A Guide To The Health Benefits of Eating Almonds

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When most people think of good-for-you nuts, almonds probably come to mind. While they’re not technically nuts–they’re in the drupe (stone fruit) family, related to peaches–they do, indeed, offer some impressive perks for your well-being.

Keep reading to explore the 8 health benefits of eating almonds, as well as some important considerations to keep in mind when adding them to your diet.

Nutritional content of almonds

Just one ounce of almonds is packed with essential vitamins and minerals, including:

Fiber: 3.54g, 14% of the Recommended Daily Allowance (RDA)
Protein: 6.01g, 13% of the RDA for adult women
Magnesium: 76.5mg, 23% of the RDA for adult women
Calcium: 76.3mg, about 7% of the RDA
Potassium: 208mg, 8% of the RDA for women
Iron: 1.05mg, 12% of the RDA
Vitamin E: 7.3mg, 48% of the RDA

They’re a great source of antioxidants (including vitamin E) and flavonoids, which help protect cells from free radical damage.

Health benefits of eating almonds

Here’s a closer look at how these nuts can support your well-being.

Reduced risk of cardiovascular disease

Research shows eating almonds can help you maintain a healthy heart. The good fats in these nuts reduce LDL (bad) cholesterol levels, while magnesium:

Lowers blood pressure
Regulates heart rate
Combats stress

Meanwhile, almonds’ antioxidants help keep inflammation at bay, supporting your cardiovascular system.

Healthy weight maintenance

Almonds’ protein, fiber, and healthy fats keep you feeling full, potentially preventing overindulgence. And studies suggest you can reap these benefits by eating just 1.5 ounces a day.

Some research suggests these nuts even have a thermogenic effect, meaning they boost your metabolism–albeit modestly.

Improved muscle function

The body needs magnesium for normal nerve and muscle function–especially if you’re physically active. Eating almonds daily can help boost your physical performance while also preventing muscle:

Twitches
Spasms
Cramps
Cognitive health

Almonds are also highly beneficial for brain health due to their rich content of:

Vitamin E
Other antioxidants
Healthy fats

These nutrients protect the brain from oxidative stress.

The monounsaturated fats and omega-3 fatty acids in almonds also support neuroplasticity–the brain’s ability to adapt and change–by increasing acetylcholine production, a neurotransmitter vital for memory formation.

Related: Sources of Antioxidants

Better mood

Another surprising benefit of eating almonds is resilience against mood issues. Their magnesium helps regulate neurotransmitters, combating anxiety and depression.

Almonds are also a fantastic source of phenolic acids, which researchers have found to lessen symptoms of depression. These polyphenols positively affect a number of bodily systems and functions that impact mood by:

Balancing the body’s stress responses
Supporting nerve cell formation
Improving gut health

Balanced blood sugar

Almonds are digested slowly, causing a minimal impact on blood sugar levels. Fiber slows sugar absorption in the body, while monounsaturated fats, zinc, and magnesium help the body use insulin effectively.

Studies show eating just an ounce of almonds 30 minutes before an oral glucose test can substantially lower blood sugar levels, making almonds a powerful addition to any diet to prevent or manage diabetes.

Reduced risk of cancer and other chronic conditions

Again, the high concentration of antioxidants in almonds–particularly vitamin E–plays a major role in protecting the body from oxidative stress, a known contributor to many chronic diseases.

Vitamin E is especially important in maintaining cell membrane health, a key component of combating conditions like cancer.

Lower osteoporosis risk

Almonds’ magnesium, calcium, and vitamin E content makes these nuts a healthy snack for anyone concerned about bone health. These nutrients are critical in forming and maintaining bones’ structural integrity.

This is especially important for women who face a higher risk of developing osteoporosis.

Can you eat too many almonds?

While almonds are incredibly nutritious and offer many health benefits, enjoying them in moderation is important. Here are some considerations to keep in mind when adding more of these drupes to your diet:

High-calorie content

Because almonds contain large amounts of fat, they’re extremely high in calories. While these fats are healthy, if you overindulge, you may experience weight gain due to excessive caloric intake–primarily if you don’t get enough exercise.

A typical serving size is one ounce (approximately 23 almonds), which contains around 160 calories. Enjoy this amount every day, along with a good balance of other nutritious foods in your diet.

Reduced mineral absorption

Another important consideration is that almonds contain a significant amount of phytic acid. This plant compound actually offers some antioxidant benefits, but in excess, it attaches to essential minerals, creating compounds called phytates.

Our bodies can’t break down these phytates because we lack an enzyme called phytase. As a result, the body can’t utilize the bound minerals.

However, remedying this is simple: soak almonds overnight or roast them to decrease phytic acid levels before enjoying them.

Allergic reactions

While almonds are technically drupes, they contain similar proteins to tree nuts. So if you have a nut allergy, consider other options with similar health benefits (like pumpkin seeds) instead.

As you can see, eating almonds has many benefits as part of a balanced diet. Whether you prefer snacking on them roasted or blending almond butter into smoothies or other dishes, start incorporating this good-for-you nut into your routine and experience better health from head to toe.

References:

Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds – PMC

A review of the impact of processing on nutrient bioaccessibility and digestion of almonds – PMC

Nuts, almonds

Daily Value on the Nutrition and Supplement Facts Labels | FDA

Antioxidant Activity of a Sicilian Almond Skin Extract Using In Vitro and In Vivo Models – PMC

Estrogens in food: the almond mystery

Prospective Randomized Controlled Trial on the Effects of Almonds on Facial Wrinkles and Pigmentation – PMC

Postprandial effects of almond consumption on human osteoclast precursors–an ex vivo study

Decades of Research Spotlight Almonds’ Heart Health Benefits

Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: the ATTIS study, a randomized controlled trial

Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials