The health benefits of Almonds

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Presented by Mika, Facty Staff

Updated: Jan 22, 2021

Though well-known as a nut, almonds are actually the seeds of the fruits of the almond tree. Although they originated in the Middle East and India, this popular snack can be purchased across the world. There is a large variety of almonds, some sweet and nutty, some bitter and strong in flavor. In any case, almonds make a healthy addition to any diet and will boost your health in many aspects. Find out ten surprising health benefits of almonds.


1. Nutrient Rich

One of the almond's most remarkable qualities is its high content of nutrients, which provide the body with important elements such as fiber as well as a healthy dose of protein. In this regard, almonds are a multi-faceted food source that supplies the body with energy and power. You can buy raw or roasted almonds; both contain the same nutrients. Some of the best ways to consume almonds include eating them as an afternoon snack or mixed in with a salad or a side dish. Almonds are also a great source of fat; just one serving of almond contains up to 14 grams of fat, out of which 9 is monounsaturated

2. Full of Antioxidants

Almonds, besides containing a wide array of healthy nutrients, are also full of antioxidants which help to protect the body from infections. Antioxidants are one of the best bulwarks against oxidative stress, a process that may contribute to a number of diseases including cancer. That’s where almonds come into play: they are loaded with potent antioxidants that work to keep the body healthy. Aim to eat raw almonds, as these retain the skin, which is an antioxidant-rich part of the almond. A good rule of thumb is to consume a few almonds almond your main dish once per day.

3. High Vitamin E Content

Eating almonds frequently provide the body with copious amounts of Vitamin E - one of the most important nutrients. Vitamin E functions in many different ways, but most importantly, it protects the cell membranes from becoming damaged. By building up around them, they effectively provide a sort of shield against harmful processes. Compared to many other foods, almonds contain up to 37% of the daily recommended dosage of vitamin E in just a single serving. In the long-term, eating almonds can contribute to lower risk levels for different diseases including Alzheimer’s disease.

4. Blood Sugar Regulation

It can be challenging to keep blood sugar in check; it’s no wonder many people develop all kinds of related diseases, exacerbated by the trends of contemporary society. However, almonds are an easy way to help your blood stay at healthy levels. Almonds are a great source of healthy fats as well as protein and fiber, and they are relatively low in carbs. That’s why diabetes patients find almonds the perfect substitute for other less healthy foods. If you have difficulty going to the bathroom, almonds can help your intestines to operate more smoothly.

5. Rich in Magnesium

Magnesium is an often overlooked mineral. However, its importance cannot be understated. Magnesium has many important benefits for the body, including the regulation of blood pressure. Numerous individuals suffer from high blood pressure; in this sense, eating almonds is a great way to naturally reduce blood pressure, which, if left unresolved, can lead to heart attacks among other complications. It’s easy to incorporate almonds into your diet. One of the most creative ways to use them involves making almond-coated chicken or salmon. Pan-seared or oven-baked, this combination will surely impress even the pickiest eaters.

6. Good Cholesterol

Cholesterol levels are the most difficult to maintain a healthy range; many people struggle to include healthy, good-cholesterol foods in their diet. Fortunately, for them, almonds are one of the best cholesterol-fighting foods out there. If done right, almonds can help you to significantly lower your cholesterol levels. If you suffer from inadequate levels of LDL - also known as bad cholesterol - then you may have a higher risk of developing heart disease. People who eat almonds weekly are more likely to avoid diseases of the heart later on in life. Combine almonds with plenty of exercises for optimal results.

7. Good For Dieting

Did you know that almonds can lower your hunger levels, thus helping you to lose weight? The benefits don’t stop there - almonds can also help you to significantly cut down your total calorie intake, thus contributing to lower weight and a healthier body. Because almonds contain little to no carbs but are rich in both protein and fiber, they help the stomach to feel full. That way, you’re less likely to snack on unhealthy processed foods. Likewise, you’ll ingest fewer calories, which can help you to shed excess weight over time. However, be sure to ask your doctor if it’s safe for you to lose weight

8. Heart Disease Protection

Almonds are a rich source of monounsaturated fats as well as potassium. Both of these are essential for good heart health. Moreover, almonds are one of the best sources of Vitamin E, a powerful antioxidant that protects the heart from disease. Heart attacks can appear suddenly and without warning - that’s why it is important to maintain a healthy and balanced diet that helps to reduce the risks that lead to it. Overall, almonds can contribute to lowering the levels of homocysteine in the blood, which may influence the buildup of plaque in the arteries. Combine this with exercise and you’ve got yourself a healthy lifestyle.

9. Lowered Inflammation

For patients who experience information as a result of certain conditions, almonds can be a healthy and natural way to reduce symptoms. Almonds are a source of healthy fats, which are essential for good health because the body is unable to obtain them from internal sources. Some of the most important acids in almonds include linoleic acids, which are critical for inflammation. Moreover, healthy fats are needed for shiny skin and hair, so don’t think twice about eating almonds. If you notice that your symptoms don’t improve, contact your doctor.

10. Great For Pregnancy

If you’re currently pregnant, then pay close attention. Almonds are one of the healthiest foods you can eat that help to boost not only your health but also your baby's overall development. Almonds contain folic acid, which may potentially reduce birth defects as well as promote the growth of skin and cell tissues. Due to the remarkable health benefits of folic acid, many doctors tend to prescribe supplements to pregnant women. When combined with other health measures, almonds can help ensure a safe and successful pregnancy. You should consult your doctor before eating almonds during pregnancy.


This site offers information designed for educational purposes only. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.

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