10 Health Benefits of Almonds and How Many You Should Eat Per Day

Almonds are a calorie- and nutrient-dense food rich in protein, carbohydrates, fat, and fiber. Health benefits of almonds include that they lower inflammation, cholesterol, and risk of heart disease and you can eat 1/4 to 1/2 cup every day.

The almond tree is native to Central Asia but now grows worldwide, especially in hot, dry climates. The almond nut is a seed from the almond fruit called a drupe, with a brown, leathery shell that hardens. Like other tree nuts, almonds are rich in nutrients and have many health benefits.

Almonds are a calorie- and nutrient-dense food rich in protein, carbohydrates, fat, and fiber. A serving of 1 ounce of almonds, or about ¼ cup, has 14 grams of fat, 6 grams of protein, 3 grams of fiber, and 6 grams of carbohydrate. These nutrients make almonds a healthy snack or a great source of protein and energy for vegetarians or vegans. 

Almonds are also rich in vitamins and minerals, including:

• Calcium
• Magnesium
• Potassium
• Phosphorus
• Vitamin E
• Folate

Folate, also known as folic acid or vitamin B9, helps your body break down and use proteins and helps make genetic molecules called DNA and RNA. You also need folate to make red blood cells and for healthy baby development during pregnancy. 

Vitamin E is a fat-soluble vitamin and is essential for your immune system. It helps prevent clots from forming and harming your blood vessels and protects your cells from unstable molecules.  

Healthy fat content is one of the many health benefits of almonds. These fats are mostly monounsaturated, which means they have one unsaturated carbon bond. Monosaturated fats make up about 50% of the nutrients in almonds. Plant-based fats provide energy and can help lower inflammation and other risks. 

Cholesterol is a waxy substance your body needs to build healthy cells, hormones, and vitamins. Your liver makes some cholesterol, and you get the rest from your food. There are two types of cholesterol: HDL, called good cholesterol, and LDL, called bad cholesterol. Too much bad cholesterol or not enough good cholesterol can cause a buildup in your blood vessels and lead to heart disease.

Eating plant-based fats, like monounsaturated fats in almonds, can help lower your cholesterol. 

In one study, patients with type 2 diabetes ate 60 grams of almonds daily for 12 weeks. At the end of the study, their total cholesterol lowered by 6 percent, LDL reduced by 12 percent, and the ratio between the two also lowered. An almond diet led to better overall cholesterol markers compared to those who didn’t eat them. 

C reactive protein, CRP, is a protein your liver makes in response to inflammation. It binds to certain substances in your body and helps remove disease-causing germs and damaged cells. It can also activate inflammatory substances and worsen tissue damage. 

Almonds can help lower inflammation and inflammation markers. A small study compared an almond-free diet to a low-almond and high-almond diet in 25 patients. Those who ate both a low-almond and high-almond diet had significantly lower blood levels of CRP after four weeks. Experts believe the healthy fats, magnesium, and plant chemicals in almonds are responsible. 

Eating almonds regularly can help lower your risk of heart disease by reducing inflammation and cholesterol and improving your blood fat levels. These benefits are likely best when you replace foods high in saturated fats with almonds. 

Some data suggests that people who ate almonds at least four times a week had a lower risk of heart disease. Another study indicated that those who ate almonds at least two times per week had a 15 percent lower risk of coronary artery disease and a 13 percent lower risk of total heart disease.

Carbohydrates contain glucose, a type of sugar your body uses to make energy. As you break down carbs, glucose moves into your blood, and your sugar levels rise. Your body releases a hormone called insulin in response, which helps move glucose from your blood into your cells. 

Sometimes cells can stop responding to insulin, which causes insulin resistance. Your body tries to help by pumping out more insulin, but your insulin and blood glucose levels end up staying too high for too long. Eventually, your body stops making insulin, and you get type 2 diabetes. 

Regularly eating almonds can help improve insulin resistance and help control blood sugar levels. A small study of patients with type 2 diabetes showed that those who ate 60 grams of almonds every day for 12 weeks had lower levels of fasting insulin, fasting glucose, and better insulin sensitivity than those who didn’t. 

Despite being high in calories, almonds can help with weight loss and lower your risk of obesity. The rich fiber and fat content keep you full for longer, which leads to eating fewer calories and eventually weight loss. 

Experts compared a low-calorie diet to an almond-enriched low-calorie diet over six months in overweight and obese adults. Both diets led to weight loss, but those who ate the almonds had greater weight and fat loss and a more significant reduction in waist circumference. They also kept the weight off during the six months while the other group didn’t.

Almonds are rich in fiber and carbohydrates that feed your friendly gut bacteria. Studies show that regularly eating almonds and almond skins can stimulate the growth and activity of beneficial bacteria, leading to a healthier microbiome.

Gout is a type of arthritis that happens when uric acid forms crystals between your joints. Uric acid forms when your body breaks down purines from foods like meat, wine, seafood, and beer. Eating a low-purine diet can help your symptoms.

In one more extensive study, men and women with heart disease ate an almond-rich diet for 12 weeks. At the 6-week and 12-week mark, both men and women had significantly lower blood uric acid levels than the nut-free group. These results suggest that regularly eating almonds as part of a low-purine diet might help gout. 

You can find lots of different almond snacks and products in different styles. For best results, eat 30 to 50 grams, or ¼ cup to ½ cup, of almonds every day as part of a healthy diet.