Benefits Of Eating Almonds


Almonds are a rich source of calcium, magnesium, potassium, fiber, Vitamin E, omega-6 and omega-3 fatty acids. Almonds are the most delicious and nutritious among all nuts. If eaten in the right way it will help you profit with all of its sources of energy.

There are many benefits of eating almonds every day. A handful of these crunchy nuts can do miracles for your body. From helping you lose weight to increasing your memory power to keeping you healthy disease free, these nuts are beneficial in many ways.


Unsalted Raw or soaked almonds are the best to consume; however many people like it roasted. Raw almonds and dry roasted almonds have almost the same minerals and nutrients although some of its nutritional value is lost in the process of roasting. But when the nuts are roasted in oil they tend to increase their calories count.

We have listed down a few benefits of eating almonds

  1. Reduces Risk of Heart Disease

Studies show that almonds contain mono and polyunsaturated fats in large quantities. These good fats present in the almonds replace the trans-fat or the saturated fats present in your body and help to reduce the risk of heart diseases. They also help in reducing “bad” cholesterol levels and plaque build-up in arteries. Low magnesium levels in your body may increase your blood pressure and cause heart attacks. Almonds are a rich source of magnesium and fulfil about 10 to 20 percent of your everyday magnesium needs. Add a handful of these nuts to your diet every day and keep your heart healthy.


  1. Helps Reduce Weight

If you knew the benefits of eating almonds daily,  you will never forget to munch them. They help you get a great body because they help in weight loss. These nuts are great resources of protein and fiber which help you feel more satisfied through the day. Moreover presence of magnesium helps in regulating your blood sugar.

After having a handful of almonds you will feel full and are less likely to feel hungry or eat more. Each nut has about 9 calories in them, make sure you eat just a handful and not more else you will end up eating more calories countering its benefits. Instead of making a meal of almonds, use them to flavour your meals. Use them in salads or yogurt and see yourself shape up.

  1. Nutrition

Among the many benefits of almonds, one is that they add to the nutritional value of the body. On a nutritional count eating 23 almonds, a day provides your body 1 gram of saturated fat, 13 grams of healthy unsaturated fats, and no salt or cholesterol. Among all other nuts, almonds rank highest in fiber, protein, calcium, riboflavin, Vitamin E, and niacin content by weight. 23 almonds have 160 calories. Most of the calories in the almonds come from the fat present in them. These fats are not harmful as they are mostly unsaturated fats, unlike the saturated fats.


eating almonds

  1. Good for the Brain

A healthy brain is also one of the many of eating almonds. The many nutrients contained in this crunchy nut help in the growth and development of human brain. They have been associated with the high intellectual level and have been always considered as an important food for growing children. L-carnitine and riboflavin are two important nutrients that help in increasing the brain activity which results in neural pathways and reduces the possibility of Alzheimer’s disease. Studies prove that besides proving nutrition almonds as the whole and almond oil included in the diet help in the healthy functioning of our nervous system.

  1. Good for Pregnancy

By now you may be wondering how magical these small brown nuts are. Well, there is more! Almonds contain folic acid that helps in reducing birth defects in new-born babies. It promotes healthy formation of tissue and cell growth. Neural tube defect is a condition when either the neural tube is partially missing or underdeveloped in the foetus. Doctors prescribe folic acid supplements to pregnant mothers. Almonds are rich in folic acid and ensure proper growth of the tube. Eating almonds keep the mother and baby healthy.

  1. Prevention of Constipation

Fibres from 4 or 5 almonds are enough to help you have a good digestive system and your bowel movements right. Make sure you drink lots of water when eating almonds to fasten the digestive process.

  1. Protection from Diabetes

one of the many benefits of eating almonds  is that they help in the reduction of insulin levels and glucose. Normally after a large meal or a meal with lots of sugar content may dangerously boost the sugar levels and having almonds every day helps to control this spike. They help in regulating the processing and absorption of glucose in your body.

  1. Anti-Inflammation

There are certain fatty acids which are beneficial to our body. Our body does not have the ability to create fatty acids on its own. Linoleic and linolenic are two types of fatty acids present in almonds required by our body. These fatty acids help in reducing the bad cholesterol (LDL cholesterol) and reduce inflammation all over the body. They also make your skin beautiful and make your skin healthy.


  1. Prevents Cancer

There are many pieces of research happening on almonds and according to the National Cancer Centre almonds helps the food to move through the colon and prevents the build-up colon cancer.

  1. Boosts Energy

If you know you have a hard day ahead and require a lot of energy, try eating some almonds they will keep you full and energetic throughout the day. Nutrients like copper, manganese and riboflavin help in producing energy in your body and increases your metabolic rate.



These are some of the benefits of eating almonds. Add almonds to your daily routine and make it a habit to munch these nutty crunches. They are full of energy and good nutrients that will help you and your family stay healthy.

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