5 health benefits of almonds

By Linh Le February 16, 2025 | 03:07 pm PT

Almonds are packed with healthy fats, protein, fiber, and vital vitamins and minerals, offering numerous health benefits, such as enhancing heart health and aiding in weight management.

As noted by Healthline, a single ounce (28 grams) of almonds contains 3.5 grams of fiber, 6 grams of protein, 6 grams of carbohydrates, and 14 grams of fat, including 9 grams of heart-healthy monounsaturated fats.

The amount also provides 48% of the daily requirement for vitamin E, along with significant levels of manganese and magnesium, all for just 164 calories.

Given this nutritional profile, almonds offer the following health benefits:

1. Reduce inflammation

The antioxidant content in almonds helps shield against oxidative stress, potentially diminishing inflammation. A 2022 study demonstrates that almond consumption can significantly lower inflammation markers in the body.

These antioxidants are particularly concentrated in the brown skin of the nuts and may also reduce the risk of various chronic diseases, such as cancer.

Almond nuts. Illustration photo by Unsplash

2. Protect cells

The vitamin E in almonds protects cells from oxidative damage, potentially reducing the risk of heart disease, cancer, and Alzheimer’s disease.

3. Regulate blood sugar

Almonds are low in carbohydrates but high in healthy fats, protein, and especially magnesium, a mineral crucial for more than 300 bodily functions, including blood sugar control.

4. Support heart health

Magnesium in almonds also aids in reducing blood pressure. High blood pressure over time can result in heart disease, making magnesium-rich foods like almonds valuable for heart health.

Additionally, WebMD reports that consuming almonds helps reduce levels of the harmful type of cholesterol, known as low-density lipoprotein (LDL), and increase levels of the beneficial type, high-density lipoprotein (HDL).

5. Manage weight

Almonds’ high levels of protein and fiber increase satiety, helping to reduce overall calorie intake.

Furthermore, the body does not absorb approximately 6% of the calories in nuts. A study involving 100 overweight women published in the U.S. National Library of Medicine showed that those who ate almonds lost more weight compared to those on a nut-free diet.