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.
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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.
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.
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.
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.
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.
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.
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. 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.
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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.
Almonds help reduce blood pressure. High blood pressure, or hypertension, puts additional stress on your organs, including your heart and vascular system.
Almonds and other nuts can also improve vascular function, meaning they help blood vessels relax and reduce artery stiffness.
Don't skip out on the almonds if you have high cholesterol. Research has shown people with high cholesterol who included almonds in their diet had reduced LDL levels while maintaining HDL levels compared to those who didn't eat almonds. The almond eaters also had reductions in belly and leg fat.
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.
In addition, almonds help suppress your hunger. You may find yourself eating fewer other foods as a result. Almonds can help you control your blood sugar and use more energy at rest.
Body Mass Index, or BMI, is a biased and outdated metric that uses weight and height to make assumptions about body fat and, by extension, your health. This metric is flawed in many ways and does not factor in your body composition, ethnicity, sex, race, and age. Despite the flaws, the medical community still uses BMI because it’s an inexpensive and quick way to analyze health data.
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.
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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.
In 100 grams (g) of raw almonds—about three-quarters of a cup—you'll get the following nutrients:
- 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:
- 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.
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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.
Remember, you may want to get protein from other sources as well, and your specific dietary needs will depend on your nutritional goals.
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However you decide to bring almonds into your diet, don't be shy. Almonds are a good source of nutrients and antioxidants. They can help regulate body weight and keep your heart healthy. This super nutritious nut also boosts the health of your skin and gut.
