Brilio.net - Almonds are often considered a healthy snack because they are rich in nutrients. Many people choose almonds as part of their daily diet. Although beneficial, excessive consumption of almonds can actually cause unwanted effects.
Almonds contain various vitamins , minerals, and healthy fats that are good for the body. However, like other foods, if consumed excessively, almonds can have negative effects. Therefore, it is important to know the recommended dosage to stay healthy without side effects.
The right dosage for consuming almonds every day is usually around 23 grains or equivalent to 30 grams. This amount is enough to provide health benefits without causing problems. If consumed more than that, you can face various unexpected impacts. So, what are the impacts? Here brilio.net collects from various sources, Tuesday (24/9).
1. Digestive disorders.
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Almonds are high in fiber, which is actually good for maintaining digestive health. However, if you consume too much of it, the fiber can actually cause problems such as bloating, gas, or constipation. The body needs time to digest large amounts of fiber, and if too much, digestion can be disrupted.
Research from Harvard TH Chan School of Public Health states that consuming too much fiber suddenly can cause digestive problems. Therefore, it is important not to consume large amounts of almonds at once, especially if your body is not used to high fiber intake.
2. Weight gain.
Almonds do contain healthy fats that are beneficial for the body. However, like other fatty foods, these nuts still contain quite high calories. Consuming almonds excessively can lead to unwanted weight gain.
One ounce of almonds contains about 160 calories. If you are not careful, these extra calories can accumulate and cause a calorie surplus, which ultimately leads to weight gain. For those of you who are watching your weight, almond consumption should be limited according to your daily calorie needs.
3. Vitamin E overdose.
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Almonds are an excellent source of vitamin E. This vitamin plays a vital role in maintaining healthy skin, hair, and immunity. However, consuming too many almonds can lead to an overdose of vitamin E, which can lead to several health problems.
Research from the National Institutes of Health recommends that adults should not exceed 15 mg of vitamin E per day. Excessive almond consumption can make you exceed that limit, potentially causing headaches, fatigue, and digestive problems.
4. Allergies and allergic reactions.
Almonds are a type of nut that can trigger allergies in some people. Even if you don't have allergies, consuming almonds excessively can increase the risk of allergic reactions. Symptoms can range from itching, shortness of breath, to dangerous anaphylaxis.
If you experience any strange reactions after consuming almonds, it is a good idea to see a doctor immediately. Avoid excessive consumption of almonds if you have a history of allergies to nuts.
5. Thyroid dysfunction.
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Almonds contain goitrogens, which are substances that can interfere with thyroid function if consumed in large amounts. Goitrogens can inhibit the absorption of iodine, which is necessary for optimal thyroid function. As a result, excessive consumption of almonds can trigger health problems such as hypothyroidism.
Although not much, the goitrogens in almonds still have the potential to cause problems if you consume them in large amounts and continuously. For those who already have thyroid problems, you should be careful in consuming almonds.
6. Kidney problems.
Almonds are rich in oxalates, a compound that can contribute to the formation of kidney stones when consumed in large amounts. People who already have a history of kidney stones or other kidney problems are advised to limit their consumption of foods high in oxalates, including almonds.
Research published in the Journal of Urology suggests that high levels of oxalate can increase the risk of kidney stones, especially if the body is not getting enough fluids. Therefore, it is important to keep almond intake within safe limits.
Recommended dosage for consuming almonds.
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The recommended dose for consuming almonds every day is around 23 grains or equivalent to 30 grams. This amount is enough to provide health benefits such as lowering cholesterol, improving skin health, and maintaining weight. Remember that consuming too many almonds can actually have a negative impact on the body.
To get the benefits without the risks, make sure you vary your daily food sources. Don't just focus on one type of food, including almonds. Balance it with vegetables, fruits, and other sources of protein for a healthier, more diverse diet.