We’ve all heard that nuts are good for us. But is there one that reigns above all others? A lot of evidence suggests that the almond may be in the running as far as health benefits go.
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Like many other nuts, almonds are high in fat — but that’s not a bad thing. This is because they’re packed with healthy monounsaturated fat. Evidence suggests that monounsaturated fats, like the ones found in the Mediterranean diet, have a positive impact on your heart health.
Plus, almonds are known to be an easy, go-to snack. You can enjoy them in a variety of ways such as whole almond milk, almond butter and almond flour, making them a versatile and convenient ingredient for many recipes.
Dietitian Julia Zumpano, RD, LD, helps unpack the details about this highly nutritious nut.
Why are almonds healthy?
Almonds are a rich source of fiber, protein, healthy fats, vitamin E, magnesium, phosphorus and potassium. These nutrients play critical roles in many bodily functions, like energy production, cell growth and immune function.
Here’s what makes almonds healthy for you:
Good source of healthy fats
If you read the nutrition label for almonds, you may notice they’re higher in fat than other foods you’re used to consuming. Don’t be alarmed by this. Almonds are high in monounsaturated and polyunsaturated fats, which are considered “healthy” fats.
Why is this important? Well, these fats are good for your heart because they can lower your bad cholesterol and raise your good cholesterol. So, if you’re trying to manage your cholesterol, almonds are a good snack choice to keep handy.
Low in carbohydrates
In addition, almonds have slightly fewer carbohydrates compared to other nuts and make a good snack option for people with diabetes or those following a low-carb diet. The amount of fiber found in almonds is especially important if you have Type 2 diabetes. The fiber in almonds keeps your blood sugar more stable, which reduces the risk of having a spike in blood sugar.
High in calcium
Because of their high calcium content, almonds can also support bone and teeth health. Especially if you’re not a big dairy drinker or have a dairy sensitivity, a handful of almonds can help keep your diet balanced. Plus, they contain magnesium, zinc, vitamin K and manganese, which can contribute to bone health as well.
High in antioxidants
Almonds are a good source of antioxidants, including vitamin E and flavonoids. These help protect cells from damage caused by free radicals and oxidative stress. A 2022 meta-analysis found that eating about 60 grams (about 2.25 ounces) of almonds a day helped reduce inflammation in the body. Almonds are especially known for their high abundance of vitamin E, which is an antioxidant that can help protect the brain from oxidative stress and inflammation.
Is there a difference between roasted, salted and flavored almonds?
You may be wondering if having almonds that have a bit of an extra kick of flavor or spice can still give you the same health benefits. Roasted almonds are simply almonds that have been heated in an oven or on a stovetop. This can help bring out the natural oils in the almonds, making them more flavorful.“Keep in mind some antioxidants can be lost in the heating process,” points out Zumpano. “So, for the most nutritional benefit choose raw almonds.”
Flavored almonds, on the other hand, are almonds that have been coated with a flavoring or seasoning. This can include sweet flavors like honey, cinnamon or chocolate, or savory flavors like salt and vinegar, barbecue or garlic. The flavorings can be added to the almonds before or after roasting, depending on the recipe.
Whether you’re reaching for roasted, flavored or plain almonds, you’ll likely get the same amount of nutrients no matter what you choose. While both roasted and flavored almonds can be a tasty and healthy snack, remember that these can include unhealthy oils, added salt and sugar, which can contribute to increased blood sugars, blood pressure, inflammation and even cholesterol due to the added oils.“It’s important to read the labels carefully and choose brands that use natural ingredients and avoid excessive amounts of added sugars, salt or artificial flavors,” recommends Zumpano.
If you’re looking to add a healthy nut to your snack rotation or meal routine, almonds are a great option to throw into your trail mix, salad or even a favorite dinner recipe. Sometimes, we all just need an easy bite-sized treat that gives our body just what it needs. Happy almond snacking!
FAQs
Almonds are a good source of antioxidants, including vitamin E and flavonoids. These help protect cells from damage caused by free radicals and oxidative stress. A 2022 meta-analysis found that eating about 60 grams (about 2.25 ounces) of almonds a day helped reduce inflammation in the body.
