10 health benefits of almonds

Are Almonds good for you? Read the facts

10 health benefits of almonds

There are incredible researches that backup many health claims made on Almonds. Almonds are popular nutritious tree nuts, and despite the fact that they contain high amounts of Omega-3 fatty acids, they provide the body with some of the most essential nutrients you can ever asked for in a natural food.

Here are the facts on Almonds that confirm that they are good for your health;

Fact #1: Almonds are nutrients-loaded

Almonds are edible seeds that grow on the tree plant, though the United States are the largest producer of the tree nuts, it is native to the Middle-East.

Almonds are either sold raw or roasted but most almonds we buy in stores have had their outer shells removed.

An ounce or a handful of Almonds will provide you with some 6g of Protein, 3g of fiber, 14g of mono-unsaturated fat, 37% of Vitamin E, and between 20-32% Magnesium and Manganese minerals.

The nuts also provide substantial amounts of Vitamin B2 and Phosphorous. Almonds provides a total of 161 calories which makes it ideal for weight watchers, it also provides about 2.5g of digestible carbs.

Though, Almonds contain Phytic acid, a substance that reduces the absorption of Zinc, Iron and Calcium, but such effect is quite negligible.

Fact #2: Almonds are packed with life-saving antioxidants

Oxidative stress can cause damages to healthy cells in the body and this can lead to rapid ageing and increase the risks of cancers.

Antioxidants can help fight oxidative stress, especially when the brown layer of the Almond skin is consumed along with the nut.

For this reason, do not consume bleached or blanched almonds because they skin will be removed. You can consume almonds along with your regular healthy meals to enjoy its benefits.

Fact #3: Almonds are rich in Vitamin E , for maximum protection against damage to cell membranes

Vitamin E is a fat soluble antioxidant that that builds up in the body’s cell membranes to protect our healthy cells from oxidative damages.

An ounce of Almonds can provide up to 38% of needed daily dose, and that makes the nuts the largest natural supplier of the essential Vitamin.

Several researches have linked high amount of Vitamin E to lower risks of Alzheimer’s, heart diseases and cancers.

Fact #4: Need more control over your blood sugar? Simply choose a handful of Almonds daily

Almonds are the perfect choice for diabetics because they contain low carbs, high healthy fats, fiber and protein.

The high amount of magnesium in Almonds also make them suitable as blood sugar control because magnesium supplements are often recommended to diabetes patients who seem to have low amount of the mineral substance.

Fact #5: Low your blood pressure with Almonds consumption

Researches have shown that sufficient amounts of Magnesium can help lower blood pressure.

High blood pressure is linked with fatal disorders such as Heart diseases, kidney failure and stroke and a deficiency in Magnesium minerals have also been linked with such disorders.

Eating substantial amounts of Almonds on daily basis can make a huge impact in normalizing the blood pressure.

Fact #6: Low your LDL (bad cholesterols) with Almonds

LDL Lipoproteins, also known as bad cholesterols have been the major cause of heart attacks and some other diseases of the heart.

High amounts of LDL cholesterols are the primary cause of heart damages and researches have shown that the consumption of about 1.5 ounces or 42grams of Almonds day can reduce the amount of cholesterol drastically and cut the risks of developing heart diseases by as much as 45%. Almonds can also assist weight watchers to lose belly fats.

Fact #7: Almonds prevents the Oxidation of LDL cholesterols

Aside the fact that Almonds reduce the levels of LDL cholesterols in the body, they also help in slowing down their oxidation.

The Oxidation of LDL cholesterol is a crucial process in the development of heart diseases, while Almond skin contains polyphenol antioxidant that is capable of reducing the risks of oxidation of LDL cholesterols.

The effects of Polyphenols antioxidants can be boosted with the presence of Vitamin E

Fact #8: Do you want to lower your hunger cravings? Snack on Almonds everyday

Those who find it difficult to control their appetite will find it difficult to control their weights. Scientific studies have revealed that Almonds are very low on carbs and high in both protein and fiber.

We all know that proteins are very satiating and they fill the body up quickly, whereas carbs will force you to crave for more (sugary drinks for instance).

When you fill fuller quickly, you will end up consuming less calories, thus you lose weight more rapidly than before.

For this reason, you should consider replacing those junk foods with Almonds, as your preferred snack.

Fact #9: Shed those extra pounds of flesh by consuming Almonds on daily basis

Almonds are known to contain some nutrients that are hard for the normal body to break down quickly, for instance, it is believed that up to 15% of carbs in nuts are not absorbed into the body, and the consumption of nuts such as Almonds can boost your metabolism quickly.

When you combine the hunger fighting of Almond nuts, with their abilities to boost metabolism, it is quite logical to conclude that weight loss becomes less difficult to achieve.

Fact #10: Almonds increases cognitive thinking

Antioxidant-rich Almonds have been found to produce positive effect on brain activities.

The nuts provide HDL cholesterols that are also known as “good cholesterols” and these are quite healthy for the heart, and the brain as well as other vital organs such as the liver where fats are processed.

With more healthy fats supplied to the brain, its cognitive powers are enhanced for better functionality.


With all the facts highlighted above, there is no doubt about the fact that Almonds are quite healthy for the physical and mental wellness of the body, however, they must be consumed in substantial amounts and on regular basis, in order to derive all these benefits.

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