcholine present in almonds also led to an increase in memory power. Further, the flavonoids present in almonds get easily absorbed by the brain These flavonoids show neuroprotective effects.

(Read more: How to improve brain power)

Prebiotics are compounds that induce the growth of good bacteria in your stomach. These bacteria play an important role in maintaining gut health and also provide some digestive enzymes which are not produced by our body. Research suggests that almonds and almond skin have prebiotic effects because of the presence of dietary fibres and other bioactive components.

A clinical study done on the faecal samples from 48 subjects showed that there was an increase in the population of good bacteria such as Bifidobacterium and a reduction in the number of harmful bacteria upon regular almond consumption. There was also a change in the activity of digestive enzyme secreted by these bacteria which helped mediate a prebiotic effect.

(Read more: How to improve digestion)

Type 2 diabetes is a condition where the body is unable to properly use insulin leading to increased blood sugar levels. Almonds may be an ideal snacking option for people with Type 2 diabetes. A study was done to evaluate the effectiveness of almonds on type 2 diabetes patients for a period of 24 weeks. Significant glycemic control (reduced blood sugar) was noted in all subjects. However, it wasn’t due to increased insulin sensitivity. The study concluded that almonds may be effective in glycemic control (blood sugar levels) by the proper management of insulin in the body instead of effecting insulin sensitivity.

A clinical study on 14 adults indicated that almonds reduced the blood glucose level after a meal and provided a feeling of fullness for a longer duration. This could be attributed to the presence of fatty acids in almonds. Nonetheless, almonds seem to a have some therapeutic potential in diabetes management.

Several studies indicate that nuts such as almonds and walnuts have anti-inflammatory properties. This could be because of the presence of unsaturated fatty acids, antioxidants, dietary fibres and minerals such as magnesium. Studies indicate that regular consumption of nuts lead to a decrease in the levels of certain inflammatory cytokines which in turn reduce inflammation symptoms.

Oxidative stress is a condition caused due to an imbalance between the harmful free radicals (singlet oxygen) and antioxidants that act to defend the body against these free radicals. According to research, prolonged oxidative stress can lead to chronic inflammation that makes our body prone to various diseases. 

A clinical study revealed that almond consumption for a period of 12 weeks reduced inflammation and oxidative stress associated with type 2 diabetes.

(Read more: Inflammatory diseases symptoms)

Osteoclasts are a type of cell that is responsible for bone resorption, a process through which the bone tissues are broken down. Studies reveal that almond consumption can help increase bone density and inhibit the formation of osteoclasts.

A clinical study on 14 adults demonstrated that consumption of 60 g of almonds reduced the formation of osteoclasts by 20% and the number of tartrate-resistant acid phosphatase (an osteoclast enzyme) cells by about 15%. These results indicate that almond supplemented diet may be helpful in improving bone health.

Obesity is caused due to an excessive accumulation of fat in the body. A clinical study on 65 overweight individuals demonstrated that a low-calorie diet containing almonds led to a significant weight loss along with a decrease in waist circumference. There was also a significant reduction in the level of LDL (bad cholesterol) and an increase in HDL (good cholesterol), both of which are underlying factors affecting body weight.

 In a similar study done on 108 obese women who consumed 50 g of almonds every day, it was observed that almond intake led to a decrease in weight, waist circumference and LDL cholesterol.

(Read more: Diet chart for weight loss)

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