Table of ContentsView AllTable of ContentsBenefitsNutritionWho Should Avoid Them?
Table of ContentsView All
View All
Table of Contents
Benefits
Nutrition
Who Should Avoid Them?
Almonds are a versatile and nutritious food that can be eaten raw or toasted. They can also be consumed as a snack or added to different dishes. Additionally, almonds can be made into butter,milk, flour, or oil.Although almonds are often referred to asnuts, they are actually seeds that come from the fruit of the almond tree. They are an excellent source of many nutrients and provide various health benefits.This article will discuss why almonds are good for you and who may want to avoid them.Farknot_Architect / Getty ImagesBenefits of AlmondsResearch suggests that almonds can protect against disease and provide various health benefits, including lowering cholesterol, reducing cancer risk, and supporting heart, skin, and bone health.CholesterolThemonounsaturatedfatty acids in almonds may help keep yourcholesterol levelsin check. One review found eating almonds can help you maintain levels ofhigh-density lipoprotein (HDL) cholesterol(“good” cholesterol) and lowerlow-density lipoprotein (LDL) cholesterol(“bad” cholesterol) levels. High LDL cholesterol is linked to an increased risk for cardiovascular events. The research authors recommend eating about 45 grams (g) of almonds daily for optimal protection.Cancer RiskSome research suggests almonds may lower your risk ofcancer. Researchers believe the high amounts of phytochemicals in almonds provide anti-inflammatory and antioxidant properties, which can protect against certain cancers. One study found people who consumed high amounts of almonds,walnuts, and peanuts were 3 times less likely to develop breast cancer.Other research has suggested consuming 28 g of nuts daily is linked to a 21% reduction in cancer mortality.Heart DiseaseAlmonds can help lowerblood pressureand bad cholesterol levels. Some studies show that almonds and other nuts can also improve vascular function (vessels that carry blood and lymph fluid), which is linked to a lower risk of heart disease.Experts recommend eating four servings of unsalted, unoiled nuts per week. One serving is considered a small handful of whole nuts.Blood SugarAlmonds are low in carbohydrates and high in protein, making them a good choice for people withdiabetes. Some research suggests that almonds' highmagnesiumcontent may help regulateblood sugar levels. Many people with diabetes have low magnesium levels. One study found that young adults at risk of developing diabetes who consumed 56 g of almonds daily for 12 weeks had significantly decreased HbA1c levels, a measure of blood sugar control.Weight ManagementConsuming almonds may help you manage your weight. They have been shown to lowerbody mass index(BMI) and waist circumference.One study also found eating almonds can control hunger. People who consumed a midmorning snack of almonds ate significantly less for lunch and dinner. The extent of the suppressed appetites correlated to how many almonds they consumed. In other words, eating more almonds led to feeling fuller throughout the day.Bone HealthAlmonds are high incalcium, which supports the health of bones and teeth. Insufficient calcium can lessen your bone strength and lead toosteoporosis(decrease in bone mass and bone mineral density).Almonds are a good choice for people who want to increase their calcium intake but can’t tolerate high-calcium dairy products.Skin HealthYour skin might improve if you eat almonds. They contain nutrients, such as antioxidants, fatty acids, andvitamin E, which have long been thought to improve skin. One study onpostmenopausalpeople found those who ate almonds for 16 weeks had fewer wrinkles and better skin tone than those who did not eat almonds.Can You Eat Almonds Every Day?It’s OK to eat almonds daily, but moderation is key. Almonds are high in calories, so you could gain weight if you eat too many. Most experts recommend about a handful of almonds a day.Almonds' NutritionJust 1 ounce of almonds, or about a handful, contains the following nutrients:Calories: 164Protein: 6 grams (g)Fiber: 3.54 gCalcium: 76.3 milligrams (mg)Magnesium: 76.5 mgVitamin E: 7.26 mgIron: 105 mgPotassium: 208 mgZinc: 0.885 mgCopper: 0.292 mgManganese: 0.618 mgCholine: 14.8 mgSelenium: 1.16 micrograms (mcg)Folate: 12.5 mcgA Word From VerywellAlmonds can add a sweet and buttery flavor to meals and snacks. They can be sliced and tossed with salads and cooked with vegetables to add texture, fiber, and healthy fat. They can be enjoyed as a dessert with a piece of chocolate.