A close-up of a black bowl of almonds on a marble countertop. vitamins - uses - side effects

What vitamins are in almonds? (uses & side effects)

almonds nuts

You can look at almonds and ask “is there any other way almonds can surprise me?” and believe me, there is! If you are reading this post, it means that, first of all, you care about what you eat and therefore you care about what you are. And secondly, you are a curious mind trapped inside a big body that can not go inside an almond and actually see “what vitamins are in almonds?”. Keep reading this post to have a full guide about the vitamins you get when eating almonds!

Nutrition Facts of Almonds

Almonds are among the most popular nuts you can find in the whole world. They are amazingly nutritious and beneficial for your health. In fact, they contain relatively one-eighth of a person’s daily protein intake. Almonds are served in a variety of options. You can have your almonds raw or roasted and salted. You can also sweeten or use them in savory dishes. Almonds are big enough to be sliced and used in confectionery, or you can use almond flour for baked goods.

The reason for this level of popularity is their high nutritional value. For a better understanding, the table below presents the nutrition facts of almonds, and in the following, you can read more about the vitamins almonds contain. 

NutrientsAmount per serving (28g)Daily recommended intake (%)
Mono-saturated fats9 gN/A
Protein6 gN/A
Fiber4 g13%
Iron1 mg4%
Calcium75 mg6%
Potassium210 mg4%
Niacin1 mg5%
Vitamin B2 (Riboflavin)0.3 mg25%
Vitamin E7.3 mg50%

Vitamin B2 in almonds

Almonds contain about one-quarter of the body’s vitamin B2 needs. Vitamin B2 or Riboflavin is the vitamin necessary for many body processes which you can find in animal products and vegetables. Riboflavin is responsible for the development of the blood cells, the skin, the digestive tracts, and the functioning of the brain. 

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Where you can find Vitamin B2 besides almonds?

As mentioned earlier, vitamin B2 is found in animal- and plant-based foods. Nuts, eggs, milk, enriched flour, meat, and green vegetables. You can also eat vitamin B2 supplements with your food to allow your body to absorb more vitamin B2.

Uses of vitamin B2 from almonds

Taking vitamin B2 is good for muscle cramps, acne, and many other conditions. People with migraine can also benefit from taking high doses of riboflavin. It seems that doing so can result in the reduction of the severity and number of migraine headaches in adults. 

Side effects of vitamin B

For some people, taking high dosages of vitamin B2 may cause nausea, but it’s fairly rare. However, some people may experience a change in the color of their urine toward bright yellow color. Generally, taking vitamin B2 up to 400 mg daily doses is safe and fine. 

Vitamin E in almonds

Almonds provide almost half of the body’s need for vitamin E. Vitamin E is responsible for the proper functioning of many organs in the body. Vitamin E is also one of the most important antioxidants. 

Where you can find Vitamin E besides almonds?

You can find this precious antioxidant in many foods. Fruits, vegetables, eggs, poultry, meat, and cereals contain vitamin E. You should know that there are two kinds of vitamin Es. There is the natural vitamin E which is called RRR-alpha-tocopherol, and there is the manmade vitamin E or all-rac-alpha-tocopherol. Overall, it is recommended to provide the needed amount of vitamin E for your body through a well-balanced diet, until there is more research about the risks and benefits of these supplements. 

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Close-up of almonds

Uses of vitamin E from almonds

There are many ways vitamin E can help the body to be healthier. In addition to preventing vitamin E deficiency, taking vitamin E might help people with Alzheimer’s disease to slow it down. If vitamin E is taken in a particular order, it can help women with reducing their pain in menstrual cramps. Taking vitamin E can also help in reducing the swelling, and have anti-inflammatory effects. Vitamin E can even help people with depression to reduce their anxiety and cravings. 

Side effects of vitamin E

Taking unsupervised high doses of vitamin E by mouth can lead to headaches, nausea, fatigue, and bleeding. It is also considered safe to apply vitamin E to the skin. However, inhaling vitamin E is regarded as dangerous, and people who use e-cigarettes should consider the damage they may inflict on their lungs.

In a nutshell

Ok, for those of you curious ones, we should say that vitamins B2 and E are only a part of the powerhouse, that is, almonds. As mentioned earlier, these vitamins have their uses in the body, which are very important, and also they can have their side effects. If you eat the proper amount of almonds each day, keep it in moderation, eating almonds will provide for almost half of your body’s nutrition needs. Comment below, if you ever had used a supplement for these vitamins that are naturally present in almonds.

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