Almonds are the fruit of the almond tree belonging to the Rosaceae family. With its unique nutty and light taste, it is consumed whole or in the form of slices or powder, which is widely used as a material for various processed foods such as milk, sweets, and bread. In addition, the content ratio of omega-3 unsaturated fatty acid, one of the essential fatty acids for smooth metabolism, is high, and it is rich in vitamin E and various nutrients, so it has various functions to keep our body healthy. Although almonds have such a variety of effects, it is said that excessive consumption of almonds can cause side effects. In addition, even if it is not excessively consumed, allergic symptoms may occur depending on the constitution, so caution is required. Therefore, it can be said that it is a good way to eat after checking these side effects well. So, today, let’s look at the various side effects that can occur from eating almonds and various information about the appropriate daily intake. Almond Side Effects
1. Weight gain
Almonds are rich in dietary fiber, about 10.63g per 100g, and contain various vitamins and minerals. However, since almonds are high in calories (597 kcal per 100 g), excessive consumption can cause weight gain. In particular, almonds are often eaten with other foods such as yogurt and salad, which can increase the likelihood of overweight due to the action of adding calories. If you gain weight and excess fat accumulates in your body, it is desirable to consume it properly because the risk of developing various adult diseases such as hyperlipidemia, arteriosclerosis, diabetes, and metabolic syndrome increases.
2. Gastrointestinal Disorders
Excessive intake of dietary fiber rich in almonds can cause various types of gastrointestinal disorders such as bloating, gas production, stomach cramps, and diarrhea. Also, if you drink too little water after eating too much almonds, the occurrence and symptoms of constipation may get worse. In addition, when almonds are consumed in excess, the absorption rate of essential minerals such as magnesium, calcium, zinc and iron may decrease due to excessive fiber influx into the body. Therefore, you should not consume too much in excess of the appropriate amount, especially if you have a weak digestive system or are taking constipation-related medications.
3. Kidney stones
The kidneys perform various roles, such as filtering waste products from the blood and excreting them in the urine, regulating the concentration of electrolytes in the blood, and regulating blood pressure. Kidney stone refers to a disease in which stones form in the renal pelvis inside the kidney and spread to surrounding tissues of the urinary tract. Almonds contain oxalic acid called oxalic acid. When this oxalic acid comes into contact with calcium in the body, it is made into calcium oxalate and stones are formed. Therefore, excessive consumption of almonds may cause deterioration of kidney function and the occurrence of kidney stones due to excessive formation of calcium oxalate.
There are times when you may have an allergic reaction to the consumption of certain foods. Allergies like this occur primarily on the lips and oral mucosa, which food comes into contact with first, and can cause various abnormalities in the gastrointestinal tract, skin, and respiratory tract. Almonds are also one of the foods that cause allergies depending on the constitution. Symptoms such as swelling of the lips and oral mucosa, as well as a runny nose and red spots can cause abnormal symptoms. And in severe cases, it is recommended to be careful because it can cause an allergic shock state called anaphylaxis, which can cause symptoms such as difficulty breathing, vomiting, dizziness, and low blood pressure.
5. Excessive intake of vitamin E
Vitamin E, a type of fat-soluble vitamin, is known as an excellent antioxidant that maintains cell membranes and prevents cell aging. Almonds are one of the best sources of vitamin E, and they have an excellent effect as a powerful antioxidant. However, excessive intake of vitamin E can cause side effects such as headaches and chronic fatigue due to excessive intake of vitamin E. Therefore, in order to minimize the side effects of excessive intake of vitamin E, it is not recommended to consume too much almonds. Recommended daily intake of almonds
The daily intake of almonds is said to be about 28g, which is about 20 to 25 in number. It is said that if you consume about 20 almonds, you can supplement about 80% of your daily vitamin E requirement. However, it is recommended to consume in an appropriate amount, as consuming more than this recommended amount can cause weight gain and gastrointestinal disorders as mentioned above.