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Almond Is a Superfood

Updated on April 26, 2017

Native to western Asia, almond is an edible oval nut with a hard shell. Almonds can be eaten raw or roasted. It can be added to various culinary dishes. They contain many essential nutrients that promote overall wellness.

0.25 Cup of Raw Sliced Almonds Contain

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

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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.

Good for the Heart

Heart disease is the main cause of death in the world. Consumed in moderation, almonds lower cholesterol levels. Cardiologist Dr. John Day places almonds at the top of heart healthy nut list.

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% over the next couple of decades.

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.


Delay Ageing

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

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.

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.


  • 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.

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

— Ina Garten


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