: Potential Health Benefits of Almonds
Registered dietitian-nutritionists go nuts for almonds because they’re a rich source of many heart- and gut-friendly nutrients, like fiber, protein, and monounsaturated fats.
a: Toss them in your salads, churn them into nut butter, or incorporate them into homemade granola bars. Almonds are a staple during meal or snack time, and they’re more than just a tasty source of satisfying crunch. According to the U.S. Department of Agriculture (USDA), almonds are an excellent source of many nutrients, including fiber, protein, healthy fats, magnesium, and vitamin E.
: While they’re often put into the healthy-fat category, almonds are a surprising source of protein and fiber. This is good news for vegans and vegetarians looking for plant-based protein sources, and the 95 percent of Americans, per an article in the American Journal of Lifestyle Medicine, who don’t consume the recommended amount of fiber.
There are dozens of almond varieties, belonging to two main categories: sweet or bitter. What may be more important nutritionally speaking, though, is how they’re prepared and flavored. You’re likely to find salted and fun-flavored almonds on supermarket shelves, but raw and unsalted almonds are your best bet to curb unnecessary added sugar and sodium.
From almond milk to almond flour, there are numerous ways to reap the potential health perks of this versatile nut. Or you can do the same by keeping things simple and reaching for a handful of raw almonds the next time a snack craving strikes. Here are seven possible benefits you’ll reap!
- Almonds Are High in Muscle-Building Protein and Heart-Healthy Fiber
You’ve probably heard that a handful of raw almonds makes for a nutritious snack, and it’s true: The nuts’ nutrition profile is impressive. Thanks to their protein and fiber content, almonds are satiating in between meals. An ounce of almonds contains just over 6 grams (g) of protein and about 4 g of fiber, according to the U.S. Department of Agriculture (USDA).
Proteins are the building blocks of the body, and they’re essential for muscle growth. Protein is also beneficial for weight loss or maintaining a healthy weight because this macronutrient (the other two being carbohydrates and fat) helps you stay full, per the Cleveland Clinic, which recommends allocating up to 35 percent of your daily calories to protein, citing nuts and nut butters as good sources.
While protein gets a lot of attention, let’s not forget about the fiber in almonds — a nutrient that most U.S. adults underconsume, getting only roughly half of what they need, according to the Centers for Disease Control and Prevention (CDC). It’s no secret that fiber is an essential nutrient for heart and gut health. High-fiber diets can significantly reduce the risk of heart disease, per a meta-analysis published in the December 2017 Journal of Chiropractic Medicine. Fiber also helps regulate blood sugar, reduce the risk of colon cancer, and may aid in weight loss, the CDC notes. The Academy of Nutrition and Dietetics lists almonds as a naturally high-fiber food that can help men and women reach their goals of 38 and 25 grams (g) of fiber per day, respectively
Raise ‘Good’ Cholesterol Levels
While they’re high in complex carbohydrates and contain health-promoting fiber and protein, almonds are mostly known for being a rich source of healthy fats. They’re especially rich in monounsaturated fats, says Jenna Volpe, RDN, who practices in Austin, Texas. Monounsaturated fats are a type of healthy fat and are commonly found in nuts, according to MedlinePlus, which notes they have heart health benefits.
Volpe says the monounsaturated fats in almonds raise “good” HDL cholesterol. “Incorporating monounsaturated fatty acid–rich almonds in the diet or regularly replacing a refined-carbohydrate-rich snack with almonds may be enough to raise levels of high-density lipoprotein (HDL) cholesterol,” she says, pointing to a trial published in the August 2017 Journal of Nutrition.
Heart health aside, healthy fats are an essential part of a balanced diet. Healthy fats are needed to support cell function and energy levels, according to the American Heart Association (AHA). Too much fat, though, could lead to weight gain, because fat is high in calories. To maintain a healthy weight, the Academy of Nutrition and Dietetics recommends that 20–35 percent of your total daily calories come from healthy fats.
: Almonds Are High in Antioxidants, Such as Vitamin E, Which Help Protect Against Cell Damage
If there’s one antioxidant Volpe would like to see people consume more of, it’s vitamin E. And almonds are an excellent source, she says. Per the USDA, one ounce of almonds offers 7.26 milligrams (mg) of E, “making it very easy for almond lovers to meet their daily vitamin E quota,” Volpe explains.
Antioxidants like vitamin E fend off unstable molecules called free radicals, which damage cells when left unchecked. Vitamin E therefore helps prevent free radical damage while also enhancing immune function, and prevents blood clots in the arteries, according to the Harvard T.H. Chan School of Public Health.
