Almonds are rich in healthy fats, protein, fiber, and essential vitamins and minerals, providing a multitude of health benefits, including promoting heart health and supporting weight management.
An ounce (28 grams) of almonds contains 3.5 grams of fiber, 6 grams of protein, 6 grams of carbohydrates, and 14 grams of fat, including 9 grams of heart-healthy monounsaturated fats.
This serving also provides 48% of the daily requirement for vitamin E, along with substantial amounts of manganese and magnesium, all for a mere 164 calories.
Almonds provide a number of health benefits due to their nutritional profile.
1. Reduce inflammation
Eating almonds can help protect the body from oxidative stress, which may reduce inflammation. Research from 2022 found that consuming almonds can lower inflammation markers in the body by a significant amount.
These antioxidants are most concentrated in the brown skin of the nuts and may also reduce the risk of various long-term diseases, such as cancer.
2. Protect cells
Almonds contain a beneficial compound that shields cells from oxidative harm, which may lower the likelihood of heart disease, cancer, and Alzheimer’s disease.
3. Regulate blood sugar
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4. Support heart health
Eating almonds that are rich in magnesium can help lower blood pressure. If blood pressure remains high over time, it can lead to heart disease, making almonds a valuable food choice for maintaining heart health.
Studies indicate that consuming almonds can lead to a decrease in the levels of low-density lipoprotein (LDL), a type of cholesterol considered detrimental to health, while concurrently raising levels of high-density lipoprotein (HDL), which is considered beneficial.
5. Manage weight
Almonds’ high protein and fiber content enhance feelings of fullness, leading to a decrease in overall calorie consumption.
A study of 100 overweight women published in the U.S. National Library of Medicine found that those who consumed almonds experienced greater weight loss than women following a nut-free diet.
