Almonds are a versatile and nutritious food that can be eaten raw or toasted. These seeds of the fruit of the almond tree are an excellent source of many nutrients and provide various health benefits.
1. Can Lower Cholesterol Levels
The monounsaturated fatty acids in almonds may help keep your cholesterol levels in check. One review found that eating almonds can help you maintain levels of high-density lipoprotein (HDL) cholesterol ("good" cholesterol) and lower low-density lipoprotein (LDL) cholesterol ("bad" cholesterol) levels.
High LDL cholesterol is linked to an increased risk of cardiovascular events (such as a heart attack or stroke). The research authors recommend eating about 45 grams (g) of almonds daily for optimal protection.1
2. May Lower Risk of Cancer Risk
Some research suggests almonds may lower your risk of cancer. Researchers believe the high amounts of phytochemicals in almonds provide anti-inflammatory and antioxidant properties, which can protect against certain cancers.
One study found that people who consumed high amounts of almonds, walnuts, and peanuts were three times less likely to develop breast cancer.2 Other research has suggested that consuming 28 g of nuts daily is linked to a 21% reduction in cancer mortality.
3. Can Reduce Risk of Heart Disease
Almonds can help lower blood pressure and bad cholesterol levels. Some studies show that almonds and other nuts can also improve vascular function (vessels that carry blood and lymph fluid), which is linked to a lower risk of heart disease.
Experts recommend eating four servings of unsalted, unoiled nuts per week. One serving is considered a small handful of whole nuts.
4. Can Regulate Blood Sugar
Almonds are low in carbohydrates and high in protein, making them a good choice for people with diabetes. Some research suggests that almonds' high magnesium content may help regulate blood sugar levels.
Many people with diabetes have low magnesium levels. One study found that young adults at risk of developing diabetes who consumed 56 g of almonds daily for 12 weeks had significantly decreased HbA1c levels, a measure of blood sugar control.6
5. May Support Weight Management
Consuming almonds may help you manage your weight. They have been shown to lower body mass index (BMI) and waist circumference.7
One study also found eating almonds can control hunger. People who consumed a midmorning snack of almonds ate significantly less for lunch and dinner. The extent of the suppressed appetites correlated with how many almonds they consumed. In other words, eating more almonds led to feeling fuller throughout the day.8
6. Can Improve Bone Health
Almonds are high in calcium, which supports the health of bones and teeth. Insufficient calcium can lessen your bone strength and lead to osteoporosis (decrease in bone mass and bone mineral density).9
Almonds are a good choice for people who want to increase their calcium intake but can’t tolerate high-calcium dairy products.
7. Improve Skin Health
Your skin might improve if you eat almonds. They contain nutrients, such as antioxidants, fatty acids, and vitamin E, which have long been thought to improve skin. One study on postmenopausal people found those who ate almonds for 16 weeks had fewer wrinkles and better skin tone than those who did not eat almonds.10
8. Serve as a Source of Vitamin E
Almonds are particularly rich in vitamin E, containing 7.26 mg per ounce. Vitamin E is a fat-soluble nutrient that’s found in every cell of the body. Research suggests that vitamin E may play a role in preventing diseases such as heart disease, cancer, cognitive decline, and age-related eye disorders.
9. Provide Antioxidants
Almonds also contain antioxidants, which help protect against oxidative stress in the body. Oxidative stress is an imbalance between highly reactive molecules (free radicals) and antioxidants. It leads to cell damage, triggering disease and premature aging. Most of the beneficial antioxidants are found in the skin of the almond.
Can You Eat Almonds Every Day?
It's OK to eat almonds daily, but moderation is key. Almonds are high in calories, so you could gain weight if you eat too many. Most experts recommend about a handful of almonds a day.
Harvard Health Publishing. Eat a handful of nuts, get a bucketful of benefits.
Almonds' Nutrition
Just 1 ounce of almonds, or about a handful, contains the following nutrients:
- Calories: 164
- Protein: 6 grams (g)
- Fiber: 3.54 g
- Calcium: 76.3 milligrams (mg)
- Magnesium: 76.5 mg
- Vitamin E: 7.26 mg
- Iron: 1.05 mg
- Potassium: 208 mg
- Zinc: 0.885 mg
- Copper: 0.292 mg
- Manganese: 0.618 mg
- Choline: 14.8 mg
- Selenium: 1.16 micrograms (mcg)
- Folate: 12.5 mcg