Are almonds good 4 U? ›
Almonds are a good source of antioxidants, including vitamin E and flavonoids. These help protect cells from damage caused by free radicals and oxidative stress. A 2022 meta-analysis found that eating about 60 grams (about 2.25 ounces) of almonds a day helped reduce inflammation in the body.
What are the benefits of eating 4 almonds a day? ›
Eating almonds helps to lower levels of the bad kind of cholesterol, called low-density lipoprotein (LDL), and increase levels of the good kind, high-density lipoprotein (HDL). Almonds also have anti-inflammatory properties to help protect you from heart disease.
What are almonds a good source of __________? ›
Almonds are an excellent source of vitamin E, magnesium, and riboflavin, and a good source of fiber and phosphorus. A one-ounce serving has 13 grams of “good” unsaturated fats just 1 gram of saturated fat, and as always, almonds are cholesterol-free.
What is the healthiest nut to eat? ›
Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.
How many almonds is OK a day? ›
23 almonds a day.
When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin and niacin. Just remember 1-2-3. 1 ounce of almonds, or about 23 almond nuts, is the ideal daily portion recommended by the Dietary Guidelines for Americans.
Is almond good for the brain? ›
Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function.
Is almond good for skin? ›
Two B vitamins contribute to the maintenance of normal skin. Almonds offer 25% of the Daily Value for riboflavin and 6% of the Daily value for niacin. Almonds are a good source of copper, which plays a role in skin and hair pigmentation. Linoleic acid, an essential fatty acid, helps prevent skin dryness.
Is it OK to eat 40 almonds? ›
Though almonds are considered healthy for you, there is a certain amount of them that you can consume. The number of almond intake depends on whether you are looking for weight gain or weight loss. So, if you want to put on more weight, then you can have 40 almonds a day beginning from breakfast.
Is almond good for hair? ›
One of the best almond benefits is that it helps promote hair growth. It is loaded with vitamin E, which is a natural antioxidant, that helps combat and protect your tresses from environmental stressors, making it healthier and shinier. Hair growth is not hampered by split ends and breakage.
Almonds are overall a healthy food, but they are very calorie-dense, so they must be eaten in moderation or they could contribute to weight gain. In addition, many people suffer from tree nut allergies, and may have an allergic reaction to eating almonds.
How do almonds help you? ›
Almonds are rich in nutrients that help protect the heart, including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese. Two research studies in 2012 and 2014 found that including almonds in your diet may reduce the risk of heart disease, specifically in overweight individuals.
Are almonds good for your heart? ›
Almonds' heart-smart benefits are meaningful for just about everyone, especially since cardiovascular disease holds the spot as the leading cause of death among men and women in the U.S. Almonds are cholesterol-free, and have only 1 gram of saturated fat and 13 grams of unsaturated fat per one-ounce serving.
Can dogs eat almonds? ›
Almonds are not considered a safe food for dogs. Although almonds aren't actually toxic to dogs, like macadamias and other nut varieties, they do pose a number of risks to your dog's health, says American Kennel Club (AKC).
What are most almonds used for? ›
In the United States, the majority of almonds are consumed as ingredients in manufactured goods, including cereal and granola bars; the remainder are consumed as snacks, in in-home baking and at food service outlets.
What happens to your body when you eat almonds everyday? ›
Almonds reduce cholesterol
By boosting the levels of Vitamin E in your bloodstream antioxidants are formed that prevent your cells from developing cholesterol. Thus consuming a handful of almonds daily can generate more Vitamin E into your blood stream and this can also save you from the risk of developing cholesterol.
What is the best time to eat almonds? ›
Almonds. One of the healthiest dry fruits, almonds are rich in essential nutrients like fibre, protein, Vitamin E, riboflavin, magnesium, etc. To reap the health benefits of almonds, it's advised to consume them in the morning. Just soak a fist of almonds at night and have them in the morning.
What is the healthiest way to eat almonds? ›
The Perfect Combination: Soaked and Unpeeled Almonds
For those seeking the ultimate nutritional benefits, combining the advantages of soaked and unpeeled almonds is the way to go. By soaking unpeeled almonds overnight, you unlock their full nutrient potential while enjoying the goodness of both the skin and the nut.
What do almonds do to your brain? ›
Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function.
