Almonds are high in antioxidants, vitamin E, protein, and fiber. Almonds may have health benefits, including supporting heart health and reducing blood pressure, among others.
1. Almonds are loaded with antioxidants
Almonds are a fantastic source of antioxidants. Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging, and diseases like cancer.
The powerful antioxidants in almonds are largely concentrated in the brown layer of their skin.
For this reason, blanched almonds — those with skin removed — have less antioxidant capacity. This means they may not offer the same anti-inflammatory capabilities.
A 2022 analysis of 16 clinical trials including over 800 participants found that eating up to 60 g (about 2.25 oz) of almonds per day reduced two different markers of inflammation in the body.
These findings support those of another study, which found that eating 2 oz (56 g) of almonds daily for 12 weeks reduced markers of inflammation among a group of over 200 participants between ages 16 and 25.
2. Almonds are high in vitamin E
Vitamin E is a family of fat-soluble antioxidants. These antioxidants are found within the structure of cell membranes in your body, protecting your cells from oxidative damage.
Almonds are among the world’s best sources of vitamin E. Just 1 oz provides 48% of the DV.
Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer, and Alzheimer’s disease. However, more research is needed to fully confirm these benefits.
3. Almonds can assist with blood sugar control
Nuts are low in carbs but high in healthy fats, protein, and fiber. This makes them a perfect choice for people with diabetes.
Another boon of almonds is their remarkably high amount of magnesium.
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar management.
The daily value for magnesium is 420 milligrams (mg). And 2 oz of almonds provides almost half that amount: 153 mg of this important mineral.
Interestingly, it is estimated that at least a quarter of people with type 2 diabetes have a deficiency in magnesium. Adequate magnesium intake has been associated with a reduced risk of type 2 diabetes and improved blood sugar management in people with diabetes.
Magnesium may also be linked to reductions in insulin resistance among people with and without diabetes.
This indicates that foods high in magnesium, such as almonds, may help prevent metabolic syndrome and type 2 diabetes, both of which are major health concerns.
4. Almonds can lower cholesterol levels
High levels of low-density lipoproteins (LDLs) in your blood — also known as “bad” cholesterol — are a well-known risk factor for heart disease.
Your diet can have major effects on LDL levels. Some studies have suggested almonds may be effective in lowering LDL.
A 6-week study including 107 participants at high risk of cardiovascular disease found that a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 9.7 milligrams per deciliter (mg/dL).
Another study found that eating 1.5 oz (42 g) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining high-density lipoproteins (HDLs), or “good” cholesterol. Participants also lost belly fat.
5. Almonds prevent harmful oxidation of LDL cholesterol
Almonds do more than just lower LDL levels in your blood. They also protect LDL from oxidation, which is a crucial step in the development of atherosclerosis. Atherosclerosis is the narrowing of arteries caused by fatty plaque buildup on the artery wall lining, which increases the risk of heart disease.
Almond skin is rich in polyphenol antioxidants, which prevent the oxidation of cholesterol in test-tube and animal studies.
The effect may be even stronger when combined with other antioxidants such as vitamin E.
One human study including 27 participants showed that snacking on almonds for 1 month lowered oxidized LDL cholesterol levels by 14%.
This may lead to a reduced risk of heart disease over time. More research, including larger human studies, is needed to confirm this.
