15 Almonds (Badam) Benefits, Nutrition Facts, And Side Effects

Almonds come in various varieties and can be categorized based on their color, size, and shape. They are rich in vitamins, minerals, healthy fats, & antioxidants, and that is why even ancient civilizations knew the Almonds Benefits.

Badam Benefits

Most of us know that they are good for health, but (almond) badam benefits are not commonly known. But knowing its benefits, you should know about the health benefits of eating almonds, its nutrition facts, & value.

15 Almonds (Badam) Benefits

Almonds are amazing, extremely healthy food. They are easily available. You can eat almonds raw or mix them in salads, pasta, and shakes. Let us understand more about the advantages of almonds.

Almonds Benefits

1. A Powerhouse of Antioxidants

Almonds are a rich source of antioxidants, and most of the antioxidants are present in their brown skin. One of the essential health benefits of almonds is that they are laden with powerful antioxidants. These antioxidants can help protect the body from damaging oxidative stress and infection; they are perfect for boosting health. Almonds are a rich source of antioxidants, and most of the antioxidants are present in their brown skin.

Nutritional Facts:- 100 g of almond contain 8.0–20.9 mg of α-tocopherol (Antioxidant)

Note:- To get maximum health benefits we suggest you avoid eating blanched almonds.

Also Read: Almond Butter Benefits

2. Can Improve Blood Cholesterol

If you struggle with fluctuating blood sugar levels, might we suggest including almonds in your daily diet? Yes, they are incredibly healthy for blood sugar patients. They have a G . I index score of 0; isn’t it surprisingly low? Furthermore, their abundant magnesium, proteins & fiber content will keep your blood sugar levels stable in the long run.

Nutritional Facts:-

  • 28 g of almonds contains about 6 g of proteins.
  • The magnesium content in 28g of almonds is about 76.5 g.
  • In a 28 g serving of raw almonds, the dietary fiber content is about 3.5 g

3. Manages Blood Sugar Level

Almonds might be an excellent snack choice if you want to lose weight! Get the body you’ve always dreamed of by munching on handfuls of almonds! They are enriched with fiber and essential proteins. Fiber will keep you full for longer hours, while proteins will help build lean muscle. Ultimately resulting in a healthy weight loss.

Nutritional Facts:-

  • 100 g of almonds contains about 21.15 g of proteins.
  • 100 g of almonds has a dietary fiber content of 13.3 g.

4. Benefits of Almonds For Weight Loss

Almonds might be an excellent snack choice if you want to lose weight! Get the body you’ve always dreamed of by munching on handfuls of almonds! They are enriched with fiber and essential proteins. Fiber will keep you full for longer hours, while proteins will help build lean muscle. Ultimately resulting in a healthy weight loss.

Nutritional Facts:-

  • 100 g of almonds contains about 21.15 g of proteins.
  • 100 g of almonds has a dietary fiber content of 13.3 g.

5. Excellent Source of Vitamin E

The human body is incapable of producing vitamin E biologically. Fortunately, almonds are a bountiful source of vitamin E. Badam protein, and ample vitamin E content will boost your health for the best. Ample vitamin E can reduce the risk of Alzheimer’s and is also a potent antioxidant that will protect the body from harm.

Nutritional Facts:

  • In a 100 g serving of almonds, the vitamin E content is about 25.63 mg.
  • Fulfill your daily vitamin E requirements by consuming 6 – 8 almonds!

6. Almonds help to Improve Bone Strength

One of the best Badam benefits you can count on is stronger bones! Yes! This healthy nut is abundant in bone-strengthening nutrients like copper, calcium, zinc, vitamin K, proteins & magnesium. So, make sure to include these crunchy nuts into your daily diet for stronger, healthier bones! lth such as copper, calcium, magnesium, manganese, Vitamin K, zinc, and protein. Fortunately, all of these nutrients are present in almonds in a decent amount. Thus, experts consider almonds good to enhance bone health.

