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9 Evidence-Based Health Benefits of Almonds

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9 Evidence-Based Health Benefits of Almonds

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Almonds are an incredibly popular tree nut.

Despite being high in fat, they are highly nutritious and extremely healthy.

Here are 9 evidence-based health benefits of almonds.

The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree.

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

The almonds we buy at the store have usually had the shell removed, revealing the edible nut inside.

They are sold either raw (often referred to as "natural") or roasted.

Almonds boast an incredibly impressive nutrient profile.

A 1 ounce (28 grams, or small handful) serving of almonds contains ( 1):

Fiber: 3.5 grams.

Protein: 6 grams.

Fat: 14 grams (9 of which are monounsaturated).

Vitamin E: 37% of the RDA.

Manganese: 32% of the RDA.

Magnesium: 20% of the RDA.

They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.

This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.

It is also important to note that 10-15% of an almond's calories are not absorbed by the body, because the fat is too difficult to access and break down ( 2, 3).

Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed. This means that the amount of iron, zinc and calcium you get from the almonds will be reduced somewhat.

Bottom Line: The almond is a very popular tree nut. Almonds are high in healthy monounsaturated fats, fiber, protein and various important nutrients.

Almonds are a fantastic source of antioxidants.

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

The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin ( 6, 7, 8).

For this reason, blanched almonds (skin removed) are not the best choice from a health perspective.

A clinical trial of 60 male smokers found that 84 grams (about 3 ounces) of almonds per day reduced oxidative stress biomarkers by 23-34%, over a 4 week period ( 9).

These findings support those of another study, which found that eating almonds with main meals reduced some markers of oxidative damage ( 10).

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

Vitamin E is the name for a group of fat soluble antioxidants.

These antioxidants tend to build up in cell membranes in the body, protecting the cells from oxidative damage.

Almonds are among the world's best sources of vitamin E, with just one ounce providing 37% of the recommended daily intake ( 1).

Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer's disease ( 11, 12, 13, 14, 15, 16).

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

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

This makes them a perfect choice for diabetics.

However, another thing that sets almonds apart, is their remarkably high amount of magnesium.

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control ( 17).

The current recommended intake for magnesium is 310-420 mg. Two ounces of almonds provide almost half of that, with 150 mg of this important mineral ( 1).

It turns out that 25-38% of type 2 diabetics are deficient in magnesium, and correcting the deficiency significantly lowers blood sugar levels and improves the function of insulin ( 18, 19, 20).

Interestingly, people without diabetes also see major reductions in insulin resistance when supplementing with magnesium ( 21, 22).

This indicates that high magnesium foods (like almonds) may be beneficial for prevention of metabolic syndrome and type 2 diabetes, both of which are massive health problems today.

Bottom Line: Almonds are extremely high in magnesium, a mineral that most people don't get enough of. High magnesium intake may have major benefits for metabolic syndrome and type 2 diabetes.

The magnesium in almonds may also help to 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 blood pressure problems, regardless of whether you are overweight or not ( 23, 24, 25).

Studies have shown that correcting a magnesium deficiency can lead to major reductions in blood pressure ( 26, 27).

Given that the majority of US adults do not meet the dietary recommendations for magnesium, the addition of almonds to the diet could have a huge impact.

Bottom Line:Low magnesium levels are strongly linked to high blood pressure, indicating that almonds can be beneficial for blood pressure control.

Having high levels of LDL lipoproteins (the "bad" cholesterol) in the blood is a well-known risk factor for heart disease.

What you eat can have major effects on LDL levels, and some studies have shown almonds to be effective.

A 16-week study in 65 pre-diabetic subjects found that a diet with 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL ( 28).

Another study found that 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg/dL, while maintaining the "good" HDL cholesterol. The almond group also lost belly fat ( 29).

Bottom Line: Eating 1-2 handfuls of almonds per day can lead to mild reductions in LDL cholesterol levels.

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

They also protect the LDL from oxidation, which is a crucial step in the heart disease process.

The skin of almonds is rich in polyphenol antioxidants, which have been shown to prevent oxidation of cholesterol in test tubes and animal studies ( 30, 31).

The effect may be even stronger when combined with other antioxidants, like vitamin E.

In one human study, snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14% ( 32).

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

Bottom Line: LDL cholesterol can become oxidized, which is a crucial step in the heart disease process. Snacking on almonds has been shown to significantly reduce oxidized LDL.

Almonds are low in carbs, and high in both protein and fiber.

Both protein and fiber are known to increase satiety. They help people feel more full, so they end up eating fewer calories ( 33, 34).

