They are considered a very healthy nut, full of vitamins and good fats - but aren't almonds so innocent in excessive quantities? What happens if you eat too many almonds?
Can too many almonds really be harmful? Almonds They are truly little nutritional gems. They are full of vitamin E, magnesium, fiber, and healthy fats that help your heart, brain, and skin.
But as with everything in nature, the golden rule applies to them too: balance.
Studies show that the daily recommended amount of almonds is approximately 20 to 25 grains (about one small fist). This is enough to reap all their benefits – without putting a strain on your digestion, liver or metabolism.
But if we enjoy them in large quantities (several handfuls a day), effects that many people don't associate with almonds can occur: digestive problems, skin reactions, even a lack of other minerals. You don't have to eliminate them completely - it's enough to understand them.
1. Digestive problems and bloating
Almonds are rich in fiber, which is great – up to a certain limitWhen we eat too much of them, the body has difficulty digesting the excess fiber, which causes bloating, gas, and a feeling of heaviness in the stomach.
People with sensitive intestines or those who otherwise consume a lot of vegetable fiber are particularly susceptible. If you experience discomfort after eating a handful of almonds, reduce the amount and drink more water – this helps fiber move more easily through the digestive tract.
2. Excess intake of vitamin E
Almonds are one of the best natural sources vitamin E – just 30 grams contains almost half of the recommended daily intake.
But if we consume too much of it, excess vitamin E can cause fatigue, headache or even visual disturbances.
Vitamin E is fat-soluble, which means it accumulates in the body and is not excreted as quickly as vitamins from the B or C group.
Exaggeration is therefore not only unnecessary, but in extreme cases can even put a strain on the body.
3. Oxalate problems – possible kidney stones
Almonds contain oxalates, substances that can bind with calcium in the body and form crystals. For people prone to kidney stones, excessive consumption of almonds can be risky.
If your kidneys ever warn you with pain, be careful not to overdo it with nuts – not only almonds, but also spinach and rhubarb have a similar effect.
4. Allergic reactions
Tonsils are among the most common triggers allergies to nuts. In sensitive people, they can cause itching, rashes, swelling or even breathing problems.
If you experience an itchy mouth or burning tongue after eating almonds, consult your doctor – even a mild reaction can become more severe over time. Allergies often appear late, after years of eating them without problems.
5. Weight problems
Although almonds are healthy, they are also very caloric – about 600 calories per 100 grams. This means that a few extra handfuls of almonds can quickly exceed your daily energy intake, especially if you nibble on them without feeling full.
So almonds should be a snack, not a mealAdd them to salad or yogurt – that way you'll get the nutrients but not the excess calories.
6. Impact on mineral absorption
Almonds contain phytic acid, which is a natural plant defense substance, but in large quantities it can reduce the body's absorption of iron, zinc, and calcium. For most people, this is not a problem, but for those with low iron or anemia Regularly overeating almonds can be a cause of mineral deficiencies.
Hint: if Soak the almonds in water overnight., some of the phytic acid is broken down, and the almonds they become easier to digest.
How you eat them is also important
If you eat them raw, are richer in antioxidants, but if you slightly toast, they become more easily digestible.
Avoid to those who are fried in oil or salted – they lose nutritional value and put a strain on the heart.
Almonds are wonderful – as long as they are eaten in moderation.
