21 Healthy Benefits Of Almonds: Facts And FAQs

Introduction

Almonds are said to be one of the world’s most loved tree nuts, which are highly nutritious and filled with fats, vitamins, minerals, and antioxidants. Most people are aware that almonds are good for your health, but the question lies, what are their health benefits? 

Whether you’re enjoying ice cream topped with almonds or sipping on a glass of almond milk, this nut not only delights your taste buds but also supports a healthy diet. How can something this small offer so many nutritional benefits? Let’s see how. 

Facts About Almonds

Almonds are considered healthy, but how exactly do they support you in the long run? Here are some essential facts about almonds and how they can benefit you¹. 

• Almonds are rich in proteins, fibre and nutrients. 
• Almond trees are some of the oldest domesticated trees that date back to 3000 to 2000 BC in Jordan. 
• Almonds contain high amounts of monounsaturated fatty acids (MUFA) that are linked to lowered levels of low-density (LDL) cholesterol. 
• Almonds may be able to regulate blood sugar. 
• Consuming almonds in excess can cause symptoms like nausea, diarrhoea, shortness of breath and problems in swallowing. 

• Almond is not a nut; instead, it is the seed of a fruit. 
• Almonds can be stored in the refrigerator for up to 2 years because of their high content of vitamin E. 
• Most people in India consider almonds to be a major brain food for children. 

Health Benefits of Almonds

Almonds are known to offer several health benefits, so what happens when you add them to your daily diet? Here are some advantages and uses of almonds. 

1. Almonds May Help in Reducing Cholesterol

According to a recent study², almonds had high amounts of vitamin E and also reduced the risk of high LDL cholesterol. By boosting the levels of vitamin E in your bloodstream, antioxidants are generated that prevent the clogging of your cells. Thus consuming a handful of almonds daily can generate more vitamin E into your bloodstream, which can effectively reduce your risk of high cholesterol levels. 

2. Almonds May Support Heart Health

Eating almonds and other nuts is considered to be good for your heart. As per a recent study³, researchers found that almonds may reduce the risk of heart disease by regulating blood pressure and reducing inflammation. In fact, the Mediterranean diet, which includes a lot of nuts has been recommended for the prevention of cardiovascular disease as per American College of Cardiology/American Heart Association (ACC/AHA) guidelines. 

3. Almonds May Support Healthy Blood Sugar Levels

Almonds may help regulate blood sugar levels, especially in people with type 2 diabetes, as they have a low glycaemic index. They also contain magnesium, which supports insulin function and may improve insulin sensitivity. The consumption of a handful of almonds regularly may help lower fasting blood glucose and HbA1c levels³. 

4. Almonds May Help Reduce Blood Pressure Levels

Low magnesium levels may be associated with high blood pressure, which may eventually lead to heart attacks, strokes or kidney failure. Almonds contain magnesium, which may help regulate blood pressure. If your body lacks magnesium, you must add almonds to your diet³. 

5. Almonds Have High Vitamin E

Almonds are said to contain high levels of vitamin E, an antioxidant that protects your cells from damage. Higher vitamin E intake may help reduce the risk of conditions like Alzheimer’s disease, cancer, or heart disease. However, it is essential to consume vitamin E in moderation as the excessive intake of vitamin E may carry health risks^1,2. 

6. Almonds Reduce Weight

Almonds are high in protein and fibre, which help you feel full for a longer duration. This may help weight management by regulating your caloric intake^2,3. 

7. Almonds Are Rich in Nutrients

Almonds are nutrient-rich edible seeds and contain a healthy amount of carbohydrates, protein, fibre, fat, vitamin E, manganese, and magnesium³.

• Almonds are also a reliable source of copper, vitamin B12, and phosphorus. 

8. Almonds Are Good for Your Eyes

Almonds are a high source of vitamin E, which protects your eyes and may help reduce age-related changes to the lens of your eye. However, it is important to consume them in moderation as they can contribute to weight gain if consumed in excessive amounts⁴. 

9. Almonds Are a Rich Source of Antioxidants

Almonds are a rich source of antioxidants that may help protect against oxidative stress, a factor associated with inflammation, cancer, ageing, and other health concerns. As per a study³, consuming about 84 grams of almonds per day can increase antioxidants in your body and may protect your body against inflammation, ageing, and other effects of oxidative stress². 

10. Almonds Nourish the Skin

Almonds are often included in most skincare products as they have several benefits for your skin. They contain a flavonoid (that is also found in green tea and broccoli), which nourishes the skin and offers anti-ageing properties⁵. 

Almonds may be used to make bones stronger. I strongly recommend the consumption of almonds regularly in your diet. Almonds are known for being rich in calcium and phosphorus, which may help build stronger bones⁹.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

11. Almonds May Help in Avoiding Cancer

Almonds are high in fibre, proteins, vitamins, minerals, phytochemicals, and unsaturated fats. All these may have anti-cancer properties. Fibre supports digestion by helping the food move through the digestive system more easily, which may be a factor in reducing the risk of colon cancer. They also contain vitamin E and flavonoids that may help against breast cancer⁶. 

12. Almonds Improve Your Brain Power

Almonds contain nutrients like L-carnitine and riboflavin⁷, which play a role in supporting the growth of brain cells and many cognitive processes. They also contain phenylalanine, which helps cognitive function. Consuming just five almonds every morning can help you boost your brain function. 