In a 4-week study with 137 participants, a daily 1.5 ounce (43 grams) serving of almonds significantly reduced hunger and desire to eat ( 35).

Numerous other studies support the hunger-fighting effects of nuts ( 36, 37).

Bottom Line: Nuts are low in carbs, but high in protein and fiber. Studies show that eating almonds (and other nuts) can increase satiety and help you eat fewer calories.

Nuts contain several nutrients that are hard for the body to break down and digest.

About 10-15% of the calories in nuts aren't absorbed, and there is some evidence that eating nuts can boost metabolism slightly ( 38).

Combined with the hunger-fighting properties, it makes sense that nuts are a great addition to an effective weight loss diet.

Interestingly, there are some quality human studies that support this.

In one of them, a low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates ( 39).

Another study in 100 overweight women found that those consuming almonds lost more weight than those in the nut-free group. They also had improvements in waist circumference and other health markers ( 40).

So, despite being high in fat, almonds are most definitely a weight loss friendly food.

However, they may cause problems for people who are prone to binge eating, as they can be quite "more-ish."

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.

All things considered, almonds are as close to perfect as a food can get.

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9 Evidence-Based Health Benefits of Almonds

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Almonds are an incredibly popular tree nut. Despite being high in fat, they are highly nutritious and extremely healthy. Here are 9 evidence-based health benefits of almonds. The almond is the edible seed that grows on the tree Prunus dulcis, more commonly called the almond tree.

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Next Level Nutrition- Where Nutrition and Science Meet

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Next Level Nutrition- Where Nutrition and Science Meet

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Well here we are, slowly and finally debunking the 'fats are evil' nonsense that created a long surge of non-fat processed food mania, both unhealthful for consumers and profitable for the processed food industry. Now as this nonsensical no-fat era is gasping on life support, proof that tree nuts are quite healthy and promote longevity as well as disease resistance has come forth without much fanfare. After all, it's not a patentable drug here; it's food!

Of course, we're not talking nuts roasted in unhealthful processed oils and salts. Time to try wholesome raw nuts, even better if possible, nuts in their shells.

Nuts Will Help You Live Longer, Research Says

There has been a humongous epidemiological study recently published in the 2013 New England Journal of Medicine. The study, called "Association of Nut Consumption with Total and Cause-Specific Mortality", proves eating nuts reduces overall mortality by 20 percent, and regular nut consumers tend to be more slender.

"In two large, independent cohorts of nurses and other health professionals, the frequency of nut consumption was inversely associated with total and cause-specific mortality, independently of other predictors of death," the study concludes.

This study was conducted by a network headed by the Dan-Farber Cancer Institute with the Brigham and Women's Hospital, and the Harvard School of Public Health, all located in the Boston area. The study followed up on over 120,000 health professionals, excluding those with heart disease and cancer histories, and their eating habits and medical records for 30 years. This is considered one of the largest dietary prospective studies to date.
Read: The Health Benefits of Pistachios
This study's published paper states as background:

"Increased nut consumption has been associated with a reduced risk of major chronic diseases, including cardiovascular disease and type 2 diabetes mellitus. However, the association between nut consumption and mortality remains unclear."

Tree nuts include walnuts, hazelnuts, almonds, Brazil nuts, cashews, macadamias, pecans, cashews, pistachios, and pine nuts. Peanuts are technically legumes, but they too are associated with reduced mortality and chronic disease.

In addition to overall longevity, the researchers isolated how nuts affected various disease mortality rates. Heart disease is the number one disease-killer in America with cancer a close runner-up. Regular nut consumers who often ate a handful or more of nuts were found to have a 29 percent lower mortality rate from heart disease.

Less nuts consumed by study participants showed increased heart fatalities. So where are the 'fat consumption leads to heart disease' advocates on this?

Finding Quality Nuts

When it comes to edibles, finding unprocessed, non-irradiated tree nuts is not as easy as the old days when many living area coffee tables contained a bowl of assorted nuts in their shells with a nut cracker or two inside.

Today, most commercially-shelled nuts are "pasteurized" by irradiation, and even organic shelled cashew nuts are pasteurized with a steaming process. Few are sold as raw. The further from any food's natural state, the less quality nutrients it harnesses - at least that's one school of thought. What gets damaged primarily and easily from these processes are the enzymes contained within that help fully assimilate the minerals, vitamins, and other phytonutrients.

So where to go for delicious and nutritious nuts that are not "pasteurized"? Well, it may be as simple as searching in a natural health food store. The real issue was knowing what to look for; now that you know, you can find the right nuts.

