12 Health Benefits of Almonds

Almonds are one of the most beloved nuts around the world due to their high nutritional value and health benefits. These nuts are packed with healthy fats, antioxidants, vitamins, and minerals that promote overall wellness. While most people know that almonds are good for health, many may wonder - what are the specific health benefits of consuming almonds?

Whether you enjoy almonds as a topping on your ice cream or have almond milk in your smoothie, almonds add a satisfying crunch and flavour to foods while also promoting a healthy diet. The small size of these nuts belies the huge impact they can have on health and wellness. It is because almond seeds contain antioxidants, proteins, healthy fats, and minerals that provide a variety of benefits. Let’s take a look at a few of these benefits.

Nutritional Value of Almonds

As compared to other nuts, these almonds have the highest amounts of protein, fibre, magnesium, monounsaturated & polyunsaturated fats, iron, calcium, & folate. Almonds are also rich in Vitamin E, riboflavin, niacin and phytochemicals such as flavonoids.

In 100 grams of raw almonds, you can find:

When you add salt and roast almonds, 100 grams contains:

12 Health Benefits of Almonds

1. Reduce Cholesterol Levels

• Consuming almonds regularly can help reduce high cholesterol levels.
• Studies indicate eating almonds raises vitamin E amounts in red blood cells (RBCs), giving antioxidant effects to prevent cholesterol buildup.
• Eating a handful of almonds daily generates more vitamin E to lower cholesterol risks.
• Vitamin E, monounsaturated fats, and phytosterols in almonds, all help lower cholesterol.
• Therefore, adding almonds to your daily diet can assist in decreasing LDL cholesterol and improving overall cholesterol levels.

2. Support Heart Health

• Almonds have nutrients that give cardiovascular perks and boost heart health.
• Research shows combining almonds with other nuts in the diet enhances heart health.
• The healthy fats, vitamin E, fibre, magnesium, and antioxidants in almonds all encourage heart health.
• Diets abundant in nuts give cardiovascular benefits by lowering cholesterol and blood pressure.

3. Regulate Blood Sugar

• The nutrients in almonds, especially magnesium (Mg), can assist in regulating blood sugar levels.
• The magnesium in almonds helps regulate and stabilise blood sugar levels.
• For individuals with diabetes, almonds can improve insulin resistance due to their magnesium content.
• The fibre and healthy fats in almonds also help manage blood sugar spikes after meals.
• Almonds are a smart snack choice for those seeking to better control their blood sugar levels.

4. Provide Vitamin E

• Almonds contain high levels of vitamin E, an antioxidant that protects cells from damage.
• More vitamin E intake is linked to lower risks of Alzheimer's, cancer, and heart disease.
• Just an ounce of almonds provides 37% of your recommended daily vitamin E.
• Moderate your intake, as too much vitamin E may increase prostate cancer risks.
• To maximise vitamin E intake for its protective antioxidants, enjoy a serving of almonds daily.

5. Aid Weight Loss

• Almonds can help with weight management due to their stellar nutrient profile.
• With high protein, fibre and low carbs, almonds improve satiety to reduce calorie intake.
• This nutrient profile supports appetite control and healthy weight management.
• The fibre keeps you feeling fuller longer, while the protein and fat help control hunger hormones.
• Studies show nut eaters tend to have lower BMIs and healthier body weights.

6. Rich in Nutrients

Almonds provide an impressive array of vitamins, minerals, and nutrients.

• 28 grams of almonds contains:
  • Protein: 6 grams
  • Fibre: 3.5 grams
  • Fat: 14 grams
  • Vitamin E: 37% Daily Value
  • Manganese: 32% DV
  • Magnesium: 20% DV
• Almonds also contain copper, vitamin B2, phosphorus, and more.
• They provide high amounts of biotin, zinc, iron, folate, and antioxidants.
• The stellar nutritional makeup of almonds makes them a great addition to a nutrient-rich diet.

7. Control Blood Pressure

• Almonds have nutrients like magnesium that assist in controlling blood pressure.
• Low magnesium levels may lead to high blood pressure and related health issues.
• Adding almonds to your diet can help if you have a magnesium deficiency. Moreover, the plant-based protein and fibre in almonds also promote heart-healthy blood pressure levels.

8. Support Eye Health

• The vitamin E in almonds protects the eyes and reduces abnormal lens changes.
• While carrots aid vision, almonds specifically provide vitamin E for eye protection.
• Vitamin E protects eye membranes and prevents macular degeneration.