13. Almonds Are Good for Individuals With Anaemia

Anaemia is usually caused when red blood cells do not carry enough oxygen to the body’s tissues. Almonds contain nutrients like copper, iron and certain vitamins that support the production of haemoglobin and, as a result, may be helpful in reducing the risk of anaemia. 

14. Almonds Are Good for Your Nerves

Almonds contain magnesium, a mineral that supports the nervous system and helps maintain a healthy metabolic rate. Magnesium is involved in keeping the bones healthy. The benefits of almonds surpass those of peanut butter. 

15. Almonds May Help Manage Acne and Blackheads

Almonds are considered to be helpful in managing and avoiding acne, blackheads and whiteheads by regulating the oil balance of the skin due to the fatty acids in them. Applying almond oil to your skin also helps in reducing skin rashes. 

16. Almonds May Reduce Stretch Marks

Almond oil nourishes and moisturises the skin and may be useful in the management of stretch marks. You can warm up the oil, apply it to the stretch marks twice a day, and leave it on for an hour each time. Many people notice a visible difference in the appearance of your stretch marks over time with this oil. 

17. Almonds Can Help Reduce Greying of Hair

Almond oil is commonly used as a hair care product to nourish the scalp and hair. It may reduce common hair concerns, such as hair fall and premature greying. Almond oil also supports the management of dandruff as it nourishes the scalp. Over time, it can give your hair a silkier and shinier appearance. 

18. Almonds Help in Hair Growth

Almonds are a source of magnesium, a mineral that is important for many functions in the body, including hair growth. Magnesium deficiency can lead to hair loss. Including almonds in your diet can reduce hair thinning caused by low magnesium levels and boost hair growth⁸. 

19. Almonds are Natural Healers

Bitter almond oil is useful in the management of joint pain, haemorrhoids, hair loss, and acne. The compound amygdalin in bitter almonds, has an anti-cancer effect. However, it is also toxic and should not be consumed in large amounts as it may cause poisoning due to its cyanide content⁸. 

20. Almonds Increase Mental Alertness

Almonds and milk both contain potassium. When combined, almonds and milk offer a potassium boost, which may support improved memory and cognitive performance⁷. 

21. Almonds May Help in Avoiding Birth Defects

Almonds contain folic acid, which is essential for the growth and development of the unborn baby. Folic acid also plays a role in supporting foetal nervous system and brain development, and may help reduce the risk of neural tube defects. Thus, consuming almonds in moderation can help support healthy foetal development¹⁰. 

Although almonds have a lot of calories, they may lower your risk of weight gain and obesity, provided you pay attention to portion control in your daily food intake. As a result of the good quality of protein and fibre in the nuts, you feel fuller more quickly, allowing you to consume fewer calories while still satiating your appetite. I recommend including almonds in your daily routine¹¹. 

Dr. Rajeev Singh, BAMS

Risks of Consuming Almonds

Although almonds are good for your health, they should not be consumed excessively. Here are some of the risks associated with over-consumption of almonds. 

• Nausea 
• Vomiting 
• Difficulty in swallowing 
• Diarrhoea 
• Shortness in breath 
• Severe itching 

Note: Do not consume almonds if you are allergic to them. 

Managing Almond Allergies

If you are allergic to almonds or other nuts, it is essential to educate yourself on how to manage your allergy. Here are a few basic precautions to keep in mind: 

Types of almond allergy 

• Almond allergies can be of two types. The most common type of allergy is a primary allergy, where the body reacts adversely to the food. This type of allergy is usually more severe, potentially causing an anaphylactic shock, which can be fatal. 
• The second, less common type of allergy, called secondary allergy, is caused by cross-reactivity. This type of allergy occurs when a person with a primary allergy to one substance reacts to a similar substance. For example, a person with an allergy to birch pollen may react to almonds as they contain similar proteins. Secondary allergy is usually less severe, with symptoms limited to itching, swelling of the mouth, and hive outbreaks. 
• Allergic reactions can occur even if you don’t consume almonds directly. Almond oil is commonly included in various recipes, sweets, and baked goods. Almond oil is also present in various toiletries such as soaps, shampoos and conditioners. You should check the ingredient list when using products that may contain almond extract, essence, or flavourings as a person with an almond allergy can also have an allergic reaction to these products. 

It is important to reach out to a medical professional as early as possible when faced with an allergic reaction. 

Conclusion

Almonds are a nutritious addition to a balanced diet, offering numerous health benefits when consumed in moderation. They support overall well-being but should be enjoyed with awareness of possible allergies and individual dietary needs. 

Frequently Asked Questions (FAQs)

References

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6. Bolling BW, Aune D, Noh H, Petersen KS, Freisling H. Dried Fruits, Nuts, and Cancer Risk and Survival: A Review of the Evidence and Future Research Directions. Nutrients. 2023 Mar 16;15(6):1443. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10051070/ 
7. Mustra Rakic J, Tanprasertsuk J, Scott TM, Rasmussen HM, Mohn ES, Chen CO, Johnson EJ. Effects of daily almond consumption for six months on cognitive measures in healthy middle-aged to older adults: a randomized control trial. Nutr Neurosci. 2022 Jul;25(7):1466-1476. Available from: https://www.tandfonline.com/doi/full/10.1080/1028415X.2020.1868805?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org 
8. Özcan MM. A review on some properties of almond: ımpact of processing, fatty acids, polyphenols, nutrients, bioactive properties, and health aspects. J Food Sci Technol. 2023 May;60(5):1493-1504. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10076465/ 
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Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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