Health Benefits of Almonds

Almonds available in stores are usually sold without their hard outer shell, revealing the edible nut inside. You can find them either raw or roasted. Beyond snacking, almonds are widely used to make products like almond milk, almond oil, almond butter, almond flour, almond paste, and marzipan.

Nutritional Value

Almonds are highly nutritious. A single 1-ounce (28-gram) serving contains approximately:

Fiber: 3.54 g

Protein: 6.01 g

Carbohydrates: 6.12 g

Fat: 14.1 g (roughly 9 g of monounsaturated fats)

Vitamin E: 7.26 mg (about 48% of the daily recommended intake)

Manganese: 0.618 mg (approximately 27% DV)

Magnesium: 76.5 mg (around 18% DV)

This portion also provides moderate amounts of other nutrients, such as copper, riboflavin (vitamin B2), and phosphorus, totaling about 164 calories. It’s worth noting that not all the fat in almonds is absorbed, as some of it is inaccessible to digestive enzymes.

Almonds are also rich in phytic acid, a naturally occurring compound that, while generally beneficial, can slightly reduce the absorption of certain minerals and proteins.

Rich in Antioxidants

Almonds are an excellent source of antioxidants, which help combat oxidative stress. Oxidative stress can damage cellular molecules, contributing to inflammation and aging.

Most of the antioxidants are concentrated in the brown skin of the almond. Consequently, blanched almonds—those with the skin removed—may have lower antioxidant activity and potentially fewer health benefits.

Research supports this: a 2021 analysis of 18 clinical trials with over 800 adults found that consuming up to 60 grams (slightly over 2 ounces) of almonds daily could help reduce certain markers of inflammation. Another 2021 study with over 100 participants reported that eating 56 grams (around 2 ounces) of almonds per day for 90 days lowered inflammatory markers, whereas the control group without almonds experienced an increase in these markers.

High in Vitamin E

Vitamin E is a fat-soluble antioxidant found in cell membranes, where it helps protect cells from oxidative damage. Almonds rank among the top natural sources of vitamin E, with just 1 ounce providing nearly half of the recommended daily intake.

Studies suggest that higher vitamin E consumption may lower the risk of heart disease and slow the progression of Alzheimer’s disease. A 2020 review also indicated that low vitamin E intake is associated with increased cancer risk, although more research is needed to confirm whether supplementation directly reduces this risk.

May Support Blood Sugar Control

Nuts like almonds are low in carbohydrates but high in healthy fats, protein, and fiber, making them a smart choice for individuals monitoring blood sugar levels, including people with diabetes.

Almonds are also a good source of magnesium, a mineral that plays a role in numerous bodily functions, including blood sugar regulation. One ounce provides nearly 20% of the daily magnesium requirement (420 mg). Research has linked higher magnesium intake with lower risk of type 2 diabetes, better fasting blood sugar levels, and reduced insulin resistance in both diabetics and non-diabetics.

May Help Maintain Healthy Blood Pressure

High blood pressure increases the risk of heart disease and stroke. Although studies haven’t definitively proven that magnesium alone lowers blood pressure, consuming magnesium as part of a nutrient-rich diet—like the DASH diet, which emphasizes nuts and seeds—may help support healthy blood pressure levels.

Can Improve Cholesterol Levels

High LDL (“bad”) cholesterol is a major risk factor for cardiovascular disease. Research suggests that almonds may help lower LDL levels while maintaining HDL (“good”) cholesterol.

For instance, a 6-week study of 107 participants at risk of heart disease found that a diet supplying 20% of calories from almonds reduced LDL levels. Similarly, a 2015 study showed that consuming 1.5 ounces (42 g) of almonds daily lowered LDL cholesterol, preserved HDL levels, and reduced abdominal fat.

May Reduce Appetite

Almonds are high in protein and fiber, which can promote feelings of fullness and reduce the likelihood of overeating. A 2024 review of 37 trials found that consuming 50 grams (1.7 oz) of almonds daily for at least 12 weeks may help control appetite and positively impact body composition, including weight and waist circumference.

Can Support Weight Management

Despite their high fat content, almonds can be part of a weight management plan. Not all fats in almonds are fully absorbed, and studies suggest that regular almond consumption may help maintain weight or promote modest weight loss over time.

However, almonds are calorie-dense, so it’s important to enjoy them in moderation as part of a balanced diet.

Key Takeaways

Almonds provide healthy fats, fiber, protein, magnesium, and vitamin E. Regular consumption may help regulate blood sugar, reduce hunger, and support healthy cholesterol levels.

If you haven’t eaten almonds before, be aware that they are a common allergen. It’s wise to consult an allergist if you have concerns. For personalized dietary advice, consider speaking with a registered dietitian or healthcare professional.