• Rich in lots of goods stuff like healthy fats, vitamin, antioxidant, and minerals, it’s no wonder that are among the world’s most commonly-eaten tree nuts.
  • Almonds are commonly called nuts, but they are actually seeds. People eat almonds as a snack and also use them in cooking and baking. Almonds are a great source of fiber.
  • Eating almonds can keep you fit and healthy. Almonds can help you digest your food and even fight off illness. United States, Spain, Greece, Iran, Turkey are major almonds producers.
  • This is a rich source of Fat, Minerals, Protein, and Vitamin B1. This is a healthyful food and they provide a range of essential nutrients.
  • This have a great source of Vitamin E, that can fight cancer. Are two types they are sweet and bitter.


  • Almonds grow on the tree, which originated in the middle east. It now grows all over the world, especially in warmer climates such as southern Europe, North Africa, and the USA.
  • The small, brown ovals with one tapered end are familiar to us as the almonds nut. These grow within a woody shell inside tough green hulls which grow along the branches of the tree.
  • The almonds most commonly seen in the UK are the shelled version, which have a Reddish-Brown, matt skin. Blanched almonds are also common, which are smooth and cream in colour.
  • Blanched almonds are simply shelled almonds which have had the skin removed. Here, we explore the health benefits of eating, plus how to incorporate them into your diet. But first, what’s actually in almonds? Let’s look at their nutritional value.


These contain a variety of nutrients that are good for the body, including:


Essential for promoting good digestive health, a high-fiber diet helps to normalize bowel movements.

It’s also linked to lower cholesterol levels and aids in achieving a healthy weight


Good for cell health, magnesium is found mostly in bone, but can also be found in muscles, soft tissues, and fluid including blood.

This essential mineral has several important functions. It helps you turn food into energy, builds strong bones, and is vital for proper muscle function.

Remember – your heart is a muscle, so magnesium is important for health function too. Your body can’t make magnesium on its own, so you must get it from your diet.

Luckily, are full of it. The NHS recommends 300mg a day for men and 270mg a day for women. 20 almonds contain 60mg magnesium, so include a handful of almonds as a daily snack you’ll be well on your way to meeting this.


Vitamin E helps maintain healthy skin and eyes.

It’s also known to strengthen the immune system Vitamin E isn’t just great for adding emollient properties to hand cream. In fact, Vitamin E has many benefits, is rich in this multi-tasking nutrient.

Vitamin E can help protect the body’s cells against oxidative damage by free radicals. Vitamin E also helps prevent inflammation, which is a risk factor in many chronic diseases, including osteoporosis.

Vitamin E has also been shown to enhance the immune system, offering protection against several infectious diseases.


Another essential mineral, zinc helps normal DNA synthesis, process the nutrient in the food we eat and helps wounds heal.

It also plays a role in brain health, immune function, and fertility.

We don’t need much zinc and should be able to get enough from our daily diets.

The NHS recommends we get 10mg zinc each day. A 30g serving of almonds has around 2mg zinc.


This trace mineral, found in almonds, is needed for the smooth running of the body.

It’s only needed in tiny amounts, but it helps us break down nutrients from food, among other functions. It’s also been linked to bone health.


Almonds are rich in calcium, with a 30g serving contains 75mg calcium.

Most of us need around 700mg of calcium a day.

Don’t panic if that sounds like a lot – it’s usually simple to get this from a balanced diet.

Calcium is vital to help us maintain the density and structure of our bones and teeth.


For something so small, almonds pack a decent punch of protein, with 21g protein per 100g.

Protein helps build and maintain healthy muscles, bones tissues, and skin.

The relatively high protein content in almonds means they’re great for vegetarians and vegans who don’t eat animal protein.

Scatter a few over a bowl of porridge oats to make a complete protein.


Technically a high-fat food, almonds come with around 50g fat get 100g.

Don’t let this put you off, though.

The fat is the unsaturated type, specifically monounsaturated fat. This is the same type of healthy fat found in olive oil and avocados.