9. Provide Antioxidants

• Almonds contain antioxidants that protect against inflammation, cancer, ageing, and stress.
• Research shows eating 84 grams of almonds daily increases antioxidant levels.
• Vitamin E, flavonoids, phenolic acids, and phytosterols, all act as antioxidants in almonds.
• Adding almonds to your routine gives you an easy way to increase antioxidant intake and improve overall health.

10. Nourish Skin

• You should enjoy almonds daily to nourish your skin from the inside out.
• Almonds contain a flavonoid antioxidant also found in green tea and broccoli that nourishes and protects skin from ageing.
• These skin benefits make almonds a key ingredient in many skin care products.
• Vitamin E and healthy fats help fight wrinkles and provide moisture.

11. May Prevent Cancer

• Few medical researches indicate almonds may help prevent certain cancers.
• The high fibre content in almonds detoxifies the body and promotes healthy digestion to reduce colon cancer risks.
• Almonds also contain vitamin E and flavonoids that regulate breast cancer cell growth.
• The nut varieties most linked to cancer prevention are almonds and walnuts.
• While more research is needed, adding almonds to your diet may provide anti-cancer benefits.

12. Boost Brain Power

• Almonds contain nutrients that nourish the brain and nervous system.
• L-carnitine and riboflavin provided by the almonds support brain cell growth.
• The phenylalanine in almonds also aids cognitive function.
• Magnesium keeps nerve connections healthy and enhances memory.

Risks of Consuming Almonds

Almonds are beneficial for health, but consuming them in excess can lead to certain problems. Some people might experience allergic reactions from eating too many almonds. The potential risks associated with excessive almond intake include:

• Nausea
• Vomiting
• Trouble swallowing
• Diarrhea
• Shortness of breath
• Intense itching

Almond Allergies

Almond allergies occur when the immune system mistakenly identifies proteins in almonds as harmful, triggering an allergic reaction. Symptoms of an almond allergy can vary from mild to severe and may include:

• Skin reactions: Itching, hives, or eczema
• Digestive issues: Nausea, vomiting, or diarrhea
• Respiratory problems: Shortness of breath, wheezing, or nasal congestion
• Swelling: Particularly in the face, lips, or throat, which can lead to difficulty swallowing
• Anaphylaxis: A severe, potentially life-threatening reaction that requires immediate medical attention, characterized by difficulty breathing, a rapid drop in blood pressure, and loss of consciousness

How to add almonds to your daily diet?

Adding almonds to your daily diet can be both delicious and healthy. Here are some simple ways to add almonds to your daily diet:

• Snack on Almonds: Enjoy a handful of raw or roasted almonds as a quick, nutritious snack.
• Almond Butter: Spread almond butter on toast, mix it into oatmeal, or use it as a dip for fruits and vegetables.
• Smoothies: Blend almonds or almond butter into your smoothie for added protein and texture.
• Salads: Sprinkle chopped almonds on salads for a crunchy, flavorful boost.
• Baking: Add sliced or chopped almonds to muffins, cakes, or granola for extra crunch and nutrition.
• Almond Milk: Use almond milk as a dairy-free alternative in your coffee, tea, or recipes that call for milk.
• Breakfast Foods: Mix almonds into your yogurt, cereal, or oatmeal for added protein and fiber.
• Stir-Fries: Toss almonds into stir-fries or grain bowls for extra texture and flavor.

Conclusion

All in all, the health advantages of eating almonds are due to their stellar nutrient profile. Almonds are packed with nutrients like vitamin E, magnesium (Mg), antioxidants, protein, and healthy fats. They support heart health, weight management, glowing skin and even brain function. Add these crunchy and versatile nuts to your diet to unlock their unique health benefits.

FAQs

1. What happens if I eat almonds every day?

Eating almonds every day can improve heart health, provide good fats, fiber, and vitamins, and help with weight management. Just be mindful of portion sizes.

2. Are soaked almonds good?

Yes, soaked almonds are easier to digest and may help your body absorb more nutrients.

3. Who should not eat almonds?

People with almond allergies should avoid eating almonds. Also, if you have kidney stones or issues with oxalates, you should consult your doctor before eating them regularly.

4. How many almonds should I eat per day?

Eating about 1 ounce or 23 almonds a day is a healthy portion.

5. Can I eat almonds while pregnant or breastfeeding?

Yes, almonds are safe and nutritious to eat during pregnancy and breastfeeding, providing essential nutrients for both you and your baby.

Dr. Ms Sunitha

Sr Dietician

CARE Hospitals, Musheerabad, Hyderabad