Almond is the most common and widely loved dry fruits. It contains everything that can provide 1/8th of the total protein that a person needs daily. Almond is widely called as nuts but original it belongs to the seed family. One can take almonds raw; roasted or even can add it in smoothies or cereals in short almonds can be taken in anyways would provide you with its benefits.

1 ounce of Almond contains

● Calories- 164

● Fat- 14.2 grams

● Fibre- 3.5 grams

● Protein- 6.0 grams

● Carbohydrates- 6.1 grams

Health Benefits 

Boosts bone health: Almonds contain a lot of nutrients such as calcium, magnesium, vitamin K, manganese, and protein which helps in keeping the bone strong and healthy.

Reduces cancer risk: As per research, it has been noticed that people who regularly take walnuts, almonds and peanut tends to have a lower risk of developing breast cancer, than that of one who doesn't eat these dry fruits. Hence, almond can be called as a protective factor for breast cancer.

Control weight gain: Eating almond as mid-day snacks can keep you full for a longer time as it contains fibres and healthful fat, intake of 42g of almonds can observe the person appetite low, and they would feel tempted for snacks often.

Health Risk

● Allergy: People who have nut allergy should avoid intake of almonds, a condition called anaphylaxis can quickly develop and can be life-threatening and one can see symptoms like breathing issue and swelling after eating almonds. One should even keep a check on dishes made with nuts and avoid it.

● Eating a limited amount of almonds will cause no side effects on your body. Still, intake of too many almonds means you are overdosing your body with minerals and nutrients which can further cause gastrointestinal problems, nausea, diarrhoea and constipation.

● It can even react reverse to your body if it interferes with any medication. Therefore bit is advised to soak the almonds overnight to reduce the chances of a reaction