Nutritional Facts –

  • 100 g of almonds has a calcium content of 264 mg.
  • Almonds have 100 g of the calcium content of 264 mg.
  • 100 g of unsalted almonds has a copper content of about 0.955 mg

Also Read: Walnuts Benefits

7. Lower the Blood Pressure Level

If you struggle with hypertension problems, this healthy nut is to rescue you! This magnificent nut is rich in heart-healthy magnesium. The abundant magnesium in almonds can regulate your blood pressure to a normal level and may significantly reduce the risk of contracting dangerous heart diseases. Therefore, almonds are a must-have on a diet for hypertension.

Nutritional Facts:- 100 g serving of raw almonds contains 270mg of magnesium.

8. Boost the Feeling of Fullness

Almonds may be an ideal snack if you get constantly disturbed by hunger pangs throughout the day. Abundant healthy badam calories and fiber content will keep you full and zestful for more extended hours throughout the day. So, kiss tiredness & hunger pang goodbye by eating a handful of healthy almonds.

Nutritional Facts:-

  • 100 g of almonds has 579 calories.
  • 100 g of almonds contains 13 g of dietary fiber.

9. Benefits of Almonds for Eye Health

Many people often neglect the importance of eye health. However, almonds are an excellent source of vitamin E and other potent antioxidants. These compounds can help protect your eyes from abnormal changes or free radical injury. What’s even more incredible is that you can easily buy almonds online and take action for better eye health.

Nutritional Facts – A 100 g serving of almonds has a vitamin E content of 25.63 mg

Almond Benefits for Eye

10. Almond Benefits for Skin

There are several Badam If you are curious about almond benefits for skin, you’re in the right place! Almond can work wonders for your skin health. It is enriched with solid antioxidants and vitamin E; these compounds will make your skin glow like never before! In addition, antioxidants will keep your skin wrinkle-free, while vitamin E will provide deep, essential nourishment.

Nutrition Facts: A 100 g serving of raw almond contains 8.0–20.9 mg of antioxidants.

Almond Benefits for Skin

11. Improves Memory and Mental Alertness

Due to the immense nutritional value of almonds, they are also excellent for improving memory and mental alertness in people. This is because they are enriched with particular vitamins L-carnitine and Riboflavin. And potassium. L-carnitine and Riboflavin can help grow neurons (brain cells). In addition, almonds with milk produce potassium that can boost the number of electrolytes in the body, thereby enhancing memory powers.

Also Read: Benefits of Berries

12. Good for Treating Anemia

For people with anemia, almonds are a must-have in their diet plans. This is because almonds are rich in essential nutrients like iron, copper, and vitamin B 12. These nutrients are crucial for hemoglobin formation and red blood cell maintenance. Therefore, if you have anemia, make sure to have plenty of almonds regularly.

13. Naturally Gluten-Free

Even people with a gluten allergy can enjoy the benefits of eating almonds! Isn’t it fantastic? This crunchy yet super nutritious nut is naturally gluten-free; therefore, even you can safely eat almonds despite any gluten intolerance. Moreover, it’s rich in vital nutrients like carbohydrates, proteins, iron & fiber that will enhance your health.

14. Good Source of Energy

If you’re looking for a healthy snack that will give you a big energy boost, then almonds should be on your list! Almonds have an abundant energy-boosting nutrition profile. They are plentiful in carbohydrates, Riboflavin, copper, and manganese. Riboflavin and carbohydrates are crucial for RBC (Red Blood Cells) and energy production.

Nutritional Facts

  • 135g serving of almonds contains 1.4 mg of Riboflavin.
  • 100 g serving of almonds contains 21.55 g of carbohydrates

Also Read: Kaju Benefits

15. Prevent Gallstone

You might be curious about some interesting almonds benefits, so you’re in for a treat! Almonds contain special plant compounds like sterol and nutrients like dietary fiber and healthy unsaturated fats. These nutritional compounds might prevent the absorption of carbohydrates and thereby, preventing the formation of painful gallstones.

