9 Wonderful Health Benefits of Eating Almonds

Do you know that almonds are one of the healthiest nuts out there? Almonds may be small in size but they are high in nutritional value. They are an excellent source of protein, vitamins, and minerals such as calcium, potassium and magnesium, and other nutrients that boost our health.

From helping you lose weight to protecting your heart to supporting your digestion, almonds are an all-around healthy choice you should make regularly.

Here are 9 incredible health benefits of almonds that will encourage you to add them to your daily diet.

1- Almonds Are Rich In Vitamin E

Almonds are high in vitamin E, which is a powerful antioxidant that helps protect our body cells from free radical damage. Almonds also contain vitamin B, which helps the body metabolize food. 

Further, almonds have a low glycemic index. This means that eating almonds does not raise blood sugar levels, so they’re great for diabetics. It is also worth adding that almond milk has more calcium than dairy milk. 

2- Almonds Lower Cholesterol Level

One of the best ways to lower cholesterol levels is by eating a diet rich in mono-unsaturated and poly-unsaturated fats. These fats are found in high concentrations in almonds.

Studies have shown that by eating about 50 grams of almonds per day for 8 weeks, we can significantly lower our cholesterol levels. The most significant decrease is seen in LDL (Low-Density Lipoprotein) or bad cholesterol. 

3- Almonds Can Lower Risk of Heart Disease

Eating almonds can also reduce the risk of heart disease. Research has shown that people who consume almonds on a regular basis have a lower risk of heart disease.

This is likely because nuts are high in healthy fats, compared with saturated fats and cholesterol. They also contain fiber, protein, and other nutrients which can help regulate blood sugar levels. Eating more almonds might also reduce your risk for metabolic syndrome, which often precedes type 2 diabetes and cardiovascular disease. 

4- Almonds Are A Natural Source of Magnesium

Almonds are a natural source of magnesium, which helps maintain normal muscle and nerve function, keeps the heart rhythm steady, supports a healthy immune system, and makes our bones strong. 

Magnesium also helps regulate blood sugar levels and is also helpful in preventing certain types of headaches. 

5- Almonds Are A Good Source of Protein

Almonds are a good source of protein. One ounce of almonds (28 grams) contains 6 grams of protein, which is about 20% of the average person’s daily requirements.

The protein found in almonds is an essential building block for our cell growth and tissue repair.

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6- Almonds May Improve Diabetes Symptoms

Almond consumption can help type 2 diabetic patients better control their blood sugar levels. Almond consumption is associated with improved glycemic control or a lowering of blood glucose levels. 

In addition to helping with diabetes, almonds are also a good source of vitamin E and healthy fats which can help you feel fuller for longer and maintain a healthy weight. They’re rich in fiber too.

7- Calcium In Almonds Protects Against Osteoporosis

Almond milk contains calcium, which protects against osteoporosis. Osteoporosis is a disease in which bones become weak and fragile, and easily breakable. This condition is attributable to calcium deficiency. Almond milk is a healthy substitute for those who are lactose intolerant or want to avoid dairy products for some reason.

8- Fiber Improves Digestion And Reduces Constipation

Almonds are also rich in fiber, which improves digestion and reduces constipation. Eating almonds can also lower cholesterol and help regulate blood sugar levels. The soluble fiber in almonds helps you feel fuller longer, so it’s a perfect ingredient for those who struggle with snacking or eating between meals.

9- Almonds Help Fight Inflammation

Almonds also protect us from inflammation due to their anti-inflammatory properties. Studies have found that people who ate one ounce of almonds a day for eight weeks had significant reductions in inflammation. 


  • Almonds are no doubt, a great source of proteins, fiber, and vitamins. Almond milk is a healthy substitute for cow’s milk for people with allergies or lactose intolerance.
  • If you need to lower your cholesterol levels, almonds are the perfect choice because they are high in mono-unsaturated fats that help lower bad cholesterol levels while maintaining good cholesterol levels. 
  • Anti-inflammatory properties in almonds can also be helpful for those suffering from inflammatory diseases.
  • Almonds help us reduce risk factors associated with type 2 diabetes and heart disease by promoting weight loss and reducing insulin resistance, two major causes of type 2 diabetes. 
  • Almonds contain potassium, which helps regulate blood pressure. Eating just one ounce of almonds daily can make an impact on blood pressure control when combined with a low-sodium diet. 
  • Regular consumption of almonds is good for our health. So don’t forget to include some almonds in your regular diet. 

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