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11 Reasons Why You Should Eat Almonds

Updated on May 20, 2019
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Srikanth is passionate about helping people stay healthy. He believes that consuming nutritious food is the key to a long and healthy life.

Almond Is a Superfood

Native to western Asia, almond is an edible oval nut with a hard shell. This versatile nut can be eaten raw or toasted; whole, flaked or ground; and as flour, oil, butter or milk. It can be added to various culinary dishes. It contains many essential nutrients that promote overall wellness.

Almonds Nutrition: 0.25 Cup of Raw Sliced Almonds Contain

% DV
Vitamin E
Vitamin B2
Almonds Calories: 132. Almond is a low-GI food. Source:

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Almonds Are Rich in Many Essential Nutrients


Health Benefits of Almonds

Almonds promote physical and mental health.

Protect Cell Membranes

Almonds contain vitamin E, a fat soluble antioxidant. Vitamin E protects the cells from damage caused by free radicals.

Our findings suggest that nut consumption, especially tree nuts, is beneficial for the prevention of cardiovascular disease [heart disease and stroke] and premature deaths among individuals with diabetes.

— Gang Liu, Harvard T.H. Chan School of Public Health, Boston

Good for the Heart

Heart disease is the main cause of death in the world. LDL is a risk factor for heart disease. Consumed in moderation, almonds lower bad cholesterol levels. In fact almonds increase good cholesterol (HDL) and improves the way bad cholesterol (LDL) is removed from the body. Cardiologist Dr. John Day places almonds at the top of heart healthy nut list.

Even though almonds promote a healthy heart, consume them in moderation. They are high in calories and fat.

There's a lot of research out there that shows a diet that includes almonds lowers low-density lipoprotein, or LDL cholesterol, which is a major risk factor for heart disease.

— Penny M. Kris-Etherton, Ph.D., RD

Delay Ageing

Phytosterol antioxidants in almonds prevent damage to the body due to oxidation, thereby delaying the ageing process.

I start my day with a glass of water and a handful of almonds that are soaked the previous night and peeled the next morning.

— Sonali Bendre Behl, Indian actress and fitness enthusiast

Prevent Cancer

With more than 14 million new cases every year, cancer is the second leading cause of death in the world. According to WHO, the number of new cases is expected to rise by about 70 percent over the next couple of decades.

Almond Contains Vitamin E

Vitamin E in almonds is a natural cancer fighter. This vitamin reacts with harmful free radicals, rendering them harmless before they get a chance to cause damage to DNA, thereby preventing mutations and tumor growth.

Fiber in almonds removes toxins from the body, thereby reducing the risk of cancer. A research study conducted by the National Cancer Institute indicates that high-fiber diets lower the risk of colon cancer.

Almond Is a Natural Cancer Fighter


Prevent Alzheimer's Disease

Millions worldwide are affected by Alzheimer's disease. A research study published in the Journal of the American Medical Association indicates that almonds reduce the risk of Alzheimer's disease.

Reduce the Risk of Type 2 Diabetes

The number of people with diabetes has increased from 108 million in 1980 to 422 million in 2014. A study suggests that foods like almonds that are rich in magnisium can significantly lower the risk of developing type 2 diabetes.

Snack On Almonds

Snacking on almonds helps keep symptoms of type 2 diabetes under control. A research study has shown them to have a positive effect on modulating blood sugar levels. Almonds contain antioxidants which can help reduce inflammation and oxidation.

Benefit Type 2 Diabetes Patients

"Almonds have gained immense popularity in recent decades owing to their versatile health benefits. Several studies have indicated that regular consumption of almonds along with an appropriate diet can keep a check on blood sugar levels and can also have beneficial impact on heart in type 2 diabetes patients" writes Dr C Padmavathi Devi, MBBS, DCC Diabetes Care Center, Vijay Eye Hospital, Guntur, in her article for the Times of India.

Almonds Are Good for Health

Understanding healthy snacking and having an arsenal of calorie-smart, nutrient-rich snack foods to reach for can make it easier for people to manage their type 2 diabetes.... A handful of almonds is one such snack I recommend because research shows they are satiating, can be eaten without weight gain, and are rich in the antioxidant vitamin E.