Nutritional Facts:-

  • A 100 g serving of almonds contain 161 mg of phytosterols.
  • A 28.4 g serving of raw almonds contains 12.4 g healthy unsaturated fats

Almonds Nutritional Facts & Value

When we compare the nutritional value of almonds with other tree nuts, we see that almonds offer a higher amount of fiber, calcium, riboflavin, and Vitamin E. Most people get scared of fats in almonds, but they contain only healthy fats that don’t harm your heart health.

Almonds NutritionAlmonds Nutrition Facts 100g
Almonds Calories579
Fats in Almonds49.93g
Protein in Almonds21.15g
Vitamin E25.63 mg
Calcium269 mg
Iron3.71 mg
Magnesium270 mg
Potassium733 mg


Almonds Side Effects

Eating too many almonds can cause certain issues in the body. Therefore, it is important that we eat almonds in healthy moderation. Let’s look at some of the Side Effects of almonds consumption.

Almonds Side Effects

1. May Weight Gain

Excess eating of almonds might result in gaining some unwanted weight. This is due to their rich carbohydrates and protein content. Furthermore, they are high in calorific value. Therefore, it is best to eat almonds in moderation to avoid weight gain.

Note:- You can safely eat 4 -6 almonds daily to avoid gaining weight.

2. Risk of Kidney Stones

One of the significant almond side effects is the risk of developing kidney stones. This is because Almonds are bountiful in oxalate. Unfortunately, these oxalates might travel to the kidneys and can deposit, thereby forming kidney stones. Thus, eating unbridled amounts of almonds daily poses the risk of kidney stones.

3. Hemorrhage and Blood Coagulation Issues

If you’re serious about adding Almond into your daily diet, it is best to eat them healthily. Almonds are rich in vitamin E and vitamin K. Eating too many almonds may cause vitamin E and vitamin K toxicity, resulting in blood coagulation or bleeding issues.

4. Digestive Issues

While it is good to enjoy the crunch of almonds, uncontrolled consumption of these nuts might upset your stomach. This is due to their ample fiber content. The fiber in high amounts can cause digestive issues like constipation, bloating, flatulence, etc.

5. Increase Toxicity in the Body

One should be careful about their almond consumption as it contains the compound Hydrocyanic acid. This compound may cause cyanide poisoning and cause choking, breathing problems, or even death. Therefore, it is best to avoid overeating almonds.

6. Allergies

If you get easily allergic or have a weak immune system, we suggest you avoid overeating almonds. Almonds contain a unique kind of protein called Amandine, which may cause allergic reactions.

Note:- Stop eating immediately if you feel itchy, dizzy, or nauseous after eating almonds.

7. Decrease Nutrient Absorption

Another side effect of overeating almonds is decreased nutrient absorption. The ample fiber content in almonds might interfere with the absorption of nutrients in the body, thus leading to nutritional deficiencies.


Almonds are the most versatile and nutritious nut. Whether we talk of almonds’ protein content or their healthy fats, this is the most preferred nut by nutritionists and dieticians. Some advantages of almonds include lower blood sugar, reduced cholesterol, improved eyesight, and promoting weight loss. They are simply perfect, and it is really easy to incorporate them into any diet.


1. What are the benefits of eating soaked almonds on empty stomach?

Eating soaked almonds early in the morning can help in improving digestion. It promotes the production of digestive-friendly enzymes.

2. What are the benefits of almonds during pregnancy?

Almonds are great for pregnant women as they have a high protein, Vitamin E, and healthy fat content. They also aid in digestion and prevent constipation which is a common problem during pregnancy.

3. What are the nutrition facts of 10 Almonds?

10 almonds have approximately 3g protein, 5g fat, 70 calories, and 3g carbs.

4. Do eating almonds make your skin better?

Yes, the benefits of eating almonds regularly can improve your skin quality and reduce the signs of aging. Almonds have high Vitamin E content that nourishes and rejuvenates the skin.

5. How many almonds should you eat a day for hair growth?

Almond benefits for hair, so eating about 15 almond nuts each day for a few weeks may improve hair health and the thickness of the hair.

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