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15 Benefits of Almonds Along with Their Nutrition Facts

It won’t be wrong to call almonds the king of nuts. They are loaded with nutrients and can be a part of various food items. Almonds come in various variety and can be categorized based on their color, size, and shape. They are rich in vitamins, minerals, healthy fats, and antioxidants, and that is why even ancient people knew the benefits of eating almonds. You can eat almonds raw or roasted, or add them to your desserts or dishes. Most of us know that they are good for health, but if we are asked what are the benefits of almonds, then we might not be able to name them. But before we talk about its benefits, you must be aware of almonds nutrition.

Almonds Nutrition Facts

Almonds Nutrition Facts

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.

Nutritional Value of Almonds

NutrientsNutritional Value of Almonds {1 Ounce (28gm)}
Calories in Almonds164
Carbs6.1 grams
Fats in Almonds14.2 grams
Fiber3.5 grams
Protein in Almonds6 grams
Vitamin E7.27 mg (37% of Daily Value)
Sugar1.2 grams
Calcium76.3 mg (8% of Daily Value)
Iron1.05 mg (6% of Daily Value)
Magnesium76.5 mg
Riboflavin0.323 mg
Potassium208 mg

Almonds Benefits

Almonds Benefits

1. A Powerhouse of Antioxidants

Antioxidants protect our body from oxidative stress and free radicals that can damage our body cells and make us ill. Almonds are a rich source of antioxidants, and most of the antioxidants are present in their brown skin. So, if you want to have the health benefits of almonds then don’t go for blanched almonds.

Also Read : Almond Butter Benefits

2. Can Improve Blood Cholesterol

The fat content in almonds mostly contains unsaturated fat, which is also known as heart-friendly fat. This type of fat doesn’t increase LDL (bad) cholesterol. A study has found that Vitamin E content in almonds stops the oxidation process that can otherwise cause cholesterol clogging in arteries.

3. Manages Blood Sugar Level

Almonds are naturally low in carbs, and high in protein and fiber that makes them ideal for a low sugar diet. The magnesium content in almonds also helps in controlling blood sugar, and improve insulin function.

4. Helps in Losing Weight

Although relatively high in fats, almonds are considered good for weight loss. Our body doesn’t absorb all the calories present in nuts, and moreover, almonds can also enhance your metabolism, making it a good addition to a weight loss diet. The protein and fiber content in almonds curb your appetite and control your calorie intake throughout the day.

5. Excellent Source of Vitamin E

Almonds contain a higher amount of Vitamin E than most of the nuts. Vitamin E contains antioxidants that fight against free radicals. It is also said that Vitamin E intake can lower the risk of Alzheimer’s.

6. Improves Bone Strength

Various nutrients contribute to bone health 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.

Also Read : Walnuts Health Benefits

7. Lower the Blood Pressure Level

High blood pressure lead to heart problems like heart attack and stroke. Studies have found that the intake of magnesium can reduce the risk of high blood pressure. Looking at almonds nutrition facts, we can see that 28 grams of almonds provide 20% of the recommended daily intake of magnesium.

8. Boost the Feeling of Fullness

High in protein, healthy fats, and fiber, but low in carbs, almonds can boost the feeling of fullness. This will reduce your desire to eat, which ultimately helps you eat fewer calories. Eating almonds in mid-morning or as a mid-meal snack can be really healthy.

9. Benefits of Almonds for Eye Health

Again the credit goes to the Vitamin E content of almonds that protect our eyes and prevent any abnormal changes in lenses.

10. Nourishes Your Skin

There are several benefits of almonds for skin that we don’t know about! Do you know that almonds have been an integral part of skin and cosmetic products? This is because of the flavonoid present in almonds that can nourish the skin and slow down the aging process.

11. Improves Memory and Mental Alertness

Again we can complement almonds nutrition for its L-carnitine and Riboflavin content that helps in the growth of brain cells. Almonds mixed with milk produce potassium that further boosts the number of electrolytes in our body. With electrolytes, our memory also sharpens.

Also Read : Benefits of Berries

12. Good for Treating Anemia

Anemia is a result of dysfunctional red blood cells or a lack of red blood cells to carry adequate oxygen to the body’s tissues and brain. Almonds contain nutrients like iron, copper, and vitamins that produce enough hemoglobin, which is necessary to prevent anemia.

13. Naturally Gluten-Free

Being naturally gluten-free, almonds are great for those who have a gluten allergy. Usually, a gluten-free diet is low in essential nutrients like iron, fiber, and protein, on the other hand, almonds protein content along with other essential nutrients make it easy to fill the gaps.

14. Good Source of Energy

You can now replace your unhealthy snacks with almonds as they can help you keep moving throughout the day. Being a good source of copper, manganese, and riboflavin, almonds produce energy. Riboflavin helps in producing red blood cells and convert carbohydrates to energy.

15. Prevent Gallstone

Last but not the least in our list of almonds benefits is that almonds can prevent gallstone by making your gallbladder and liver run smoothly. A few studies have shown that nut consumers have decreased the risk of gallstone diseases and reduced the need of removing the gallstone by 25-30%.

Almonds are the most versatile and nutritious nut. Whether we talk of almonds protein content or its 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 promote weight loss. They are simply perfect, and it is really easy to incorporate them into any diet.



1. What’s 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 prevents 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, 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 thickness of the hair.

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