Almonds are all the rage and it’s easy to understand why. A handful of almonds is an easy, nutritious snack, but they’re also a super versatile ingredient. You can find them in low carb almond flour, almond milk, and even plant-based cheeses.
Plus, almonds offer a number of health benefits and can even improve the overall quality of your diet.
11 health benefits of almonds
Here are 11 reasons why you should consider adding almonds to your diet.
- High in magnesium
- Good source of fiber
- Rich in vitamin E
- Loaded with minerals that support bone health
- Might support heart health
- Packed with protein
- Healthy source of fat
- May help you feel full longer
- Contains polyphenol antioxidants
- May improve overall diet
- Versatile and delicious
FYI: As awesome as all the benefits are, just make sure to steer clear of almonds if you’re allergic.
1. They’re high in magnesium
Nuts and seeds tend to be high in the mineral magnesium, and almonds are no exception.
A 1-ounce serving (28.35 grams) of raw almonds provides 18 percent of the Daily Value (DV) for this essential nutrient.
Your body needs magnesium for a bunch of functions including:
- blood sugar and blood pressure regulation
- energy production
- DNA synthesis
- activation and function of vitamin D
- protecting against the adverse effects of stress
Unfortunately, many people don’t get enough magnesium in their diet. Plus, factors like chronic stress, medication use, and high blood sugar levels can deplete your magnesium stores.
So, adding more magnesium-rich foods into your diet, like almonds, can help you maintain optimal levels.
2. Good source of fiber
The average American doesn’t come close to meeting the daily fiber recommendation. (It’s 25 grams for women under 50 and 38 grams for men under 50.)
That’s because most modern-day Western diets are high in highly processed foods like chips, white bread, and candy. They also tend to be low in fibrous foods like beans, veggies, fruits, and nuts.
Studies suggest that not eating enough fiber can take a toll on your health. Fiber fuels the beneficial bacteria in your gut, helps keep you *cough* regular, and may protect against certain health conditions.
Research shows that low dietary fiber intake may increase the risk of colon cancer, chronic inflammation, depression, heart disease, and more.
That’s why getting enough fiber from foods like almonds should be at the top of your to-do list. A 1-ounce (28.35 gram) serving of almonds provides 3.5 grams of fiber. So try snacking on almonds and adding almonds to dishes like salads and oatmeal to give your fiber intake a boost.
3. Rich in vitamin E
Almonds are loaded with vitamin E, a fat-soluble nutrient that functions as an antioxidant in your bod, protecting your cells from damage. It’s also important for immune function, blood vessel dilation, and keeping the platelets in your blood from clumping together.
Almonds are one of the best sources of vitamin E. They provide 45 percent of the DV per 1-ounce serving.
4. Loaded with minerals important for bone health
Almonds are high in the minerals your body needs to maintain healthy bones. These nutrients include magnesium, manganese, calcium, copper, zinc, and phosphorus.
Just 1 ounce (28.35 grams) of roasted almonds provides:
- Magnesium: 18% of DV
- Manganese: 6% of DV
- Calcium: 32% of DV
- Copper: 34% of DV
- Zinc: 8% of DV
- Phosphorus: 10% of DV
All of these minerals play a role in your skeletal health, and almond’s are also a good source of plant-based protein. Protein’s a macronutrient that’s important for your bone health as well.
5. May reduce heart disease risk factors
There’s a solid link between eating nuts and improved heart health. Adding almonds into your diet may help reduce heart disease risk factors like high LDL cholesterol and high blood pressure. It may even help improve blood vessel function. Here’s a breakdown of the research.
- A 2019 meta-analysis that included 15 studies found that eating almonds reduced heart disease risk factors as well as body weight.
- A 2020 review of 16 studies found that almond intake may have a considerable effect on lowering diastolic blood pressure levels. (That’s the bottom number.)
- Other studies have shown that eating almonds may help lower blood pressure and decrease triglyceride levels.
Incorporating almonds into a healthful diet along with regular exercise is a great way to show your heart some love.
6. Packed with plant-based protein
If you’re looking to up your protein intake, consider snacking on almonds or almond butter.
A 1-ounce (28.35 gram) serving of almonds and a 2-tablespoon serving (32 grams) of almond butter both contain about 6 grams of protein.
This is a perfect amount to add to snacks like fruit and veggies to make them more filling.
Almonds are also high in the amino acid (building blocks of protein) called arginine. It’s something your body needs in order to produce nitric oxide, a compound that’s important for maintaining the health of the heart and blood vessels.
7. A healthy source of fat
Fat might get a bad rap, but plenty of types of fat don’t deserve it. Fat makes foods taste delish and can make you feel more satisfied. Plus, fats are essential to your diet and certain fats, like the ones found in almonds, can help keep you healthy.
Almonds contain around 50 percent fat by weight. And most of that is friendly “good” fat. (60 percent of it is monounsaturated fat and 30 percent is polyunsaturated fat.)
Eating more sources of unsaturated fats from sources like nuts, fatty fish, avocados, and olive oil and lower amounts of fats found in foods like french fries and pastries, may help reduce the risk of health conditions like heart disease.
8. Can help you feel full
Almonds contain protein, fat, and fiber. All of these help you feel full and satisfied after you eat.
Whole almonds and almond butter aren’t just filling, they’re also super versatile. You can add them to a number of dishes like smoothies, salads, grains, oatmeal, chia pudding, and more.
Try adding a handful of almonds or a dollop of almond butter to your daily veggie or fruit snack. You could even toss some sliced almonds into your salad for a crunchy source of filling nutrients.
9. Contain polyphenol antioxidants
Almonds are high in plant compounds called polyphenols (like tannins, proanthocyanidins and flavonoids). These have antioxidant and anti-inflammatory properties. Just keep in mind that most of these polyphenols are inside the skin of almonds. You’ll have to eat the entire almond, skin and all, to get the biggest antioxidant boost.
Eating antioxidant-rich foods like almonds may help improve your bod’s antioxidant defenses and reduce oxidative damage to your cells.
10. May help improve overall diet quality
Eating almonds regularly could help improve your overall diet quality. One study measured this by assigning a Healthy Eating Index score to participants’ diets. Researchers noticed an improvement in this score for both groups (children and parents) with daily almond intake.
Adding in a few servings of almonds per week can help you meet your needs of important nutrients like fiber, protein, magnesium, manganese, vitamin E, copper, and more.
Of course, rather than focusing on just one food, it’s best to focus on the quality of your overall diet. But making an effort to choose healthy foods, like almonds, on a daily basis can help you build habits that benefit your overall health.
11. Versatile and delicious
The best part about almonds is that they have a mild, nutty taste that goes with just about anything.
Here are a few ways to enjoy almonds:
- Spread some almond butter between apple rounds for a delish snack.
- Create a homemade trail mix with almonds, raisins, goji berries, unsweetened coconut, and dark chocolate chips.
- Use almond flour to bake lower carb, higher fiber breads, muffins, and cakes.
- Add almond butter to oatmeal, chia pudding, and smoothies.
- Pair a handful of roasted almonds with a piece of fruit for a quick, yet filling snack.
- Use crushed almonds to bread chicken and fish.
- Stuff dates with almond butter for a sweet, nutrient-dense treat.
Bottom line
There’s so much to love about almonds. They’re a great source of nutrients like healthy fats, fiber, plant-based protein, vitamins, and minerals.
Plus they may benefit heart health and make meals and snacks more satisfying. There’s plenty of ways to eat more almonds, including almond butter and homemade trail mix.
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