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARDVitamin EAlmonds are particularly rich in vitamin E, containing 7.26 mg per ounce. Vitamin E is a fat-soluble nutrient that’s found in every cell of the body. Research suggests that vitamin E may play a role in preventing diseases such as heart disease, cancer, cognitive decline, and age-related eye disorders.AntioxidantsAlmonds also containantioxidants, which help protect againstoxidative stressin the body. Oxidative stress leads to cell damage, triggering disease and premature aging (aging faster than the norm). Most of the beneficial antioxidants are found in the skin of the almond.Who Should Avoid Almonds?There are very few risks to eating almonds, but some people should avoid them for the following reasons:AllergiesAvoid almonds if you are allergic to them. Eating almonds can cause a serious reaction if you have analmond allergy. Also, be cautious if you have any type oftree nut allergy.Choking and AspirationIt’s important to chew almonds carefully. They can be a choking hazard for young children or people with trouble swallowing. If you’re concerned you could choke, it’s best to avoid eating them.SummaryAlmonds are a healthy food loaded with vitamins, minerals, antioxidants, fiber, and healthy fats. Consuming almonds regularly may help you lessen your risk of certain diseases, such as cancer, diabetes, and heart disease. They are also beneficial for skin and bone health. However, don’t overdo it. Just a handful of almonds a day is enough to see the benefits.
Almonds are a versatile and nutritious food that can be eaten raw or toasted. They can also be consumed as a snack or added to different dishes. Additionally, almonds can be made into butter,milk, flour, or oil.
Although almonds are often referred to asnuts, they are actually seeds that come from the fruit of the almond tree. They are an excellent source of many nutrients and provide various health benefits.
This article will discuss why almonds are good for you and who may want to avoid them.
Farknot_Architect / Getty Images
Benefits of Almonds
Research suggests that almonds can protect against disease and provide various health benefits, including lowering cholesterol, reducing cancer risk, and supporting heart, skin, and bone health.
Cholesterol
Themonounsaturatedfatty acids in almonds may help keep yourcholesterol levelsin check. One review found eating almonds can help you maintain levels ofhigh-density lipoprotein (HDL) cholesterol(“good” cholesterol) and lowerlow-density lipoprotein (LDL) cholesterol(“bad” cholesterol) levels. High LDL cholesterol is linked to an increased risk for cardiovascular events. The research authors recommend eating about 45 grams (g) of almonds daily for optimal protection.
Cancer Risk
Some research suggests almonds may lower your risk ofcancer. Researchers believe the high amounts of phytochemicals in almonds provide anti-inflammatory and antioxidant properties, which can protect against certain cancers. One study found people who consumed high amounts of almonds,walnuts, and peanuts were 3 times less likely to develop breast cancer.Other research has suggested consuming 28 g of nuts daily is linked to a 21% reduction in cancer mortality.
Heart Disease
Almonds can help lowerblood pressureand bad cholesterol levels. Some studies show that almonds and other nuts can also improve vascular function (vessels that carry blood and lymph fluid), which is linked to a lower risk of heart disease.Experts recommend eating four servings of unsalted, unoiled nuts per week. One serving is considered a small handful of whole nuts.
Blood Sugar
Almonds are low in carbohydrates and high in protein, making them a good choice for people withdiabetes. Some research suggests that almonds' highmagnesiumcontent may help regulateblood sugar levels. Many people with diabetes have low magnesium levels. One study found that young adults at risk of developing diabetes who consumed 56 g of almonds daily for 12 weeks had significantly decreased HbA1c levels, a measure of blood sugar control.