And if you pine for those times of yesteryear where you were tempted to carry a nutcracker with you to crack open shells of assorted nuts, here's a Google page that has many sources for assorted nuts in their shells.

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Harvard Study: Eating Nuts Reduces All-Cause Death Risk by 20%

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Well here we are, slowly and finally debunking the 'fats are evil' nonsense that created a long surge of non-fat processed food mania, both unhealthful for consumers and profitable for the processed food industry. Now as this nonsensical no-fat era is gasping on life support, proof that tree nuts are quite healthy and promote longevity as well as disease resistance has come forth without much fanfare.

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Peanuts are for Athletes (and Wanna-be-Athletes)

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Peanuts are for Athletes (and Wanna-be-Athletes)

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Learn about the connection between heart health and nutrition, and how peanuts can support your hear...

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Post the nuts you eat, when you eat them, and explain how consuming nuts can help improve the health and performance of a students and athletes. 

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Post the nuts you eat, when you eat them, and explain how consuming nuts can help improve the health and performance of a students and athletes. 

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Do you know how beneficial almonds are for your health? 9 Health Benefits of Almonds: 1. They reduce heart attack risk. Those who consume nuts five times a week have about a 50 percent reduction in risk of heart attack according to the Loma Linda School of Public Health. 2.

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The Health Benefits of Almonds, Walnuts, Cashews, Peanuts, and More.

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The fatty, salty, creamy, savory taste and texture of nuts make them a popular snack, accompaniment with beer and ingredient in a host of dishes. But given their high calorie and fat contents, many people still shy away from eating nuts regularly.

Now, a new report published in the American Journal of Clinical Nutrition found that adults who incorporate nuts into their diets don't have to limit their consumption. A review of 31 studies about eating nuts found that people who added nuts to their diets and who replaced other foods with nuts lost more weight (an average 1.4 pounds more) and reduced their waist sizes by more than half an inch.

"Although the magnitude of these effects was modest, the results allay the fear that nut consumption may promote obesity," wrote the researchers, according to Reuters Health. "Our findings support the inclusion of nuts in healthy diets for cardiovascular prevention."

But weight loss isn't the only benefit found in almonds, walnuts, cashews and the like. Here are a few other health reasons to chow down on the snack:

Stress Reduction
Of course nuts can't make your deadline or huge credit card bill go away, but the nutrients in several types of nuts can help protect your body against the damaging physical effects of being stressed out. One study looked at nuts rich in alpha-linolenic acid, like walnuts, and found that they had a heart-protective benefit during times of acute stress -- which are known to cause cardiovascular strain.

And almonds, thanks to high vitamin E, vitamin B and magnesium content can bolster your immune system when you're stressed, reported Women's Health.

Heart Health
Nuts, like almonds, hazel nuts, peanuts, Brazil nuts, walnuts and cashews can all play a role in reducing the risk of heart disease, according to a Harvard review. That's because nuts may help reduce LDL cholesterol (more on that later), and incorporate a dose of heart-healthy monounsaturated and polyunsaturated fat and fiber, which has a heart-protective effect. Nuts are also rich in arginine, an amino acid that converts to nitric oxide in the body and helps blood vessels to relax.

Lung Cancer
A diet rich in pistachios may provide some protection from lung cancer, according to preliminary research presented at the American Association for Cancer Research Frontiers in Cancer Prevention Research Conference. The researchers theorize that the nut's richness in gamma-tocopherol, a type of vitamin E, may be the key to cancer protection, although further research is required.

Weight Maintenance
The 2013 review of nut health benefits found a modest improvement in overall weight, but several studies have found that nuts can play a role in weight maintenance. That's because nuts are satisfying -- a "high satiety" food -- that is metabolized slowly by the body, thanks to high fiber counts. In other words? Snackers are more satisfied after eating nuts than after eating foods of comparable caloric value, but less nutrient density.

Cholesterol
A walnut a day may keep bad cholesterol away, according to a 2010 study in the Archives of Internal Medicine that found a 7.4 percent reduction in "bad" LDL cholesterol and an 8.3 percent reduction in the ratio of LDL to HDL, reported WebMD. What's more, triglyceride concentrations declined by more than 10 percent.

Prostate Cancer
Brazil nuts, which are high in the mineral selenium, may provide some protection against advanced prostate cancer, according to preliminary research presented at the American Association of Cancer Research. The research was conducted on a Dutch cohort study and found that men with high levels of selenium, tested from toe nails, were 60 percent less likely develop advanced prostate cancer within 17 years.