“Eating almonds regularly has been shown in multiple studies to effectively raise blood levels of vitamin E, which could translate to an increased likelihood of better immunity and reduced inflammation levels in the body,” Volpe says. Research, such as a study in the September 2018 European Journal of Nutrition, supports that notion. Volpe recommends almonds as a bioavailable form of vitamin E that’s easily used by the body.
- Almond Consumption Helps Lower ‘Bad’ Cholesterol Levels
Roughly two in five U.S. adults have high cholesterol, which can increase the risk of heart disease and stroke, according to the CDC. It’s important to get your cholesterol levels checked regularly, and if it turns out you could benefit from lowering your cholesterol, almonds are your friends
“Almonds can help to lower cholesterol and reduce the risk of heart disease,” says Stacey Simon, RDN, who works with Top Nutrition Coaching in Pleasantville, New York. “They contain monounsaturated fatty acids, which play a role in lowering ‘bad’ LDL cholesterol. Almonds can also increase HDL, or good cholesterol, levels.”
Simon points to a review published in November 2019 in Advances in Nutrition, which shows that almond consumption does in fact reduce the risk of heart disease by reducing LDL cholesterol, increasing HDL cholesterol, and decreasing body weight. One of the Mayo Clinic’s top tips for improving cholesterol numbers is snacking on almonds or adding them to your salads. The Mayo Clinic also reminds us that limiting saturated and trans fats in your diet goes a long way toward lowering cholesterol.
- Almonds Have Anti-Inflammatory Properties, Which May Reduce the Risk of Disease
There’s a lot of research linking nuts to a reduced risk of heart disease and type 2 diabetes, but research has also uncovered an association between almonds and improved inflammatory biomarkers.
Although you don’t always notice it, inflammation shouldn’t go unchecked, says Simon. “Antioxidants like vitamin E found in almonds play a role in reducing chronic inflammation,” Simon explains. “Chronic inflammation can increase the risk of chronic health conditions like heart disease, cancer, Alzheimer’s disease, and diabetes. They also help reduce oxidative stress in our bodies, which results in reduced inflammation.”
6. High in Magnesium, Almonds May Help Lower Blood Pressure
Blood pressure is another important marker of heart health. High blood pressure is also referred to as hypertension, and the CDC estimates that nearly half of U.S. adults are affected by it. It’s often called the “silent killer” because it goes unseen and unfelt, but can lead to serious health problems, according to the National Institute on Aging. Fortunately, high blood pressure can usually be remedied with lifestyle changes and medication. A healthy diet, such as the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diets, can help lower high blood pressure, per the Mayo Clinic. (If you’re wondering, nuts are encouraged on both these recommended diets.)
“In addition to reducing cholesterol and inflammation, almonds also reduce blood pressure,” Simon says. Almonds are a good source of magnesium, per the USDA, offering 76.5 mg per oz. Magnesium, Simon says, can “help to lower blood pressure. Magnesium deficiency can also cause elevated blood pressure, so eating magnesium-rich foods like almonds can help correct this.” According to a meta-analysis published in the May 2020 Complementary Therapies in Medicine, almonds can have a favorable effect on diastolic blood pressure — the second or lower number, which measures the pressure in your artery walls when your heart is resting between beats, as the American Heart Association notes.
- Almonds Are a Low-FODMAP Source of Gut-Friendly Prebiotics
Full of fiber, almonds are also a good source of prebiotics, which help feed a healthy gut microbiome, says Volpe. A healthy gut microbiome supports a healthy immune system and weight management, and prebiotics and probiotics help the balance of beneficial microorganisms flourish, according to the Mayo Clinic Health System. “Almonds, most notably their skins, are a natural food source of prebiotics, which feed and support the healthy growth of probiotics in the gut,” Volpe explains. A small study found that almonds and almond skins have potential prebiotic properties.
: What’s more, almonds are a low-FODMAP source of these beneficial prebiotics, meaning they’re low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. People with certain digestive conditions, such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), may be instructed to follow a low-FODMAP diet, which is low in certain sugars that cause intestinal distress, according to John Hopkins Medicine. “FODMAPs are among the highest food sources of prebiotics, which makes it difficult for people with IBS or SIBO to consume prebiotic foods without getting an adverse reaction or flare,” Volpe says. “As a low-FODMAP yet potent source of prebiotics, almonds make a wonderful staple for people who don’t tolerate high-FODMAP foods well but are looking to improve or optimize their gut microbiome.” There’s limited research confirming the prebiotic effects of almonds, but they have been shown to increase butyrate, a by-product of fiber after it’s digested, which can positively alter the microbiota, according to a randomized controlled trial in the December 2022 American Journal of Clinical Nutrition. Ultimately, almonds are a great source of dietary fiber without any adverse gut symptoms.
