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What Are The Health Benefits of Almonds

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If you are looking for a healthy and nutritious snack, then almonds are a great way to go! 

Almonds have quite a few health benefits. 

They are also tasty, full of nutrients, and can be eaten in many different ways.

In this article, I’ll cover the nutrition info, some of the main health benefits, and recommended ways to include almonds in your diet.

What’s In Almonds? 

Almonds are a “nut” (technically a seed from the almond tree) packed with nutrients. 

They are a natural appetite suppressant full of antioxidants, magnesium, potassium, healthy fats, protein, and vitamin E. They are also a great source of fiber.  

A 1-ounce serving (about 23 almonds, 28 grams) contains about:

  • Protein: 6 grams 
  • Fiber: 3.5 grams 
  • Magnesium: 76.5 mg (20% of RDI)
  • Potassium: 208 mg 
  • Vitamin E: 7.27 mg (37% of RDI)
  • Fat: 14 grams (9 are monounsaturated-the healthy kind)
  • calcium, phosphorus, manganese, iron, and small amounts of other vitamins and minerals

*RDI = Recommended dietary intake

Why Eat Almonds?

There are a number of reasons why you should consider including almonds in your diet.

Along with all the nutrients, minerals, and vitamins, almonds also contain antioxidants.

Consuming almonds can help you lose weight, lower your blood sugar levels, lessen the risk factors of heart disease, reduce blood pressure, and lower cholesterol levels. 

a) Healthy Source of Vitamin E and Antioxidants

Vitamin E is a nutrient that’s important to vision, reproduction, and the health of your blood, brain, and skin. Vitamin E has antioxidant properties. 

The antioxidants in almonds can help prevent your cells from too much oxidative stress. Oxidation can damage molecules in your cells that can possibly cause inflammation, premature aging, cardiovascular disease, and cancer.

“Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer, and other diseases. Free radicals are molecules produced when your body breaks down food or when you’re exposed to tobacco smoke or radiation.”

Almonds are a balanced source of vitamin E, providing both types of vitamin E (unlike most vitamin supplements, which only provide you with one type).

b) Natural suppressant and Weight loss

Packed with protein, fiber, and good fats, eating almonds will give you energy and help your body to feel full for a longer period of time. This is great when trying to manage your weight.

Generally, foods high in protein, fiber, and fats are helpful for losing weight. If your brain is telling you you are full, then you will less likely get that urge to raid the snack cupboard. 

c) Cardiovascular Disease and Cholesterol

Healthy fats (like the monounsaturated and polyunsaturated fats in almonds) are good for your heart.

Studies suggest almonds lower your risk of heart disease and help you lose weight (which also lowers your risk of various other chronic diseases).

d) Lower Blood Sugar 

Almonds are good for people who have diabetes. 

In a study done in 2010, consuming almonds lowered levels of fasting insulin and fasting glucose and decreased the risk for cardiovascular disease in patients with type 2 diabetes. 

f) Lower Blood Pressure

Almonds contain a good amount of magnesium and potassium. Having magnesium in your diet can do a number of things for your body. 

Studies have shown that those with high blood pressure can lower their blood pressure by introducing magnesium into their diet. Lowering your blood pressure lowers the risk of damage done to your blood vessels, kidney, and heart. 

Magnesium is also known to help fight depression, inflammation and play a role in brain function and mood. 

All these health benefits can improve your quality of life, and you have more time to enjoy life with family and friends.

Ways to eat almonds:

There are quite a few ways to get almonds into your diet. 

Here are some examples:

  • Snack on them plain
  • Almond Butter
  • Put in granola or trail mix
  • Granola bar
  • Almond milk
  • Smoothies
  • Almond flour/almond meal
  • Chopped up almonds for almond crusted chicken
  • Mix it in with yogurt or cereal
  • On a salad

Almonds are a great food to include in a ketogenic diet or when you’re doing intermittent fasting (because the high levels of fat and protein will keep you satiated for long periods of time.)


Your body is important. There are so many benefits to having almonds be a part of your diet. 

They are packed with nutrients, vitamins, and minerals that are good for your physical and mental health. 

The benefits of almonds include aiding you in losing weight, lowering your blood sugar levels, lessening the risk factors of heart disease, reducing blood pressure, and lowering cholesterol levels. 

Including almonds in your diet can help give you the energy you need to live your life fully.

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Ben Tanner
Ben Tanner is a physician assistant / PA (similar to a doctor), and an entrepreneur. He’s also a longtime guitar player, and runs a website about guitars, along with a few other blogs.

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