8 Health Benefits of Almonds

Health benefits of Almonds include lowering cholesterol level, improves brain function, prevent the risk of anemia, contain antibacterial and antiviral properties, boost immune system, improve cardiovascular health.

Updated: July 17, 2022

Almonds are a one of the edible nuts cultivated many regions throughout the world with numerous health advantages. The scientific name of Almonds is Prunus dulcis. It belongs to the Genus: Prunus, family: Rosaceae. It is believed that this Edible nut is native to the West-Asian mountain ranges, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Almonds it has lots of health benefits. Among that some of the health benefits of Almonds include lowering cholesterol level, improves brain function, prevent the risk of anemia, contain antibacterial and antiviral properties, boost immune system, improve cardiovascular health, prevent various types of cancer, good for our skin health, improve digestive health, improve bone density, prevent various types of infection and detoxify the body.

Nutritional Value of Almonds:

Almonds contain lots of Vitamin, Minerals and other components. Some of the vitamins Almonds has Vitamin A, Vitamin E, Folate, Thiamin, Niacin, Pyridoxine, Pantothenic acid and Riboflavin.  Almonds also contain Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Almonds also contain minerals such as calcium, magnesium, iron, protein, zinc, copper and Manganese. The best part of the Almonds is, it contains zero cholesterol.  Almonds also contain some phyto-nutrients, such as Beta-carotene, Beta-crypto-xanthin, Lutein-zeaxanthin.

Almonds Reduces Cholesterol Level:

Due to the high amount of mono-unsaturated fatty acids like oleic, and palmitoleic acids present in Almonds; it is very beneficial for our cardiovascular health and prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc. Studies have been proven that consumption of Almonds on a regular basis in a moderate quantity can lower the bad cholesterol in our body, such as LDL cholesterol and improve the good cholesterol level, such as HDL cholesterol, thus maintain the cholesterol level in our body; this is the main cause of various types of cardiovascular disease.

Almonds Prevents Various Types of Cancer:

Due to the high amount of phytochemicals and antioxidants, such as Vitamin E present in Almonds, it is very useful for our overall health and also helps to prevent various types of cancer in our body, such as lung cancer, oral cavity cancer and colon cancer, etc. Vitamin E present in Almond, helps in fighting against free radicals and stabilized them, so that they should not do any oxidative damage to our healthy cells, these free radicals are the main causes of various types of cancer in our body. It is also very useful for our skin health; it helps to prevent macular degeneration of skin tissue, which is the main cause of various types of skin issues, such as wrinkles, dark spots, signs of aging, etc.

Almonds Boost Immune System:

Almonds contain high amount of vitamin E that helps to keep our immune system healthy and boost our immunity to fight against foreign invaders such as virus and bacteria.  Vitamin E is a strong antioxidant, which fight against free radicals and protect our immune system from oxidative damage. Vitamin E also helps to improve the production of white blood cells, which is an important part of our immune system. Different Studies have been proven that consumption of Almonds on a regular basis can prevent various types of common disease caused by bacteria and virus, such as cold, cough, fever, flu, etc.

Almonds Reduces Blood Pressure:

Due to the presence of the Potassium component in Almonds, it is very good at lowering blood pressure and preventing various types of blood pressure related issues, such as hypertension. Potassium acts as a vasodilator, which means, it helps to reduce the strain from the blood vessels and provide smooth passage to blood through arteries, thus reduce the pressure from cardiovascular system and lower the blood pressure. Researchers suggest that those who are suffering from high blood pressure, they can add this delicious nut in their daily diet on a regular basis to control their blood pressure.

Almonds Improves Bone Health:

Almonds are highly rich in Calcium, phosphorous and magnesium, which is very helpful to improve the bone health and prevent various types of bone related disease. Calcium, phosphorus and magnesium are the main element of our bone, it helps to improve the bone density and it also helps to keep our bone strong even in our old age. Studies have been proven that consumption of Almonds on a regular basis helps to prevent bone related disease, such as Osteoporosis. Apart from this Almond is highly rich in vitamin E, which helps to improve the absorption of calcium in our body and also helps to protect our bone from oxidative damage caused by free radicals.

Almonds Prevents the Risk of Anemia:

Almonds are highly rich in iron, as we all know, Anemia is a disease of iron deficiency in our body, so consuming Almonds on a regular basis in a moderate quantity can help to fulfill our daily iron requirement and helps to improve the iron level in the blood, thus helps to prevent the risk of anemia.

Almonds Improves Digestive Health:

Due to the high amount of non-soluble dietary fiber content found in Almonds, it is very beneficial for our digestive health and it also helps to prevent various types of digestive issues. Different studies have been proven that consumption Almonds can help to promote the proper bowel movement and provide smooth passage for food through the digestive tract. It also helps in adding bulk to our stomach that ensure the proper elimination of waste from our body in time, thus prevent the risk of various types of digestion related problem, such as constipation, gas, etc.

Almonds Prevents the Risk of Diabetes:

Due to the high amount of dietary fiber and magnesium present in Almonds; it is very beneficial for reducing the risk of diabetes. Different studies have been proven that consumption of Almonds on a regular basis in a moderate quantity can help to improve the production of insulin that helps to slow down the sugar absorption in the blood; hence it helps to reduce the risk of diabetes.



Nutritional Facts Of Nuts, almonds


Nutrient Unit Value per 100 g
Waterg4.41
Energykcal579
Proteing21.15
Total lipid (fat)g49.93
Carbohydrate, by differenceg21.55
Fiber, total dietaryg12.5
Sugars, totalg4.35
Calcium, Camg269
Iron, Femg3.71
Magnesium, Mgmg270
Phosphorus, Pmg481
Potassium, Kmg733
Sodium, Namg1
Zinc, Znmg3.12
Vitamin C, total ascorbic acidmg0.0
Thiaminmg0.205
Riboflavinmg1.138
Niacinmg3.618
Vitamin B-6mg0.137
Folate, DFEµg44
Vitamin B-12µg0.00
Vitamin A, RAEµg0
Vitamin A, IUIU2
Vitamin E (alpha-tocopherol)mg25.63
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg0.0
Fatty acids, total saturatedg3.802
Fatty acids, total monounsaturatedg31.551
Fatty acids, total polyunsaturatedg12.329
Fatty acids, total transg0.015
Cholesterolmg0
Caffeinemg0

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