Monounsaturated fat might reduce your risk of developing cardiovascular disease, including heart attacks and strokes.

This is because it helps lower the amount of low-density lipoprotein – also known as bad cholesterol in your body


Here are just some of the many health benefits of eating an-rich diet:

1. They’re Jam-Packed Full Of Antioxidants

which help protect against oxidative stress are full of antioxidants.

Oxidative stress can damage cell molecules and cause things like inflammation, premature aging, and nasty diseases like cancer.

However, it’s important to note that these powerful antioxidants are mostly found in the brown layer of skin around.

The skin removed (blanched almonds) aren’t as good for you.

2. They Can Help Control Blood Sugar

High in healthy fats, protein, and fiber, A great snack choice for people with diabetes.

They also contain high amounts of magnesium, which studies have shown that 25-38% of people with type 2 diabetes are deficient in.

3. They Can Lower Cholestrol

It’s a well-known fact that people with higher cholesterol run a much higher risk of developing heart disease.

A recent study found that people with high cholesterol who ate a diet providing 20% of calories, saw their cholesterol levels lowered over time.

4. They Can Reduce Hunger Pangs

which are both known to make you feel fuller for longer. Almonds are high in protein and fiber.

This means that people with a diet high in protein and fiber tend to consume fewer calories than those who eat more carbs and fats.


There are lots of ways to cook and eat, here are just a few:


  • Heat your over to 175C.
  • Spread on an ungreased cooking sheet on a baking tray and bake for ten minutes.
  • When they are golden brown and fragrant, take them out and let them cool.


  • Heat your oven to 175C.
  • Cover a baking tray with tin foil and place your on top.
  • Spread canola oil over and bake for 8-10 minutes.
  • Remove and sprinkle with the kosher salt.


  • Heat your over to 175C.
  • Spread your on ungreased cooking sheet on a baking tray and heat for 12-15 minutes.
  • Meanwhile, still honey, sugar, water, and oil together in a saucepan and bring to a boil.
  • Take your out from the oven and mix them into your honey mixture.
  • Leave until the have absorbed all the liquid (about five minutes).
  • Sprinkle a bit of sugar over them and let the cool before serving.

A Handful (Roughly 28 Grams) Contains:

Calories: 161

Fiber: 3.5 grams

Protein: 6 grams

Carbs: 2.5 grams

Fat: 14 grams

37% Recommended Vitamin E

32% Recommended Magnesium

Here are some other benefits of having is regularly:

They Can Lower Your Blood Cholesterol

One of the best benefits of having regular is that they can help control and lower your cholesterol levels, therefore, it is beneficial for people with high BP.

According to studies, Lower the level of LDL (Bad Cholesterol) in the body and fill you up with Vitamin E, Magnesium, and Potassium which further cut on toxins and promote uncoagulated blood flow through the arteries and veins. Good blood flow paves way for a healthier heart!

Good For Your Bones

It’s a big tall myth that vegans are deprived of essential calcium by avoiding dairy. Depending on natural milk can help too.

The next time you want to fill up on the calcium dosage, chomp on some almonds. As you know, Contain up to 1/4th of calcium levels as milk and strengthens bones, reducing your risk of developing fractures, injuries, and tears.

There’s also an added benefit to this the high level of phosphorus present can support your skeletal health well.

Good for Diabetic Patients

There are a few nuts and seeds which are best suited for patients with high blood sugar levels, and one of them.

Since are fairly low on carbs and have good fiber, they assist people with an unmanaged blood sugar reading to maintain good glucose readings. Another benefit is the high concentration of magnesium in it, which helps promote better blood sugar control, improve insulin function since a lot of diabetes patients are also deficient in magnesium.

Smaller studies over the year have also observed that consumption of preventing problems like Type -2 diabetes, metabolic syndrome, and related illnesses

Reduces hunger and calorie intake.

The reason being, the low carb, and calorie count it has. Also, make for a preferred snacking option for weight watchers.

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