Weight Management
Consuming almonds may help you manage your weight. They have been shown to lowerbody mass index(BMI) and waist circumference.One study also found eating almonds can control hunger. People who consumed a midmorning snack of almonds ate significantly less for lunch and dinner. The extent of the suppressed appetites correlated to how many almonds they consumed. In other words, eating more almonds led to feeling fuller throughout the day.
Bone Health
Almonds are high incalcium, which supports the health of bones and teeth. Insufficient calcium can lessen your bone strength and lead toosteoporosis(decrease in bone mass and bone mineral density).Almonds are a good choice for people who want to increase their calcium intake but can’t tolerate high-calcium dairy products.
Skin Health
Your skin might improve if you eat almonds. They contain nutrients, such as antioxidants, fatty acids, andvitamin E, which have long been thought to improve skin. One study onpostmenopausalpeople found those who ate almonds for 16 weeks had fewer wrinkles and better skin tone than those who did not eat almonds.
Can You Eat Almonds Every Day?It’s OK to eat almonds daily, but moderation is key. Almonds are high in calories, so you could gain weight if you eat too many. Most experts recommend about a handful of almonds a day.
Can You Eat Almonds Every Day?
It’s OK to eat almonds daily, but moderation is key. Almonds are high in calories, so you could gain weight if you eat too many. Most experts recommend about a handful of almonds a day.
Almonds' Nutrition
Just 1 ounce of almonds, or about a handful, contains the following nutrients:
A Word From VerywellAlmonds can add a sweet and buttery flavor to meals and snacks. They can be sliced and tossed with salads and cooked with vegetables to add texture, fiber, and healthy fat. They can be enjoyed as a dessert with a piece of chocolate.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
A Word From Verywell
Almonds can add a sweet and buttery flavor to meals and snacks. They can be sliced and tossed with salads and cooked with vegetables to add texture, fiber, and healthy fat. They can be enjoyed as a dessert with a piece of chocolate.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Almonds can add a sweet and buttery flavor to meals and snacks. They can be sliced and tossed with salads and cooked with vegetables to add texture, fiber, and healthy fat. They can be enjoyed as a dessert with a piece of chocolate.
—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Vitamin E
Almonds are particularly rich in vitamin E, containing 7.26 mg per ounce. Vitamin E is a fat-soluble nutrient that’s found in every cell of the body. Research suggests that vitamin E may play a role in preventing diseases such as heart disease, cancer, cognitive decline, and age-related eye disorders.
Antioxidants
Almonds also containantioxidants, which help protect againstoxidative stressin the body. Oxidative stress leads to cell damage, triggering disease and premature aging (aging faster than the norm). Most of the beneficial antioxidants are found in the skin of the almond.
Who Should Avoid Almonds?
There are very few risks to eating almonds, but some people should avoid them for the following reasons:
Allergies
Avoid almonds if you are allergic to them. Eating almonds can cause a serious reaction if you have analmond allergy. Also, be cautious if you have any type oftree nut allergy.
Choking and Aspiration
It’s important to chew almonds carefully. They can be a choking hazard for young children or people with trouble swallowing. If you’re concerned you could choke, it’s best to avoid eating them.
