Many believe that almonds are one of the best nutritional choices due to their numerous health benefits. However, it is important to know that overconsumption of almonds can lead to adverse effects, as reported by Zeebiz.
1. Digestive Issues
Consuming excessive almonds can lead to constipation, bloating, and stomach discomfort. Almonds are rich in fiber, which the body may not be accustomed to in large quantities. Increasing water intake can help overcome these problems when consuming almonds excessively.
2. Excessive Vitamin E Intake
Half a cup of almonds, equivalent to 100 grams, contains 25 milligrams of Vitamin E, while the recommended daily intake is only 15 milligrams. This may lead to diarrhea, weakness, and blurred vision, especially if the person also consumes other vitamin-rich foods like eggs, whole grains, and spinach.
3. Weight Gain
Almonds are known for their high content of fats and calories. About 100 grams of almonds provide roughly 50 grams of fat, a significant portion of which is monounsaturated fats, beneficial for heart health. However, if a person leads a sedentary lifestyle and does not burn the calories acquired from almonds, it may lead to fat accumulation in the body.
4. Kidney Stone Risk
Excessive almond consumption may increase the risk of kidney stones. Kidney stones form when there is a high level of calcium oxalates in the body that are not excreted. Almonds, for example, are rich in oxalates, and surprisingly, the body absorbs oxalates from nuts better than any other food source. Moderation is advised, especially for those prone to kidney issues or with a history of kidney stones.
5. Almond Allergies
Overindulgence in almonds can lead to allergies accompanied by inflammation and skin rashes. Allergic reactions to almonds usually occur when large quantities are consumed consistently. Surprisingly, almond allergies can develop from a single large dose over a short period or from prolonged excessive consumption. Symptoms may include difficulty breathing, elevated blood sugar levels, nausea, and in severe cases, even shock.
6. Drug Interaction
Every 100 grams of almonds contain 2.3 milligrams of manganese, which is at the upper limit of the body's daily requirements (adults need 1.3 to 2.3 milligrams of manganese per day). It is highly likely that, in addition to almonds, a person consumes other sources of manganese such as whole grains, leafy vegetables, and tea. Experts warn that a diet rich in manganese can interfere with medications for constipation, blood pressure, and antibiotics.
7. Toxicity
The issue of toxicity is limited to the consumption of bitter or lethal almonds. While these varieties have shown effectiveness in treating spasms and pain, excessive consumption may lead to poisoning due to their content of hydrocyanic acid. Overconsumption can result in respiratory problems, neurological collapse, suffocation, and even death. Pregnant women are strongly and unequivocally advised against consuming these varieties.
Ideal Almond Consumption Quantity
According to the recommendations of the U.S. Food and Drug Administration (FDA), daily almond consumption should be limited to no more than one-third of a cup, approximately 40 grams.
