Almonds

   Almonds are rich in vitamin E, calcium, magnesium,potassium,riboflavin and niacin.  Consuming these nuts with health conscience may help to reduce some health issues .

   
Health Benefits:                                                                                                                                  

• Eat it empty stomach to ensure absorption of their nutrients.
• You can also soak them in water overnight and eat in the morning. 
• Almonds are main source of protein and fiber.
• Almonds are  low in sugar with healthy unsaturated fats.
• Almond contains folic acid.  Folic acid helps to reduce the incidence of birth defects in newborn babies
• Almond is a source of many nutrients which help in development of the brain 
• 1.5 ounces a day of most nuts, like almonds, may reduce the risk of heart disease.
• Rich in magnesium, which  prevents heart attacks and hypertension.
• The fiber, protein and fat reduces overweight problems.One handful daily will makes our tummy full which reduces overeating. 
• Presence of manganese, copper and Riboflavin helps in energy production.
• Almond oil also has many benefits for skin and hair.

Possible Side-Effects:
Eating required amount is healthy but consuming more is really dangerous.

• These nuts are high in calories and fat -- 163 calories and 14 g of fat per ounce.
• It contains  oxalate . Consuming almonds in large amount can cause problem because of oxalate.
• If you have any of these problems like kidney disorder or gall bladder stones then you should be more cautious.
• The amount of fiber in almonds is large, consuming in more amounts can have bowel problem. 
• Consuming almonds continuously can give allergic reaction and intolerance to almonds.