Summary
Almonds are a healthy food loaded with vitamins, minerals, antioxidants, fiber, and healthy fats. Consuming almonds regularly may help you lessen your risk of certain diseases, such as cancer, diabetes, and heart disease. They are also beneficial for skin and bone health. However, don’t overdo it. Just a handful of almonds a day is enough to see the benefits.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kalita S, Khandelwal S, Madan J, et al.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468Soriano-Hernandez AD, Madrigal-Perez DG, Galvan-Salazar HR, et al.The protective effect of peanut, walnut, and almond consumption on the development of breast cancer.Gynecologic and Obstetric Investigation. 2015;80(2):89-92. doi:10.1159/000369997Bolling BW, Aune D, Noh H, Petersen KS, Freisling H.Dried fruits, nuts, and cancer risk and survival: a review of the evidence and future research directions.Nutrients. 2023;15(6):1443. doi:10.3390/nu15061443Morgillo S, Hill AM, Coates AM.The effects of nut consumption on vascular function.Nutrients. 2019;11(1):116. doi: 10.3390/nu11010116.Harvard Health Publishing.Eat a handful of nuts, get a bucketful of benefits.Madan J, Desai S, Moitra P, et al.Effect of almond consumption on metabolic risk factors—glucose metabolism, hyperinsulinemia, selected markers of inflammation: a randomized controlled trial in adolescents and young adults.Front Nutr. 2021;8:668622. doi:10.3389/fnut.2021.668622Dreher ML.A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota.Nutrients. 2021 Jun 8;13(6):1968. doi:10.3390/nu13061968Hull S, Re R, Chambers L, Echaniz A, Wickham MSJ.A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women.Eur J Nutr. 2015;54(5):803-810. doi:10.1007/s00394-014-0759-zNational Institute of Health. Office of Dietary Supplements.Calcium.Rybak I, Carrington AE, Dhaliwal S, et al.Prospective randomized controlled trial on the effects of almonds on facial wrinkles and pigmentation.Nutrients. 2021;13(3):785. doi:10.3390/nu13030785U.S. Departing of Agriculture.Nuts, almonds.National Institutes of Health. Office of Dietary Supplements.Vitamin E.Bolling BW.Almond polyphenols: methods of analysis, contribution to food quality, and health promotion.Compr Rev Food Sci Food Saf. 2017;16(3):346-368. doi:10.1111/1541-4337.12260Food Allergy and Research & Education.Tree nut allergy.Centers for Disease Control and Prevention.Choking hazards.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kalita S, Khandelwal S, Madan J, et al.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468Soriano-Hernandez AD, Madrigal-Perez DG, Galvan-Salazar HR, et al.The protective effect of peanut, walnut, and almond consumption on the development of breast cancer.Gynecologic and Obstetric Investigation. 2015;80(2):89-92. doi:10.1159/000369997Bolling BW, Aune D, Noh H, Petersen KS, Freisling H.Dried fruits, nuts, and cancer risk and survival: a review of the evidence and future research directions.Nutrients. 2023;15(6):1443. doi:10.3390/nu15061443Morgillo S, Hill AM, Coates AM.The effects of nut consumption on vascular function.Nutrients. 2019;11(1):116. doi: 10.3390/nu11010116.Harvard Health Publishing.Eat a handful of nuts, get a bucketful of benefits.Madan J, Desai S, Moitra P, et al.Effect of almond consumption on metabolic risk factors—glucose metabolism, hyperinsulinemia, selected markers of inflammation: a randomized controlled trial in adolescents and young adults.Front Nutr. 2021;8:668622. doi:10.3389/fnut.2021.668622Dreher ML.A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota.Nutrients. 2021 Jun 8;13(6):1968. doi:10.3390/nu13061968Hull S, Re R, Chambers L, Echaniz A, Wickham MSJ.A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women.Eur J Nutr. 2015;54(5):803-810. doi:10.1007/s00394-014-0759-zNational Institute of Health. Office of Dietary Supplements.Calcium.Rybak I, Carrington AE, Dhaliwal S, et al.Prospective randomized controlled trial on the effects of almonds on facial wrinkles and pigmentation.Nutrients. 2021;13(3):785. doi:10.3390/nu13030785U.S. Departing of Agriculture.Nuts, almonds.National Institutes of Health. Office of Dietary Supplements.Vitamin E.Bolling BW.Almond polyphenols: methods of analysis, contribution to food quality, and health promotion.Compr Rev Food Sci Food Saf. 2017;16(3):346-368. doi:10.1111/1541-4337.12260Food Allergy and Research & Education.Tree nut allergy.Centers for Disease Control and Prevention.Choking hazards.