15 Astonishing Benefits of Almonds


Almonds are such a yummy treat! They add that distinctive crunch, texture, and flavor to any meal or snack. No wonder it’s been the nut of choice of many food professionals.

But did you know that aside from its rich flavor and texture, almonds are also packed with nutritional benefits?

The health rewards of almonds range from improving one’s brain function to preventing the onset of diseases and even cancer!

So, if you’ve finally decided to make healthier food choices today, count almonds in! We’ve listed the 15 astonishing benefits of almonds. Take a look and see what we’re talking about!

1.    Almonds are good for your intestines

Eating almonds on a regular basis will help produce good bacteria in your intestines.

According to a study, research participants who regularly consumed almonds increased their probiotics, particularly Lactobacillus spp and Bifidobacterium spp as observed in their fecal samples.

It was learned that almond consumption can improve intestinal microbiota profile, which could prevent harmful intestinal problems, and promote healthy metabolism and tissues.

2.    Almonds can lower LDL cholesterol

It was shown that consuming tree nuts such as almonds can reduce low-density lipoprotein (LDL or “bad”) cholesterol. Having lower cholesterol is better as it can prevent the risk of coronary artery disease.

Almonds contain fiber, plant protein, and phytosterols. They are also rich in unsaturated fatty acids, the type of fat that is known to help decrease the risk of heart disease.

3.    Almonds combat diabetes

Almonds are great sources of magnesium and monounsaturated fats, which is helpful in carbohydrate metabolism.

Another study revealed that the chances of acquiring diabetes were decreased by 33 percent with the daily intake of high magnesium.

Simply put, adding more foods, which are rich in magnesium such as almonds, spinach, and pumpkin seeds to your diet can help fight diabetes.

4.    Almonds help keep the glycemic index at healthy levels

Almonds also help improve glycemic control so the glycemic index (GI) remains at healthy levels. Another study found that almonds enhanced the glycemic control of type 2 diabetes sufferers.

It was found that those who incorporated almonds into a nutritious diet also had improved lipid profile, and adiposity, which reduces their risk of developing cardiovascular disease.

5.    Almonds boost your energy

Looking for a pick-me-up snack? Almonds may save your day! A study in the journal Nutrients revealed that almonds are one of the most nutrient-rich nuts.

They contain Magnesium, Vitamin E, and a great amount of protein to keep you energized throughout the day.

6.    Almonds prevent the risk of gallstones

One of almonds health benefits is it lowers the risk of acquiring gallstones, which are formed when your gallbladder has excessive bile. It can cause extreme pain in the upper right portion of their abdomen.

Data gathered over the past few decades revealed that people who consumed almonds on a regular basis have a 25 percent lower risk of developing gallstones.

Some nutrients contained in almonds bind to the gut’s bile acids, which help keep a healthy volume.

7.    Almonds are a great protein source

Protein is an essential building block of blood, bones, and muscles. It can also help a person maintain energy and strength. Insufficient protein intake may lead to weakened muscles and strength and quality loss.

So, if you’re curious about protein-rich snacks, look no further. A quarter cup of almonds is all you need to gain five grams of protein.

This amount is about ten percent of the suggested daily allowance. This is already a great protein chunk since almonds only contain healthy, quality fats and are low in carbohydrates as well.

8.    Almonds boost brain power

Almonds also contain omega-3 and omega-6 fatty acids which help boost cognition, and magnesium which helps bolster the brain’s nerves.

With these nutrients, almonds are considered to be an effective food for the brain. The nut also comes with riboflavin and L-Carnitine, which are both essential in protecting brain health.

9.    Almonds promote healthy, young-looking skin

More and more women are becoming curious about almond benefits for the skin. Aside from the regular consumption, you can also soak almonds for external application to gain beauty benefits.

Soaked almonds can serve as a natural moisturizer when mashed and applied to your skin. It is especially helpful for people with dry skin.

