Almonds offer a uniquely balanced mix of heart-healthy fats, fiber, protein, vitamins and minerals. This combination not only makes them a delicious, healthy snack but also a powerful ingredient for boosting overall wellness.
A daily handful of almonds, about 23 nuts or one ounce (28 grams), offers a powerhouse of nutrition, This serving provides 50 percent of your daily vitamin E requirement, 25 percent of magnesium and riboflavin (vitamin B2) and a good amount of copper, manganese and phosphorus.
Almonds are also rich in heart-healthy fats, with 13 grams of unsaturated fats and just one gram of saturated fat. The fats in almonds are primarily monounsaturated, with oleic acid as the main type, along with polyunsaturated fats, like linoleic acid. They're an excellent source of fiber and contain key proteins, essential amino acids important for muscle health, nearly all the B vitamins and other essential minerals like calcium, selenium and zinc.
Almonds boost brain health
Almonds are packed with vitamin E and omega-3 fatty acids – both essential for keeping your brain sharp. These nutrients support the production of chemicals (neurotransmitters) that help brain cells communicate better – leading to improved memory and overall mental clarity.
A recent study published in Current Developments in Nutrition found that elderly people who ate three ounces of almonds daily for six months showed significant improvements in learning, memory and their ability to complete tasks requiring planning and thinking.
A review of clinical studies published in Nutrients found that vitamin E can significantly slow the progression of Alzheimer's disease symptoms in people with mild to moderate cases – delaying the worsening of memory loss and other cognitive challenges in those affected by the disease.
Almonds help protect the heart
A study published in Nutrition Reviews found that almonds consistently lower "bad" LDL cholesterol in healthy individuals and those with high cholesterol or diabetes. This cholesterol-lowering effect can be seen whether people follow a strict diet or live freely.
Almonds are low in unhealthy saturated fats and packed with heart-healthy unsaturated fats, fiber and plant-based protein, They also contain special nutrients like vitamin E, arginine, magnesium and potassium, which work together to improve cholesterol levels. These nutrients help limit how much cholesterol your body absorbs, increase how much is excreted, and boost the activity of receptors that clear LDL from your blood.
Almonds strengthen immune function
Almonds are rich in riboflavin (vitamin B2), pyridoxine (vitamin B6), vitamin E (in the form of tocotrienols), magnesium, phosphorus and selenium – all of which help strengthen and regulate your body’s defenses against illness. Just one serving of almonds (28 grams) provides 75 mg of vitamin E, roughly 50 percent of your daily requirement.
Vitamin E promotes the growth of T-cells, which are essential for fighting infections. T-cells target infected cells and activate other immune cells – ensuring your body effectively responds to threats.
Almonds help stabilize glucose levels
Research shows that consuming 28 grams of almonds about 30 minutes before a meal can significantly lower blood sugar and hormone levels. The combination of fiber, monounsaturated fats, magnesium and zinc in almonds works together to improve glycemic control and reduce hunger.
Just one ounce (28 grams) of almonds delivers around 14 grams of healthy fats (80 percent monounsaturated) – more than other nuts, like cashews, hazelnuts, macadamia nuts, pecans and pistachios.
Almonds were also found to positively impact glucose metabolism in adolescents and young adults by reducing hemoglobin A1C (HbA1C) levels just after 12 weeks of regular consumption. HbA1C measures your average blood sugar levels over the past 90 days, so lower levels indicate better blood sugar control.
Almonds aid digestion
A 2022 study published in the American Journal of Clinical Nutrition found that eating 56 grams of almonds daily (about 46 almonds) can enhance gut health by promoting levels of butyrate – a short-chain fatty acid produced in your gut when the fiber is fermented. It serves as an important energy source for the cells in your colon and helps support gut heat by promoting digestion and nutrient absorption.
Almonds support bone health
Almonds are packed with nutrients that support strong bones, including calcium, copper, magnesium, manganese, plant protein, vitamin K and zinc, and eating almonds is a tasty way to boost your intake of these essential nutrients.
A study published in Metabolism found a link between almond consumption and increased bone mineral density, which indicates stronger bones. The research showed that serum taken four hours after eating almonds can inhibit the activity of osteoclasts – cells that break down and damage bones.
Almonds protect the eyes
Almonds are an excellent source of vitamin E, a potent antioxidant that protects the cells in your eyes from damage by harmful free radicals. Each 28-gram serving of almonds contains 100 mg of alpha-linolenic acid (ALA) – a type of omega-3 fatty acid that may help reduce the risk of elevated eye pressure associated with glaucoma (a condition that damages the optic nerves and can lead to vision loss if not treated).
Furthermore, omega-3 fatty acids can also aid in the prevention and management of dry eye syndrome – a common issue where the eye fails to produce enough tears.
Almonds strengthen teeth and gums
Almonds are beneficial for oral health as they provide calcium and protein to strengthen tooth enamel while being low in sugar, which helps reduce plaque buildup. Their crunchy texture can also help scrape plaque from teeth, unlike sugary or carb-heavy snacks that promote tooth decay.
However, hard almonds can pose a risk of breaking teeth or damaging dental work, so opting for pre-cut almonds is a safer choice.
Almonds promote skin and hair nourishment
Almond oil has been cherished for centuries for its ability to treat dry skin conditions, like eczema and psoriasis. Its omega-3 fatty acids help dissolve excess oil and improve acne, while retinoids enhance cell turnover and reduce sun damage.
If you don't have nut allergies, applying almond oil offers various skin health benefits, including reducing puffiness and under-eye circles – thanks to its anti-inflammatory properties. Its emollient qualities can improve complexion and skin tone while treating dry skin effectively. Additionally, vitamin E in almond oil helps mitigate UV-related skin harm and has been used in ancient medicine to minimize scars and reduce the appearance of stretch marks.
When it comes to hair, almonds provide a wealth of benefits as well. They are rich in biotin, magnesium and vitamin E, which promote healthy hair growth and strength. The high biotin content stimulates hair follicles for faster growth, while the proteins help strengthen hair strands and reduce hair fall. Omega-3 fatty acids nourish hair follicles – preventing breakage and excessive shedding.
Furthermore, vitamin E acts as an antioxidant – improving overall scalp health by reducing oxidative stress. Almond oil is also an effective remedy for dandruff – soothing an itchy scalp with its moisturizing and antifungal properties.
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