— Lucy Jones, an award-winning dietitian, writer & TV presenter

Prevent Hypertension

Also known as high blood pressure, hypertension increases the risk of kidney disease, stroke and heart disease. Essential nutrients like potassium and magnesium in almonds prevent high blood pressure. An ounce of this superfood contains 208 mg of potassium.

Foods loaded with monosaturated fats (like almonds) reduce the risk of hypertension. Dry-roasted almonds contain 9.4 g of monounsaturated fats and only 1.2 grams of saturated fat per ounce. In fact, these tasty nuts have more monounsaturated fat per ounce than Brazil nuts, cashew nuts, walnuts and pistachio nuts.

Elevated levels of sodium in the body decrease the ability of kidneys to remove water. The result is higher blood pressure due to extra fluid and extra strain on the delicate blood vessels leading to the kidneys. Low-sodium diet prevents or cures hypertension.

Adults should limit daily intake of sodium to 2,300 mg, and individuals with hypertension, or who are at risk for hypertension should 1,500 mg per day or less. 100 g of almonds contain only 1 mg of sodium.

Improves Digestion

Almonds contain probiotic components, which promote a healthy digestive system. They facilitate the growth of good bacteria in the gut. Almonds remove toxins from the body. This superfood balances body's pH, which is vital for proper digestion.


I always leave a box of unsalted almonds in my house. A handful of those are a good snack that should keep you satisfied.

— Jenna Ushkowitz

Lowers Bad Cholesterol

According to a study published in the Journal of the American Heart Association, people who eat almonds and chocolate every day may have lower bad cholesterol (LDL) than those who do not consume these foods.

A Healthy Alternative for Breakfast-Skipping Students

Up to 43 percent of college freshmen skip breakfast. This can adversely affect metabolic health, academic performance and lead to unhealthy snacking habits down the road.

UC Merced metabolism expert Professor Rudy Ortiz and postdoctoral fellow Jaapna Dhillon decided to look into whether almonds could combat college students’ unhealthy eating habits — like skipping breakfast and noshing on junk food — and improve metabolic outcomes.

Ortiz and Dhillon recruited 73 UC Merced students aged between 18 and 19 years and randomly assigned them to two groups.

One group snacked on almonds and wasn’t allowed to eat crackers or other types of nuts.

The second group snacked on graham crackers and was not allowed to eat nuts. Ortiz monitored key metabolic indicators in participants in both the groups over the course of two months.

“The majority of participants in both groups admitted skipping breakfast,” Ortiz said. “One of our goals was to assess the potential impact of almonds as a morning snack for breakfast skippers.”

Both groups of breakfast skippers reaped benefits of snacking, which including a reduction in total cholesterol and improved fasting blood-sugar levels. But the benefits were far greater for students in the almond group.

Both the groups experienced a reduction in cholesterol levels, but almond snackers maintained higher levels of HDL, or good cholesterol.

Almond snackers group reduced HDL levels by around 13.5 percent while the graham cracker group experienced a 24.5 percent drop in good cholesterol.

Participants who snacked on almonds also experienced reduced insulin resistance and performed better on glucose-tolerance tests.

“The healthier you are, the quicker you metabolize glucose,” Ortiz explained. “That’s what we see with the almond group. They’re given a high-glucose drink and show a burst of insulin that’s then cleared very quickly."

The study, which was funded by the Almond Board of California, was published in the journal Nutrients.

We usually suggest that you mix them [nuts] up if you want the best benefits because then you get all the good fats and micronutrients.

— Dr Rachel Brown, Associate Professor, Department of Human Nutrition, University of Otago.

Eat Almonds The Right Way

The brown peel of almonds absorbs nutrients. If you soak almonds overnight and consume them the next morning when the peel comes out easily, then you not only eat the almonds but also their nutrients. Eating soaked almonds also promotes proper digestion of fat.


  • Almonds are native to the Middle East.
  • Almonds keep the cells healthy.
  • Almonds lower bad cholesterol levels.
  • Almonds reduce cancer risk.
  • Almonds delay the ageing process.

Almonds (and other nuts) are really good for you—as long as you watch that portion size.

— Jessica Migala, health and fitness writer, Women's Health

I like almonds as a snack - keeps your energy up but doesn't fill you up.

— Ina Garten

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2017 Srikanth R


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