: Health Benefits of Almonds
: Scientifically called Prunus dulcis, almonds are nutrient-dense nuts. Almonds can be consumed whole, chopped, sliced, or ground into almond flour or almond butter. They can even be made into almond milk.
This satisfying nut truly deserves its superfood status. It’s full of antioxidants and other beneficial nutrients. It can help keep you healthy by preventing disease and supporting weight management. It may even do wonders for your skin, as well.
Here are some benefits of eating almonds, plus simple tips for incorporating these healthy nuts into meals, snacks, and treats.
The Healthiest Nuts for Your Body
Are Good Sources of Antioxidants
Almonds are packed with antioxidants like vitamin E. Vitamin E protects your body from free radicals, which can harm cells, tissues, and organs. This damage can lead to premature aging and disease.1
Vitamin E also supports immunity, reduces inflammation, helps widen blood vessels to improve blood flow, and is linked to protection against neurodegenerative conditions, including Alzheimer’s.1
Among the health-promoting benefits of almonds are their natural antioxidant and anti-inflammatory properties. The antioxidants in almonds play an important role in protection from chronic diseases.2
Eating almonds benefits overall health, too. The frequent consumption of almonds has been associated with a reduced risk of various diseases, including obesity, hypertension, diabetes, and metabolic syndrome.2
Are Nutrient Powerhouses
Almonds are loaded with healthy nutrients. They’re excellent sources of monounsaturated and polyunsaturated fats—aka the healthy fats. Unsaturated fats can help you lower your LDL cholesterol. You’ll find them in most vegetable oils that are liquid at room temperature.3
Magnesium is another nutrient found in large amounts in almonds. Magnesium plays a role in nerve and muscle function, keeps the heartbeat steady, and helps bones remain strong. It also supports a healthy immune system.4
Can Boost Gut-Health
Almonds may not necessarily change the types of bacteria in your gut, but they may help your gut bacteria work better.
A 2022 study found adults who ate almonds had more butyrate than those who didn’t, which suggests well-functioning gut bacteria.5 Butyrate is a type of fatty acid produced when your gut microbes process the dietary fiber your body can’t digest.
Almonds and almond skin are considered prebiotics because they help your beneficial gut bacteria flourish. When your gut bacteria flourish, they produce more butyrate. Butyrate has a positive effect on health and may even be able to help prevent and treat some metabolic diseases.
: Help Protect the Heart
Almonds protect your heart in several ways. According to a 2018 study in Nutrients, the nuts have been shown to maintain or increase “good” heart-protective HDL cholesterol, while lowering “bad” LDL levels
Help Protect the Heart
Almonds protect your heart in several ways. According to a 2018 study in Nutrients, the nuts have been shown to maintain or increase “good” heart-protective HDL cholesterol, while lowering “bad” LDL levels
: May Help Regulate Weight
Almonds are some of the best nuts to consume if you’re trying to manage your weight. Almonds have been shown to improve body mass index, waist circumference, and the fat that builds up around your midsection and organs.11
: May Support Skin Health
If you’ve gone through menopause, you may want to include almonds in your diet. Research on post-menopausal study participants showed that those who included almonds in their diet had fewer wrinkles and better skin color after 16 weeks
: All Time
Nutrition of Almonds
Compared to other nuts, almonds have the highest or nearly the highest amounts of fiber, protein, monounsaturated and polyunsaturated fats, magnesium, calcium, iron, and folate, among other nutrients.11
In 100 grams (g) of raw almonds—about three-quarters of a cup—you’ll get the following nutrients:13
Calories: about 600
Fat: 51.1g
Fiber: 10.8g
Protein: 21.4g
Biotin: 57 micrograms (µg)
Calcium: 254 milligrams (mg)
Phosphorus: 503mg
Magnesium: 258mg
Copper: 0.91mg
: Adding salt to those almonds and roasting them gives you the following nutrients:14
Calories: about 640
Fat: 57.8g
Fiber: 11g
Calcium: 273mg
Phosphorus: 456mg
Magnesium: 258mg
Copper: 0.87mg
Risks of Almonds
There are few risks to eating almonds. Almonds can cause a serious and potentially life-threatening reaction in people with an almond allergy. Don’t eat almonds if you are allergic to them or have a tree nut allergy.
