Almonds are not only a delicious snack but also a powerhouse of nutrients. These versatile nuts have been consumed for centuries and are known for their numerous health benefits. Packed with essential vitamins, minerals, and healthy fats, almonds offer a wide range of advantages for our overall well-being. Almonds are a great source of healthy fats, fiber, protein, magnesium, and vitamin E. They have been shown to improve heart health, reduce blood sugar levels, and promote weight loss.Almonds also offer a number of other health benefits, including reducing inflammation, boosting brain health, and protecting against Alzheimer’s disease.

Here are 14 health benefits of almonds that are supported by science.

1. Almonds Are Nutrient Dense

Almonds are an excellent source of nutrients.

A one-ounce (28-gram) serving of almonds contains the following nutrients (1):

Fiber: 3.5 grams

Protein: 6 grams

Fat: 14 grams

Vitamin E: 37% of the Daily Value (DV)

Manganese: 32% of the DV

Magnesium: 20% of the DV

They also contain a good amount of copper, phosphorus, and riboflavin (vitamin B2) (1).

Almonds are a good source of healthy fats, fiber, protein, magnesium, and vitamin E.

How to Eat Almonds: Almonds are one of the healthiest foods on the planet. Many people use almonds for healthy recipes like almond milk, almond meal, and almond cheesecake. Studies have shown that almonds lower cholesterol and reduce inflammation in the body. Almonds also contain more calcium than milk or yoghurt.

Excellent Health Benefits of Almond Consumption: Almonds are a very versatile snack food with many health benefits. They can be eaten raw or roasted, blanched, chopped, slivered, ground up, and made into almond milk. Almonds are rich in vitamin E, fibre, magnesium, phosphorus, potassium, folate, and iron. The bioactive nutrients in almonds help prevent heart disease, cancer, and cognitive decline. Almonds are also one of the most affordable snacks on the market.

Pros and Cons of Almonds: Almonds are rich in vitamin E, magnesium, and thiamine. They’re also loaded with antioxidants, fibre, potassium, vitamin B6, copper, manganese, and selenium. Almonds are considered a low-GI food; they won’t cause spikes in blood sugar levels that other high-GI foods do. Almonds can be eaten raw or roasted for added flavour.

Prevent heart Disease: Almonds are an excellent snack for cardiovascular health. They can help reduce inflammation and cholesterol levels and decrease the risk of heart disease. One way to enjoy almonds is by overnight soaking them in water before eating them. Washing them overnight removes some of the phytic acids that would otherwise hinder nutrient absorption.

Bone Health: Almonds are a good source of calcium, magnesium, and phosphorus, all of which are essential for maintaining healthy bones and preventing conditions like osteoporosis. These minerals work together to promote bone density and strength, reducing the risk of fractures and improving overall skeletal health.

Prevent atherosclerosis: Nuts are rich in fibre, Vitamin E, and folic acid. A study published in the journal Nutrients showed that adding two-thirds of a teaspoon of almond butter to a breakfast smoothie with 10g of almonds could reduce homocysteine levels by more than 20% after six weeks. This is because nuts are high in folate, which has been found to reduce incidences of atherosclerosis.

Reduce cholesterol: It’s been known for a long time that soaked almonds can serve as a good alternative for reducing LDL cholesterol. In fact, before the days of Cholesterol pills, soaked almond was often used to lower our wrong cholesterol level. However, does eating soaked almonds also serve to reduce high-density lipoprotein?

Increase skin tone: Having healthy skin is a dream come true. The skin can give you many beautiful features, such as making your eyes sparkle, giving you a glowing complexion, and forming attractive zits. But if you have a dull or uneven skin tone, it can be hard to wade through the options to find the right product for your needs. A straightforward solution to this problem is to eat almonds overnight before going to bed. Almonds contain high amounts of antioxidants which can help remove dullness from the skin and trigger new cell development.

Exfoliate skin: Skin exfoliation can be done in many ways. The most common way is to wash and scrub your skin with a face and body wash and then get a facial at the spa. Exfoliating your skin regularly has benefits such as reducing acne, which helps improve the overall health of your skin.

Maintain strong bones: Almonds offer a range of nutrients and vitamins, including calcium, and It is essential for maintaining strong bones and reducing the risk of fractures, osteoporosis, and other bone-related diseases. Soaking almonds overnight in the water adds some amount of calcium to the almonds, maintaining bone mass.

Prevent diabetes: Soaked almonds are very low in glycemic index, and it contains some amount of fibre that can maintain the average blood sugar level. They also have a healthy amount of nutrients and antioxidants. From many studies, soaked almonds can lower cholesterol levels and protect heart health.

Provide energy: Almonds are the perfect snack to provide power. They also contain protein and carbohydrates that can be used by the body to build up stamina. Almond is an excellent way for people who frequently exercise to supply their bodies with protein and carbohydrates instead of taking protein shakes, bars, or other high sugar foods.

Provide safe delivery: The high folic acid content in almonds is vital because it contains the potential for florid spina bifida and anencephaly, which are neural tube defects causing irreversible brain damage and death. Maternal consumption of a regular amount of soaked almonds has been suggested in preventing neural tube defects. It also keeps the mother from delivering prematurely.

FAQs about Almonds

1. Are almonds suitable for individuals with nut allergies? Almonds are tree nuts and can trigger allergies in some people. If you have a known nut allergy, it’s best to avoid almonds and consult with a healthcare professional for suitable alternatives.
2. Can almonds be included in a gluten-free diet? Yes, almonds are naturally gluten-free and can be safely consumed by individuals following a gluten-free diet.
3. Are there any potential side effects of consuming almonds? While almonds are generally safe for consumption, some individuals may experience digestive discomfort or allergic reactions. It’s important to consume almonds in moderation and be mindful of any adverse reactions.
4. How many almonds should I eat in a day to reap the health benefits? A handful of almonds (about 1 ounce or 23 almonds) is a recommended serving size for most adults. However, individual calorie and nutritional needs may vary, so it’s best to consult a healthcare professional for personalized guidance.
5. Can almonds help lower cholesterol levels? Yes, almonds have been shown to have a positive impact on cholesterol levels. The monounsaturated fats in almonds can help reduce LDL cholesterol, which is beneficial for heart health.
6. Are roasted almonds as healthy as raw almonds? Raw almonds are considered the healthiest option as they retain all their natural nutrients. Roasted almonds can still be a part of a healthy diet, but be cautious of added oils or excessive salt content.