Brain Health
Thanks to the healthy dose of vitamin E that nuts can deliver, they are considered a brain food -- helping to prevent cognitive decline that happens with age. Peanuts (even though they are legumes, we commonly group them with nuts), in particular, may be a good choice because they are high in the B-vitamin folate, which improves neural health, reducing risk of cognitive decline.

Beyond protecting against age-associated problems, a British Journal of Nutrition study found that walnuts may improve working memory (not just reference memories), problem-solving and motor function -- at least in rats!

Men's Reproductive Health
For men looking to start a family, walnuts may have an effect on sperm quality, reported HuffPost Healthy Living's Amanda L. Chan. Eating about two handfuls of nuts, one UCLA study found, could improve the quality of sperm, in terms of its "vitality, motility, and morphology," the researchers reported.

What's more, pistachios may play a role in reducing erectile dysfunction, according to a study in the International Journal of Impotence Research.

And tell us in the comments: What's your favorite way to eat nuts?

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Go Nuts! The Many Health Benefits Of This Snack

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The fatty, salty, creamy, savory taste and texture of nuts make them a popular snack, accompaniment with beer and ingredient in a host of dishes. But given their high calorie and fat contents, many people still shy away from eating nuts regularly.

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Non-profit foundation providing reliable, scientifically accurate, personalized information for convenient and enjoyable healthy eating.

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Sandi Busch

Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics - nutrition, food, families and parenting - for hospitals and trade magazines.

You may see the health claim approved by the U.S. Food and Drug Administration, which states that eating 1.5 ounces of nuts per day as part of a healthy diet may reduce your risk of heart disease. Almonds and cashews both contain heart-healthy unsaturated fats, but almonds have a better fat profile. Cashews provide more vitamin K and zinc, but almonds make a better choice for fiber, vitamin E and calcium.

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One of the important points to remember about eating nuts is to watch portions, or you'll quickly consume enough calories to ruin your daily goals. One serving of nuts is 1 ounce, or about 1/4 to 1/3 cup. More specifically, a 1-ounce serving of almonds equals about 22 whole kernels and has 170 calories, while the same portion of cashews consists of about 18 nuts and contains 163 calories. They have about the same amount of protein, but almonds have three times more fiber, with 1 ounce supplying 12 percent of women's and 8 percent of men's recommended daily intake.

Cashews and walnuts are high in unsaturated fats, which can lower bad cholesterol and boost the amount of good cholesterol in your bloodstream, according to the Harvard School of Public Health. One ounce of cashews contains 13 grams, and almonds have 15 grams of total fat. In spite of having more fat, almonds are the healthier choice because they have a higher percentage of unsaturated fats. Cashews have more saturated fat, containing 3 grams in 1 ounce, or almost three times more than almonds. For this reason, the University of Massachusetts Medical School recommends eating almonds frequently and cashews only occasionally.

Almonds have the advantage, if you need more calcium in your diet. One ounce of almonds provides 76 milligrams of calcium, or six times more than cashews, and supplies 8 percent of your recommended dietary allowance. Cashews have double the amount of zinc, with 1.6 milligrams in a 1-ounce serving. Since women and men need different amounts of zinc to maintain their health, a serving of cashews gives women 20 percent of their RDA, while men get 15 percent. Cashews and almonds are both good sources of iron and magnesium.

Almonds are one of the best sources of the essential antioxidant vitamin E, according to the Harvard School of Public Health. If you eat a 1-ounce serving of almonds, you'll get 45 percent of your recommended dietary allowance of vitamin E. By comparison, the same portion of cashews only has 2 percent of the RDA. Cashews beat almonds when it comes to vitamin K content. Almonds don't contain any vitamin K, while 1 ounce of cashews has 10 micrograms. Women should get 90 micrograms, while men need 120 micrograms of vitamin K daily. Cashews and almonds both provide small amounts of niacin, vitamin B-6 and folate.

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You may see the health claim approved by the U.S. Food and Drug Administration, which states that eating 1.5 ounces of nuts per day as part of a healthy diet may reduce your risk of heart disease. Almonds and cashews both contain heart-healthy unsaturated fats, but almonds have a better fat profile.

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Non-profit foundation providing reliable, scientifically accurate, personalized information for convenient and enjoyable healthy eating.

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The Nutrition of Cashew Nuts The delicate flavor of cashew nuts makes it a popular snack and a culinary delight. But the value of cashews exceeds far beyond its great taste. Cashews are nutritiously dense with a variety of essential fats, proteins, vitamins and minerals which can bring you a nu...