Almonds contain nutrients that may help prevent cancer, strengthen bones, promote heart health, and more.
People call almonds a nut, but they are seeds, rather than a true nut.
Almond trees may have been one of the earliest trees that people cultivated. In Jordan, archaeologists have found evidence of domesticated almond trees dating back some 5,000 years.
People can eat almonds raw or toasted as a snack or add them to sweet or savory dishes. They are also available sliced, flaked, slivered, as flour, oil, butter, or almond milk.
There are several potential health benefits that scientists have associated with almonds.
Almonds are high in fat, but it is unsaturated fat. This type of fat does not increase the risk of low-density lipoprotein (LDL) or “bad” cholesterol.
In moderation, the
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According to these researchers, vitamin E is an antioxidant that can help stop the oxidation process that causes cholesterol to clog the arteries.
Further studies have found similar results. Authors of a
They advised people to consume around 45 grams (g) of almonds a day to protect heart health.
A 2015 study looked at nut consumption and cancer risk.
The authors identified a two to three times lower risk of breast cancer among individuals who consumed higher quantities of peanuts, walnuts, and almonds, compared with those who did not.
They concluded that “peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer.”
Almonds, along with other nuts and seeds, may help improve lipid, or fat, levels in the blood. This can benefit heart health.
In a 2014 study, scientists found that almonds significantly increased the levels of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow.
The researchers believe this may be due to vitamin E, healthy fats, and fiber, which help a person feel full, and the antioxidant impact of flavonoids. They recommend eating a handful of almonds a day to obtain these benefits.
Vitamin E and other antioxidants help prevent oxidative damage in the body. This damage can occur when too many free radicals accumulate.
Free radicals result from natural bodily processes and environmental stresses. The body can eliminate many of them, but dietary antioxidants also help remove them.
High levels of free radicals can cause oxidative stress, which damages cells and can lead to various diseases and health problems.
Scientists have also tentatively linked a higher vitamin E intake with a lower risk of Alzheimer’s disease.
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Many people with type 2 diabetes have low magnesium levels. A deficiency is common among those who have difficulty managing their blood sugar levels.
Scientists
In a 2011 study, 20 people with type 2 diabetes ate 60 g of almonds a day for 12 weeks. Overall, they saw improvements in blood sugar and blood lipid (fat) levels.
Some experts suggest using magnesium supplements to improve blood sugar profiles, but almonds may offer a suitable dietary source instead.
Almonds are low in carbohydrates but high in protein, healthful fats, and fiber.
According to
The extent to which the participants’ appetites remained low was dependent on the quantity of almonds they consumed. Feeling full can help people lose weight, as they will be less tempted to seek more snacks.
Almonds contain calcium, magnesium, manganese, copper, vitamin K, protein, and zinc, all of which
Experts
The table below shows the amount of each nutrient in
It also shows how much an adult needs of each nutrient, according to the
| Nutrient | Amount in 1 ounce of almonds | Daily adult requirement |
|---|---|---|
| Energy (calories) | 164 | 1,600–3,000 |
| Carbohydrate (g) | 6.12, including 1.23 g of sugar | 130 |
| Fat (g) | 14.1, of which 12.45 g is unsaturated | 20%–35% of daily calories |
| Fiber (g) | 3.54 | 20–34 |
| Protein (g) | 6.01 | 46–56 |
| Calcium (mg) | 76.3 | 1,000–1,300 |
| Iron (mg) | 1.05 | 8–18 |
| Magnesium (mg) | 76.5 | 310–420 |
| Phosphorus (mg) | 136 | 700–1,250 |
| Potassium (mg) | 208 | 2,300–3,450 |
| Zinc (mg) | 0.885 | 8–11 |
| Copper (mg) | 0.292 | No data |
| Manganese (mg) | 0.618 | No data |
| Selenium (micrograms or mcg) | 1.16 | No data |
| Folate (mcg, DFE) | 12.5 | 200–400 |
| Vitamin E (mg) | 7.26 | 7–15 |
| Cholesterol | 0 | No data |
The B vitamins, choline, and protein may all be lacking in a plant-based diet. People who follow a vegan diet can supplement their needs by eating almonds.
Almond milk has similar nutrients to almonds but in much lower amounts.
An ounce of almonds provides more protein and fiber, which increases feelings of fullness compared to a cup of almond milk.
However, there are fewer calories in a cup of almond milk, and it can be a good alternative milk to use if dairy is an issue.
Aim to eat about 1 ounce, or roughly 23 almonds, per day. This provides a good balance of healthy fats, protein, fiber, and essential nutrients without adding too many calories.
People who eat almonds regularly may start noticing health benefits like improved cholesterol levels or better digestion within a few weeks.
For more noticeable effects on heart health or blood sugar, it can take about 6 to 12 weeks. Staying consistent is key to seeing lasting results.
The healthiest way to eat almonds is raw or dry-roasted without added salt, sugar, or oil. Soaking them overnight can also make them easier to digest.
Almonds are a healthful food. They provide a range of essential nutrients and can be a good source of protein for people who follow a plant-based diet.
They are also versatile, and people can incorporate them into their diet in many ways. People with a nut allergy should not eat almonds or almond products.