You can even add some whipped cream to the almonds to make a mask. Use this daily to adequately nourish and hydrate your skin.

Soaked almonds are also beneficial for those who want to regain their skin’s lost glow. It helps by internally repairing the damaged skin tissues and hasten new cells formation, resulting in enhanced tone and texture.

They can combat aging, too!

Soaked almonds can also be used as an anti-aging treatment. Since almonds are rich in antioxidants and vitamin E, they can get rid of the dangerous free radicals from your body.

This results in the slowing down of the aging process to help give your skin a young-looking glow.

10. Almonds can help in weight loss


Want to kiss those unwanted pounds goodbye? Start adding almonds to your nutritious diet today!

Studies found that people who consumed an almond-rich diet lost more weight compared with their high-carb diet counterparts who took the same quantity of calories. 

11. And speaking of weight loss… Almonds can reduce your calorie intake, too

Yes, nuts are not only essentially low in carbohydrates, but they also contain high fiber and protein.

According to studies, almond consumption can boost your feeling of fullness, thereby preventing you from eating more calories. Temptation, out!

12. Almonds are rich in vitamins and nutrients

Almonds are a rich source of essential vitamins and nutrients such as vitamin E, which is helpful in fighting inflammation and keeping the skin’s elasticity, healthy structure, and flexibility.

They also contain manganese, which is beneficial in teeth and bone health.  Almonds also have copper, which is an essential nutrient in keeping your blood volume and strong tissues.

13. Almonds promote dental and bone health

Almonds also contain magnesium and phosphorus, which play an important role in the maintenance and development of healthy teeth and bones.

Since almonds also assist the body in nutrient absorption, the body is able to absorb calcium from other sources more effectively.

Once your body has an adequate amount of magnesium, phosphorus, and calcium, you can be assured that your teeth and bones will stay healthy and strong.

You are less likely to experience bone fractures, develop cavities, and notice yellowing teeth.

14. Almonds can prevent your risk of osteoporosis

One of the most common illnesses in the United States is osteoporosis, a condition wherein the bones become highly vulnerable to fractures as they lose density.

More than 10 million people are suffering from its symptoms in the U.S. alone, and statistics reveal that women are more susceptible to experiencing an osteoporosis-related fracture.

Studies also reveal that almond consumption has been linked to increased bone mineral density.

Since almonds are also packed with nutrients that support bone health, they make a nutritious punch to beat the risk of developing osteoporosis.

15. Almonds help reduce blood pressure levels

Magnesium, which is contained in almonds may help reduce your blood pressure levels, thereby preventing your risk of developing kidney failure and experiencing strokes and heart attacks.

A magnesium deficiency has been linked to high blood pressure regardless of your weight. Studies reveal that addressing your magnesium deficiency can reduce the levels of your blood pressure.

If you’re having difficulties meeting the recommended magnesium intake, eating almonds or adding them to your diet sounds like a great solution!

How to Add Almonds to Your Diet


You can try lots of fun and exciting ways to add nutrient-dense almonds to your healthy diet! You can include them in your oatmeal or yogurt as use them as a topping in desserts.

You can also grind and mix almonds with other ingredients to make a delicious spread. You can also add the almond’s distinct texture and flavor to your baked cookies or pies.

You are free to choose where you want to add your almonds or enjoy it as it is. Just remember to consume it moderately to enjoy its health perks!


Almonds are indeed rich with essential vitamins, minerals, and nutrients that your body needs in order to stay healthy. They make a great and healthy option for snacks since they are dense in nutrients.

They contain significant amounts of iron, calcium, magnesium, fiber, phosphorus, riboflavin, manganese and healthy fats as well. But while almonds prove to be nutrient-rich, it is best to consume them moderately.

All things considered, almonds are a delicious and healthy treat that deserves a place in your diet. If you are allergic to nuts, though, it is best to consult with your physician first regarding almond consumption.

Leave a comment