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health benefits of Almonds

What are the health benefits of Almonds?

Published on August 17, 2020

Almonds are the edible seeds of a tree with the same name. With their shelled removed, the edible part of these nuts is usually sold in the stores.

Like other nuts, almonds are packed with lots of nutritional benefits. They are rich in many vitamins and minerals that are essential to the body.

In this post, we are going to let you know all about the health benefits of almonds.

9 top health benefits of Almonds

1. Almonds reduce bad cholesterol

Generally, it’s the saturated fat that is unhealthy to the body and can increase the risk of LDL, or bad cholesterol. Although almonds are rich in fats, the amount of saturated fat is so low and won’t increase the level of cholesterol.

Almonds mostly consist of monounsaturated fat, which is known as healthy fats that can decrease cholesterol. Per one ounce of almonds has 14 grams fat that only 1.5 grams of this fat include saturated fat, and 9 grams are monounsaturated fats.

This fact makes almonds a great nut for the heart because lowering the cholesterol can help the heart work better and reduce the risk of a heart attack. 

Almonds are heart healthy

2. Consuming Almonds may lower the risk of some cancers

Research on the consuming almonds shows that this nut can lower the risk of breast cancer two or three times. The main reason is that almonds are a great source of antioxidants, which can protect the body and all its cells against oxidative stress.

As a result, free radicals and other factors can’t damage molecules in your cells, which may lead to inflammation, aging or chronic diseases, like cancer.

3. Almonds can control blood sugar

Almonds are one of the low-carb nuts. They are also high in healthy fats, protein, and fiber. Low-carb foods are helpful for diabetics because they can control blood sugar.

Moreover, almonds are rich in magnesium, which is another mineral that can lower the blood sugar. One ounce of almonds provides 76.5 mg magnesium, which can fulfill up to 24% of the daily needed magnesium for an adult.

4. Almonds can help you lose weight

Since almonds are low in carbs and high in protein and fiber, they are great options to include in different weight-loss diets that have nuts, especially low-carb diets, such as keto diet.

The fiber in almonds makes you feel full. Therefore, you are less tempted to eat unhealthy snacks, such as chips. Protein also reduces hunger, which is good for people who want to eat less and lose more weight.

Additionally, almonds are great choices for a vegan diet too; because they contain vitamin B, which is usually lacking in plant-based diets.

It’s easy to add almonds to your weight loss plan.

5. Eating almonds can boost bone health

Almonds are a great source of calcium, which can strengthen the bones. Moreover, they are also rich in copper, magnesium, manganese, vitamin K, zinc, and protein, all of which are beneficial for bone health.

Thus, almonds can reduce the risk of fractions and other bone-related problems.  

6. Almonds can lower blood pressure

Another reason that makes almond a heart-healthy nut, is that it contains magnesium, which is linked to a reduction in blood pressure.

Studies show that a deficiency in magnesium is one of the main reasons that blood pressure goes up. High blood pressure is harmful to the heart and kidney. Not controlling it may lead to heart attacks, strokes, or kidney failure.

7. Eating almonds may reduce the risk of Alzheimer’s

Vitamin E is a fat-soluble antioxidant that can protect cells from oxidative damage, and almonds are one of the world’s best sources of vitamin E.

Only one ounce (28-gram) of this nut can provide 37% of the daily value of vitamin E that your body needs. Having enough vitamin E in the body boosts your brain function and also protects the body against different diseases like Alzheimer’s, heart diseases, and cancer.

8. Almonds are good for skin health

Vitamin E and other antioxidants are the main substances that can reduce the signs of aging because they block free radicals, which plays a large role in aging skin and can cause wrinkles on the skin.

Vitamin E also can nourish the skin and help it to regenerate. Therefore, almonds are so useful for having beautiful and shining skin. 

How many Almonds are healthy to eat in a day?

Almonds are so healthy to the body, but over-consuming them may cause side effects, such as choking, breathing problems, or nervous breakdown. Generally, it is healthy to consume one ounce (28-gram) of nuts during the day.

However, nuts have a different amount of calories. Therefore, eating this amount might lead to gain weight. It’s important to know how many nuts you can eat in a day.  

If you only want to eat almonds during the day, it is recommended to stick to consuming 8 to 10 soaked almonds. Furthermore, it is believed that eating 4 almonds every morning can boost your energy during the day.

Moreover, the recommendations mention that soaking the almonds before eating can make them more digestible. That’s why it’s always better to soak them instead of eating them dry.

Please note that in very rare cases, some people might be allergic to almonds. It might be helpful to read more about nuts allergies and their symptoms.

Soak almonds before eating.

How to consume almonds?

It’s very easy to add almonds to your diet. These nuts can be consumed raw, roasted, and even cooked. The simplest way to add this nut to your meals is by making salads. You can also find many recipes to make delicious meals with almonds.

Almonds nutrition facts

Almonds calories164
Protein6 g
Carbohydrates (fiber)3.5 g
Carbohydrates (Sugar)1.2 g
Fat (Unsaturated)12.4 g
Fat (Saturated)1.4 g
Magnesium76.5 mg
Manganese0.6 mg
Iron1 mg
Potassium208 mg
Phosphorus136 mg
Copper0.3 mg  
Vitamin E7.27 mg
Calcium76.3 mg
Cholesterol0
(28-gram equal to 23 almonds)

Bottom Line

Almonds are one of the healthiest edibles you can add to your daily diet. Packed with lots of vitamins and minerals, almonds are so helpful for people with heart diseases, diabetes, and other problems that can be reduced by following a healthier diet.

Consuming an adequate number of almonds can improve your body’s functions. Note that many of the benefits of almonds, such as antioxidants, are in their brown skin. It is recommended to eat it with this brown skin because they are more healthful.

PS. This article is written based on the research that Natural Moreish content team has done on different blogs, websites and articles. Natural Moreish doesn’t suggest acknowledge or claim the information on this post.

About the author Joshua is a recipe developer, cook, photographer, and author. Ever since he was young, he’s enjoyed food. He is looking at food, learning and researching about food and happily devouring food. Because of his food philosophy of sharing, you’ll find him regularly adding delicious tapas style dishes, appetizers and finger food.

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