Home Fitness and Healthy Lifestyle 7 Benefits of Almonds: Superfood or Superhype? [+FAQs]

7 Benefits of Almonds: Superfood or Superhype? [+FAQs]


If you are looking for better digestion, improved metabolism, shiny hair, and smooth skin, you need to check out the health benefits of almonds. Almonds are a perfect food and snack that you can munch on. Almond or commonly known as Badam is one of the powerhouses of nutrients. Whether you are consuming whole, grounded flour, sliced, chopped, or in the form of almond butter, this super delicious nut deserves its status of being a superfood.

Almonds are classified into various categories depending upon size, shape, and color. So, like any good actor, almonds can play numerous roles in your healthy diet. 

A mere handful of the almonds- approximately about 1 ounce- have 1/8th of an individual’s daily requirement of protein.

Normally, you might hear from everyone saying that almond is a “nut”, but they are actually seeds instead of being a nut.

In this blog, we are going to talk about why almonds are good for your health and how you can add them to your diet.

Health Benefits of Almonds

There are numerous science-backed almond benefits you should know in order to add them to your treats, snacks, and meals.

1.  Almonds are Powerhouse of Nutrients

Almonds are edible seeds, normally sold as raw or roasted. They are also used to produce almond oil, flour, butter, or paste. Almond or badam benefits are mainly based upon the fact that it is richly packed with nutrients.

Almonds have a definitely extraordinary nutrient profile. 1 ounce of an almond serving includes:

  • Protein: 6 grams
  • Fiber: 3.5 grams
  • Vitamin E: 37% of RDI
  • Fat: 14 grams (7% is the monosaturated fats)
  • Magnesium: 20% of the RDI
  • Manganese: 32% of the RDI
  • Apart from this, almonds also contain a good amount of Riboflavin or Vitamin B2, copper and phosphorus

This handful amount of almonds only account for about  2.5 grams of digestible carbohydrates and 161 calories. It is also crucial to note that our body won’t be able to absorb about 10-15% of the calories in almonds. This is because some fats in almonds are not accessible to our digestive enzymes.

So, eating a handful of almonds or drinking almond milk can help to prevent constipation and improve the gastrointestinal tract. Almonds help in fighting off illnesses and promoting good bacteria in your gut.

2.  Almonds and Cholesterol

Almonds are rich in fats, but mostly they are unsaturated fats. These unsaturated fats reduce the risk of “bad cholesterol” in our bodies. Your blood cholesterol level is maintained if you have almonds in your diet.

Almonds do not contain cholesterol. In fact, a study published highlighted that almonds may help in boosting or maintaining your HDL or good cholesterol in the body.

3.  Almonds Are Rich in Vitamin E

Almonds have another advantage of being rich in vitamin E. It is from a family of fat-soluble antioxidants. Tocopherol is one such example of a Vitamin E antioxidant.

These antioxidants help our cells of the body by protecting them against the damage due to oxidative stress by free radicals. Environmental stresses and our bodily processes are responsible for free radicals. Our body eliminates such free radicals, however, dietary antioxidants can also help remove them too.  

Various studies have shown that Vitamin E intake can help lower the risk of cancer, heart disease and even Alzheimer’s disease.

Benefits of Almonds for Brain

Are almonds good for your brain?

Consuming soaked almonds can never deny the fact benefits of almonds for the brain. Rich in vitamin E sources, almonds are known for improving memory by preventing cognitive decline and boosting alertness.

4.  Almonds Use for Reducing Heart and Cancer Risk

Another health benefit of almonds is that it reduces the risk of heart disease and cancer. Almonds in combination with other seeds and nuts can help in improving the lipid profile. That would be good for our heart health.

Research shows that almonds can increase the antioxidant level in our blood, thus they improve blood flow and reduce high blood pressure. High blood pressure is the culprit for increasing various heart health issues. Hence, nutritionists recommend eating almonds for maintaining high BP.

In the case of cancer, a study was conducted, in which researchers found that individuals who consumed a higher amount of walnuts, peanuts and almonds had a 2-3 times lower risk of developing breast cancer.

They concluded that “almonds, peanuts and walnuts act as a protective factor against breast cancer development.”

5.  Almonds for Weight Loss

Almonds are rich in protein, fiber and healthy fats but low in carbohydrates. A research study conducted highlights that eating almonds as a morning snack can help in making you feel full. People in the study consumed either 28 g or 42 g of almonds. The feeling of full depended upon the quantity of the almonds all the participants had consumed.

This feeling of fullness helps a person in losing weight as they won’t be tempted to eat more food or snacks.

Benefits of Eating Soaked Almonds

Consuming soaked almonds is beneficial. You need to soak almonds overnight. Peel and eat them on an empty stomach the next morning. It is also advised to avoid salted and fried almonds.

6.  Benefit of Almonds for Blood Sugar

 Have you ever thought about what if almonds are beneficial for maintaining your blood sugar level? If not, then you need to rethink.

In our country Pakistan, the cases of diabetes are increasing at an alarming rate. One of the main factors is diet. Now, in the case of diabetes type 2, people who suffer from it have a low level of magnesium in them. It is one of the most common deficiencies in people who have difficulty managing their blood sugar levels.  Due to this, researchers think that there might be a link between insulin resistance and magnesium deficiency.

Taking magnesium supplements is good for improving the blood sugar profile of your body, but almonds can offer a good alternative suitable source as well. 

7.  Almonds for Skin

As you know that good fats are responsible for your healthy skin. But, do you know that almonds can turn back the clock of ageing for your skin?

A study was conducted in 2019, in which women in their post-menopausal period were divided into t1o groups. One group had almonds in their diet while others didn’t for 16 weeks. When the image and facial photograph was analyzed, researchers found that the contestants who had almonds in their diets had reduced wrinkles and healthy skin as compared to the non-almond eaters. Not bad for a snack being tasty and having health benefits altogether right?!


Almonds are rich in nutrients such as proteins, magnesium, fiber, healthy fats and vitamin E.

Health benefits of almonds include improved digestion, reduced cholesterol levels, lower levels of blood sugar, reduced cholesterol levels, improved heart health, aid in weight loss and even reduce hunger.

Considering all these almonds benefits, without doubt, almonds are considered as a perfect food you can munch on.

Frequently Asked Questions

How many almonds to eat per day?

All you need to do is to balance your consumption of calories. As per nutritionists, it is safe to have 6-8 almonds in your diet daily.

What time is best to eat almonds?

To get maximum advantage from the almonds, you need to consume them in the morning. Eating almonds empty stomach with your breakfast can help in boosting your metabolism, maintaining blood sugar levels and improving digestion.

Are almonds good for the skin?

The interesting benefit of almonds is that almonds are a good source of copper which plays an important role in hair and skin pigmentation. Linoleic acid present in the almonds also prevents dry skin.

What are the benefits of almonds in pregnancy?

Almonds are rich in Vitamin E, protein and riboflavin that is good for both mother and baby. They also help in the growth and development of the bones, muscles and central nervous system of the fetus in the womb.

Do almonds help in sperm count?

The benefits of almonds for men include that they are linked to improving the quality of sperm and overall fertility in men. According to various studies, walnuts, hazelnuts, almonds and tree nuts are proven to boost the vitality, morphology and motility of sperm.

Final TakeAway Note..

Almonds are a superfood, whether you want to improve your aesthetic health or overall wellness, almonds are your go-to snack. You can eat it as a whole or make almond milk or add it to any recipe, almonds are sure to benefit your health.

If you have any health or diet concerns, you can always reach out to our best nutrients and dietitians anywhere near you in Pakistan via Healthwire.pk or call at (042) 32500989.

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