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9 Evidence-Based Health Benefits of Almonds

Medically reviewed by Imashi Fernando, MS, RDN — By Joe Leech, MS — Updated on March 3, 2023

Almonds are high in antioxidants, vitamin E, protein, and fiber. This nutrient-rich nut is an excellent addition to any diet since it is a versatile ingredient linked to several health benefits

Almonds are among the world’s most popular tree nuts.

They are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals.

Here are 9 health benefits of almonds.

1. Almonds deliver a massive amount of nutrients

Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree.

They are native to the Middle East, but the United States is now the world’s largest producer.

The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.

They are also used to produce products like almond milk, oil, butter, flour, paste, or marzipan.

Almonds boast an impressive nutrient profile. A 1-ounce (oz), or 28-gram (g), serving of almonds contains (1Trusted Source, 2Trusted Source):

Fiber: 3.5 g

Protein: 6 g

Fat: 14 g (9 of which are monounsaturated)

Vitamin E: 48% of the daily value (DV)

Manganese: 27% of the DV

Magnesium: 18% of the DV a decent amount of copper, vitamin B2 (riboflavin), and phosphorus

This is all from a small handful of almonds, which has 164 calories and 6 grams of carbohydrates, which includes 3.5 grams of fiber.

It is important to note that your body does not absorb about 6% of the fats in almonds because this fat is inaccessible to digestive enzymes (3Trusted Source).

Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed by the body.

While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc, and calcium your body absorbs from almonds.

SUMMARY

Almonds are very popular tree nuts. They are high in healthy monounsaturated fats, fiber, protein, and various important nutrients.

2. Almonds are loaded with antioxidants

Almonds are a fantastic source of antioxidants.

Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging, and diseases like cancer (4Trusted Source, 5Trusted Source).

The powerful antioxidants in almonds are largely concentrated in the brown layer of their skin (6Trusted Source, 7Trusted Source).

For this reason, blanched almonds — those with skin removed — have less antioxidant capacity. This means they may not offer the same anti-inflammatory capabilities.

A 2022 analysis of 16 clinical trials including over 800 participants found that eating up to 60 g (about 2.25 oz) of almonds per day reduced two different markers of inflammation in the body (8Trusted Source).

These findings support those of another study, which found that eating 2 oz (56 g) of almonds daily for 12 weeks reduced markers of inflammation among a group of over 200 participants between ages 16 and 25 (9Trusted Source).

SUMMARY

Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease.

3. Almonds are high in vitamin E

Vitamin E is a family of fat-soluble antioxidants.

These antioxidants are found within the structure of cell membranes in your body, protecting your cells from oxidative damage.

Almonds are among the world’s best sources of vitamin E. Just 1 oz provides 48% of the DV (1Trusted Source, 2Trusted Source).

Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer, and Alzheimer’s disease. However, more research is needed to fully confirm these benefits (10Trusted Source, 11, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source).

SUMMARY

Almonds are among the world’s best sources of vitamin E. Getting plenty of vitamin E from foods is linked to numerous health benefits.

4. Almonds can assist with blood sugar control

Nuts are low in carbs but high in healthy fats, protein, and fiber.

This makes them a perfect choice for people with diabetes.

Another boon of almonds is their remarkably high amount of magnesium.

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar management (16Trusted Source).

The daily value for magnesium is 420 milligrams (mg). And 2 oz of almonds provides almost half that amount: 153 mg of this important mineral (1Trusted Source, 2Trusted Source).

Interestingly, it is estimated that at least a quarter of people with type 2 diabetes have a deficiency in magnesium. Adequate magnesium intake has been associated with a reduced risk of type 2 diabetes and improved blood sugar management in people with diabetes (17Trusted Source, 18Trusted Source, 19Trusted Source).

Magnesium may also be linked to reductions in insulin resistance among people with and without diabetes (20Trusted Source).

This indicates that foods high in magnesium, such as almonds, may help prevent metabolic syndrome and type 2 diabetes, both of which are major health concerns.

SUMMARY

Almonds are extremely high in magnesium, a mineral that many people don’t get enough of. High magnesium intake may offer major improvements for metabolic syndrome and type 2 diabetes.

5. Magnesium also benefits blood pressure levels

The magnesium in almonds may also help lower blood pressure levels.

High blood pressure is one of the leading drivers of heart attacks, strokes, and kidney failure.

A deficiency in magnesium is strongly linked to high blood pressure (21Trusted Source).

Several meta-analyses have suggested that magnesium supplementation can significantly lower blood pressure among people with and without high blood pressure, as well as people with preexisting chronic disease (22Trusted Source, 23Trusted Source).

Adding one to two servings of almonds to your diet can help you meet the recommended daily magnesium intake, which may have positive effects on your health.

SUMMARY

Low magnesium levels are strongly linked to high blood pressure, indicating that almonds can help manage blood pressure.

6. Almonds can lower cholesterol levels

High levels of low-density lipoproteins (LDLs) in your blood — also known as “bad” cholesterol — are a well-known risk factor for heart disease (24Trusted Source).

Your diet can have major effects on LDL levels. Some studies have suggested almonds may be effective in lowering LDL.

A 6-week study including 107 participants at high risk of cardiovascular disease found that a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 9.7 milligrams

Another study found that eating 1.5 oz (42 g) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining high-density lipoproteins (HDLs), or “good” cholesterol. Participants also lost

SUMMARY

Eating one or two handfuls of almonds per day can lead to mild reductions in LDL (bad) cholesterol, potentially reducing the risk

7. Almonds prevent harmful oxidation of LDL cholesterol

Almonds do more than just lower LDL levels in your blood.

They also protect LDL from oxidation, which is a crucial step in the development of atherosclerosis. Atherosclerosis is the narrowing of arteries caused by fatty plaque buildup on the artery wall lining, which increases the risk of heart

Almond skin is rich in polyphenol antioxidants, which prevent the oxidation of cholesterol in test-tube and animal studies

The effect may be even stronger when combined with other antioxidants

This may lead to a reduced risk of heart disease over time.

SUMMARY

LDL (bad) cholesterol can become oxidized, which is a crucial step in the development of atherosclerosis. Snacking on almonds may significantly reduce oxidized LDL.

8. Eating almonds reduces hunger

Almonds are high in protein and fiber.

Both protein and fiber are known to increase feelings of fullness. This can help prevent you from overeating

SUMMARY

Nuts are high in protein and fiber. Studies show that eating almonds and other nuts can increase fullness and help prevent overeating.

9. Almonds may be effective for weight loss

Nuts contain several nutrients that your body struggles to break down and digest.

Your body does not absorb about 6% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism slightly

Due to their satiating properties, nuts are a great addition to an effective weight loss diet.

Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E.

The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.

Overall, almonds are as close to perfect as a food can get, with some considerations.