7 Evidence-Based Health Benefits of Almonds

Almonds are a versatile and nutritious food that can be eaten raw or toasted. They can also be consumed as a snack or added to different dishes. Additionally, almonds can be made into butter, milk, flour, or oil.

Although almonds are often referred to as nuts, they are actually seeds that come from the fruit of the almond tree. They are an excellent source of many nutrients and provide various health benefits.

This article will discuss why almonds are good for you and who may want to avoid them.

Benefits of Almonds

Research suggests that almonds can protect against disease and provide various health benefits, including lowering cholesterol, reducing cancer risk, and supporting heart, skin, and bone health.

Cholesterol

The monounsaturated fatty acids in almonds may help keep your cholesterol levels in check. One review found eating almonds can help you maintain levels of high-density lipoprotein (HDL) cholesterol (“good” cholesterol) and lower low-density lipoprotein (LDL) cholesterol (“bad” cholesterol) levels. High LDL cholesterol is linked to an increased risk for cardiovascular events. The research authors recommend eating about 45 grams (g) of almonds daily for optimal protection.

Cancer Risk

Some research suggests almonds may lower your risk of cancer. Researchers believe the high amounts of phytochemicals in almonds provide anti-inflammatory and antioxidant properties, which can protect against certain cancers. One study found people who consumed high amounts of almonds, walnuts, and peanuts were 3 times less likely to develop breast cancer. Other research has suggested consuming 28 g of nuts daily is linked to a 21% reduction in cancer mortality.

Heart Disease

Almonds can help lower blood pressure and bad cholesterol levels. Some studies show that almonds and other nuts can also improve vascular function (vessels that carry blood and lymph fluid), which is linked to a lower risk of heart disease. Experts recommend eating four servings of unsalted, unoiled nuts per week. One serving is considered a small handful of whole nuts.

Blood Sugar

Almonds are low in carbohydrates and high in protein, making them a good choice for people with diabetes. Some research suggests that almonds’ high magnesium content may help regulate blood sugar levels. Many people with diabetes have low magnesium levels. One study found that young adults at risk of developing diabetes who consumed 56 g of almonds daily for 12 weeks had significantly decreased HbA₁c levels, a measure of blood sugar control.

Weight Management

Consuming almonds may help you manage your weight. They have been shown to lower body mass index (BMI) and waist circumference. One study also found eating almonds can control hunger. People who consumed a midmorning snack of almonds ate significantly less for lunch and dinner. The extent of the suppressed appetites correlated to how many almonds they consumed. In other words, eating more almonds led to feeling fuller throughout the day.

Bone Health

Almonds are high in calcium, which supports the health of bones and teeth. Insufficient calcium can lessen your bone strength and lead to osteoporosis (decrease in bone mass and bone mineral density). Almonds are a good choice for people who want to increase their calcium intake but can’t tolerate high-calcium dairy products.

Skin Health

Your skin might improve if you eat almonds. They contain nutrients, such as antioxidants, fatty acids, and vitamin E, which have long been thought to improve skin. One study on postmenopausal people found those who ate almonds for 16 weeks had fewer wrinkles and better skin tone than those who did not eat almonds.

Almonds’ Nutrition

Just 1 ounce of almonds, or about a handful, contains the following nutrients:

• Calories: 164
• Protein: 6 grams (g)
• Fiber: 3.54 g
• Calcium: 76.3 milligrams (mg)
• Magnesium: 76.5 mg
• Vitamin E: 7.26 mg
• Iron: 105 mg
• Potassium: 208 mg
• Zinc: 0.885 mg
• Copper: 0.292 mg
• Manganese: 0.618 mg
• Choline: 14.8 mg
• Selenium: 1.16 micrograms (mcg)
• Folate: 12.5 mcg

Vitamin E

Almonds are particularly rich in vitamin E, containing 7.26 mg per ounce. Vitamin E is a fat-soluble nutrient that’s found in every cell of the body. Research suggests that vitamin E may play a role in preventing diseases such as heart disease, cancer, cognitive decline, and age-related eye disorders.

Antioxidants

Almonds also contain antioxidants, which help protect against oxidative stress in the body. Oxidative stress leads to cell damage, triggering disease and premature aging (aging faster than the norm). Most of the beneficial antioxidants are found in the skin of the almond.

Who Should Avoid Almonds?

There are very few risks to eating almonds, but some people should avoid them for the following reasons:

Allergies

Avoid almonds if you are allergic to them. Eating almonds can cause a serious reaction if you have an almond allergy. Also, be cautious if you have any type of tree nut allergy.

Choking and Aspiration

It’s important to chew almonds carefully. They can be a choking hazard for young children or people with trouble swallowing. If you’re concerned you could choke, it’s best to avoid eating them.

Summary

Almonds are a healthy food loaded with vitamins, minerals, antioxidants, fiber, and healthy fats. Consuming almonds regularly may help you lessen your risk of certain diseases, such as cancer, diabetes, and heart disease. They are also beneficial for skin and bone health. However, don’t overdo it. Just a handful of almonds a day is enough to see the benefits.