Chew carefully. Almonds can be a choking hazard. Don’t give almonds to children under 4 years of age
: Tips for Consuming Almonds
Almonds are an easy portable snack as is, and they can also be incorporated into meals:
Coat baked or sautéed fruit with a crumble topping made from almond butter, a touch of maple syrup, rolled oats, and cinnamon.
Sprinkle almonds onto a salad, cooked veggies, or a stir-fry.
Use almond butter as a dip for fresh fruit or as the base for energy balls—combined with add-ins like minced dried fruit, chopped dark chocolate, spices, and seeds.
Use almond flour in place of bread crumbs to garnish lentil soup, spaghetti squash, or hummus, or in place of all-purpose flour in pancakes and baked goods.
Whip almond butter into a smoothie, and drizzle it over overnight oats.
You can also toss veggies with a savory almond butter sauce made with veggie broth, minced garlic, fresh grated ginger, and crushed red pepper
Females are recommended to get about 5 to 6.5 ounce equivalents of protein a week, and males generally need a little more from 5.5 to 7, depending on age. An ounce equivalent is the amount of food needed to count as one ounce. For almonds, one ounce equivalent is about 12 nuts.16
Remember, you may want to get protein from other sources as well, and your specific dietary needs will depend on your nutritional goals.
: Why are almonds healthy?
Almonds are a rich source of fiber, protein, healthy fats, vitamin E, magnesium, phosphorus and potassium. These nutrients play critical roles in many bodily functions, like energy production, cell growth and immune function.
Here’s what makes almonds healthy for you:
Good source of healthy fats
If you read the nutrition label for almonds, you may notice they’re higher in fat than other foods you’re used to consuming. Don’t be alarmed by this. Almonds are high in monounsaturated and polyunsaturated fats, which are considered “healthy” fats.
Why is this important? Well, these fats are good for your heart because they can lower your bad cholesterol and raise your good cholesterol. So, if you’re trying to manage your cholesterol, almonds are a good snack choice to keep handy.
Low in carbohydrates
In addition, almonds have slightly fewer carbohydrates compared to other nuts and make a good snack option for people with diabetes or those following a low-carb diet. The amount of fiber found in almonds is especially important if you have Type 2 diabetes. The fiber in almonds keeps your blood sugar more stable, which reduces the risk of having a spike in blood sugar.
High in calcium
Because of their high calcium content, almonds can also support bone and teeth health. Especially if you’re not a big dairy drinker or have a dairy sensitivity, a handful of almonds can help keep your diet balanced. Plus, they contain magnesium, zinc, vitamin K and manganese, which can contribute to bone health as well.
High in antioxidants
Almonds are a good source of antioxidants, including vitamin E and flavonoids. These help protect cells from damage caused by free radicals and oxidative stress. A 2022 meta-analysis found that eating about 60 grams (about 2.25 ounces) of almonds a day helped reduce inflammation in the body. Almonds are especially known for their high abundance of vitamin E, which is an antioxidant that can help protect the brain from oxidative stress and inflammation.
Is there a difference between roasted, salted and flavored almonds?
You may be wondering if having almonds that have a bit of an extra kick of flavor or spice can still give you the same health benefits. Roasted almonds are simply almonds that have been heated in an oven or on a stovetop. This can help bring out the natural oils in the almonds, making them more flavorful. “Keep in mind some antioxidants can be lost in the heating process,” points out Zumpano. “So, for the most nutritional benefit choose raw almonds.”
Flavored almonds, on the other hand, are almonds that have been coated with a flavoring or seasoning. This can include sweet flavors like honey, cinnamon or chocolate, or savory flavors like salt and vinegar, barbecue or garlic. The flavorings can be added to the almonds before or after roasting, depending on the recipe.
Whether you’re reaching for roasted, flavored or plain almonds, you’ll likely get the same amount of nutrients no matter what you choose. While both roasted and flavored almonds can be a tasty and healthy snack, remember that these can include unhealthy oils, added salt and sugar, which can contribute to increased blood sugars, blood pressure, inflammation and even cholesterol due to the added oils. “It’s important to read the labels carefully and choose brands that use natural ingredients and avoid excessive amounts of added sugars, salt or artificial flavors,” recommends Zumpano.
If you’re looking to add a healthy nut to your snack rotation or meal routine, almonds are a great option to throw into your trail mix, salad or even a favorite dinner recipe. Sometimes, we all just need an easy bite-sized treat that gives our body just what it needs
