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.
Farknot_Architect / Getty Images
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.
Cholesterol
Themonounsaturatedfatty acids in almonds may help keep yourcholesterol levelsin check.
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.
Heart Disease
Almonds can help lowerblood pressureand bad cholesterol levels.
One serving is considered a small handful of whole nuts.
Some research suggests that almonds' highmagnesiumcontent may help regulateblood sugar levels.
Many people with diabetes have low magnesium levels.
Weight Management
Consuming almonds may help you manage your weight.
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.
Skin Health
Your skin might improve if you 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.
They can be enjoyed as a dessert with a piece of chocolate.
Vitamin E
Almonds are particularly rich in vitamin E, containing 7.26 mg per ounce.
Vitamin E is a fat-soluble nutrient thats found in every cell of the body.
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?
Eating almonds can cause a serious reaction if you have analmond allergy.
Also, be cautious if you have any throw in oftree nut allergy.
Choking and Aspiration
Its important to chew almonds carefully.
They can be a choking hazard for young children or people with trouble swallowing.
If youre concerned you could choke, it’s best to avoid eating them.
They are also beneficial for skin and bone health.
However, dont overdo it.
Just a handful of almonds a day is enough to see the benefits.
Kalita S, Khandelwal S, Madan J, et al.Almonds and cardiovascular health: a review.Nutrients.
2019;11(1):116. doi: 10.3390/nu11010116.
Harvard Health Publishing.Eat a handful of nuts, get a bucketful of benefits.
2015;54(5):803-810. doi:10.1007/s00394-014-0759-z
National Institute of Health.
Office of Dietary Supplements.Calcium.
2021;13(3):785. doi:10.3390/nu13030785
U.S.
Departing of Agriculture.Nuts, almonds.
National Institutes of Health.
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.
