Did you know that almonds are not just a healthy snack, but they offer a variety of health benefits? Almonds are packed with fiber, vitamin E, magnesium, and potassium. They also contain high levels of monounsaturated fats, the “good” kind of fat that can lower harmful cholesterol levels and the risk of heart disease.
Almonds are not only a healthy snack but can also be used in various ways. You can use them to make almond milk (6), a great source of plant protein and a dairy-free alternative for lactose intolerants or who have allergies to dairy milk. Almond oil can be used for cooking or as a moisturizer for your skin. And almond flour is a great gluten-free option for baking.
Whether you eat them whole, use them in a recipe as part of a healthy diet, or apply them topically, almonds offer various health benefits worth exploring. This article will explore all the impressive health benefits of almonds.
Nutrition Facts
Almonds are a nutritional powerhouse. An ounce of almonds contains the following nutrition: (3, 9)
- 5.8 grams of protein
- 3 grams of fiber
- 15 grams of fat
- 5.8 grams of carbohydrates
- 5.7 milligrams of iron
- 1 milligram of vitamin B6
- 74 milligrams of calcium
- 196 milligrams of potassium
- 6.67 milligrams of vitamin E
Additionally, almonds are a good source of magnesium, manganese, copper, and zinc. These minerals are essential for maintaining bone health (13), regulating blood sugar levels, and keeping your immune system strong.
Health Benefits
There are many benefits of almonds, including: (6)
It Could Regulate Blood Sugar Level (4)
Regular consumption of almonds can help control blood sugar spikes. (13) It is due to the high levels of magnesium found in almonds. Magnesium helps prevent metabolic syndrome and improves insulin sensitivity, reducing the risk of type 2 diabetes.
It Might Lower Blood Pressure
Almonds contain a lot of potassium, which can lower blood pressure. (4) Potassium is a vasodilator that helps relax blood vessels and improve blood flow. (2) It can reduce the strain on the heart and lowers blood pressure.
It Can Prevent Cardiovascular Diseases
The antioxidants present in almonds can help prevent oxidative stress (7, 8) and reduce the risk of cardiovascular disease. Moreover, almonds contain monounsaturated fats, which have been shown to reduce LDL cholesterol and reduce the risk of heart disease. (4, 5)
It Might Control Cholesterol Level
Almonds increase the levels of vitamin E (10, 11) in the plasma and red blood cells, which helps to lower LDL cholesterol. The American Dietetic Association published a study that concluded eating a handful of almonds per day can provide your body with the vitamin E it needs to function properly. Vitamin E is a powerful antioxidant that defends your cells against free radicals and prevents the artery-clogging oxidation of cholesterol.
It Can Aid in Weight Loss
The potential of almond consumption on body weight loss is due to their satiating effect. Nuts provide you with a sense of fullness and satiety, which reduces the likelihood of overeating. Additionally, almonds’ high protein and fiber content help regulate metabolism and keep you feeling fuller for longer.
Lowers the Risk of Heart Disease
In the journal Circulation, a published study showed that “almonds used as snacks in the diets of hyperlipidemic subjects significantly reduce coronary heart disease risk factors, probably in part because of the nonfat (protein and fiber) and monounsaturated fatty acid components of the nut.” Almonds, along with nuts and seeds in general, are often associated with improved levels of blood lipids and heart health.
It Has Anticancer Potential
Researchers have recently looked at how almonds help prevent cancer, especially colon cancer. The results suggested that “almond consumption may reduce colon cancer risk and does so through at least one almond lipid-associated component.” Another study published in the journal BMC Medicine concluded that people who regularly eat nuts are at a lower risk of death from cancer.
It Can Boost Brain Health
Almonds are a good source of vitamin E, a powerful antioxidant. Vitamin E has been shown to protect the brain from age-related damage and improve cognitive function. Additionally, the healthy fats in almonds can also help to improve brain function.
Might Improve Bone Health
Almonds are an excellent dietary source of calcium, which is essential for bone health. Calcium helps to keep bones strong and prevents osteoporosis. Additionally, the magnesium in almonds can also help to improve bone health by reducing the risk of fractures.
Aids in Skin Health
The fatty acids (6) in almonds can help keep skin hydrated and prevent dryness. Additionally, the vitamin E present in almonds can help to protect the skin from damage caused by UV rays.
It Is Good for Pregnant Women
Raw almonds are a good source of folic acid, essential for pregnant women. Folic acid helps prevent congenital disabilities and is necessary for the baby’s development. Additionally, the calcium in almonds may also help avoid pregnancy-related problems such as preeclampsia. (1)
Might Reduce Inflammation
Almonds are high in two vital fatty acids, linoleic and linolenic acids. These fatty acids promote the reduction of inflammation throughout the body, which is a common problem that people can experience.
May Boost Energy Production
Manganese, copper, and riboflavin are all present in almonds. They may aid in energy production and metabolic rate.
Rich Source of Antioxidants
Almonds contain a significant amount of antioxidants, which can help you fight stress. Stress causes molecules to be damaged, resulting in inflammation, cancer, and aging. Almonds’ antioxidants are also beneficial for your skin.
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References:
- Calcium Supplementation to Prevent Preeclampsia: Translating Guidelines into Practice in Low-Income Countries – PMC (nih.gov)
- Role of potassium in regulating blood flow and blood pressure – PubMed (nih.gov)
- Almonds, unsalted nutrition facts and analysis. (nutritionvalue.org)
- Almonds: Health benefits, nutrition, and risks (medicalnewstoday.com)
- Almonds | The Nutrition Source | Harvard T.H. Chan School of Public Health
- Almonds: Nutritious Nuts That Make a Great Snack (webmd.com)
- Health Benefits of Almonds beyond Cholesterol Reduction | Journal of Agricultural and Food Chemistry (acs.org)
- Health benefits of almonds beyond cholesterol reduction – PubMed (nih.gov)
- 6 Health Benefits of Almonds Every Woman Needs to Know About
- 13 Nutrition-Based Health Benefits of Almonds | Organic Facts
- 21 Healthy Benefits Of Almonds: Facts And FAQs – PharmEasy Blog
- Almonds: Health Benefits, Nutrients per Serving, Preparation Information, and More (webmd.com)