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Kalita S, Khandelwal S, Madan J, et al.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468Soriano-Hernandez AD, Madrigal-Perez DG, Galvan-Salazar HR, et al.The protective effect of peanut, walnut, and almond consumption on the development of breast cancer.Gynecologic and Obstetric Investigation. 2015;80(2):89-92. doi:10.1159/000369997Bolling BW, Aune D, Noh H, Petersen KS, Freisling H.Dried fruits, nuts, and cancer risk and survival: a review of the evidence and future research directions.Nutrients. 2023;15(6):1443. doi:10.3390/nu15061443Morgillo S, Hill AM, Coates AM.The effects of nut consumption on vascular function.Nutrients. 2019;11(1):116. doi: 10.3390/nu11010116.Harvard Health Publishing.Eat a handful of nuts, get a bucketful of benefits.Madan J, Desai S, Moitra P, et al.Effect of almond consumption on metabolic risk factors—glucose metabolism, hyperinsulinemia, selected markers of inflammation: a randomized controlled trial in adolescents and young adults.Front Nutr. 2021;8:668622. doi:10.3389/fnut.2021.668622Dreher ML.A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota.Nutrients. 2021 Jun 8;13(6):1968. doi:10.3390/nu13061968Hull S, Re R, Chambers L, Echaniz A, Wickham MSJ.A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women.Eur J Nutr. 2015;54(5):803-810. doi:10.1007/s00394-014-0759-zNational Institute of Health. Office of Dietary Supplements.Calcium.Rybak I, Carrington AE, Dhaliwal S, et al.Prospective randomized controlled trial on the effects of almonds on facial wrinkles and pigmentation.Nutrients. 2021;13(3):785. doi:10.3390/nu13030785U.S. Departing of Agriculture.Nuts, almonds.National Institutes of Health. Office of Dietary Supplements.Vitamin E.Bolling BW.Almond polyphenols: methods of analysis, contribution to food quality, and health promotion.Compr Rev Food Sci Food Saf. 2017;16(3):346-368. doi:10.1111/1541-4337.12260Food Allergy and Research & Education.Tree nut allergy.Centers for Disease Control and Prevention.Choking hazards.
Kalita S, Khandelwal S, Madan J, et al.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468
Soriano-Hernandez AD, Madrigal-Perez DG, Galvan-Salazar HR, et al.The protective effect of peanut, walnut, and almond consumption on the development of breast cancer.Gynecologic and Obstetric Investigation. 2015;80(2):89-92. doi:10.1159/000369997
Bolling BW, Aune D, Noh H, Petersen KS, Freisling H.Dried fruits, nuts, and cancer risk and survival: a review of the evidence and future research directions.Nutrients. 2023;15(6):1443. doi:10.3390/nu15061443
Morgillo S, Hill AM, Coates AM.The effects of nut consumption on vascular function.Nutrients. 2019;11(1):116. doi: 10.3390/nu11010116.
Harvard Health Publishing.Eat a handful of nuts, get a bucketful of benefits.
Madan J, Desai S, Moitra P, et al.Effect of almond consumption on metabolic risk factors—glucose metabolism, hyperinsulinemia, selected markers of inflammation: a randomized controlled trial in adolescents and young adults.Front Nutr. 2021;8:668622. doi:10.3389/fnut.2021.668622
Dreher ML.A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota.Nutrients. 2021 Jun 8;13(6):1968. doi:10.3390/nu13061968
Hull S, Re R, Chambers L, Echaniz A, Wickham MSJ.A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women.Eur J Nutr. 2015;54(5):803-810. doi:10.1007/s00394-014-0759-z
National Institute of Health. Office of Dietary Supplements.Calcium.
Rybak I, Carrington AE, Dhaliwal S, et al.Prospective randomized controlled trial on the effects of almonds on facial wrinkles and pigmentation.Nutrients. 2021;13(3):785. doi:10.3390/nu13030785
U.S. Departing of Agriculture.Nuts, almonds.
National Institutes of Health. Office of Dietary Supplements.Vitamin E.
Bolling BW.Almond polyphenols: methods of analysis, contribution to food quality, and health promotion.Compr Rev Food Sci Food Saf. 2017;16(3):346-368. doi:10.1111/1541-4337.12260
Food Allergy and Research & Education.Tree nut allergy.
Centers for Disease Control and Prevention.Choking hazards.
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