Ten Benefits of Almonds + 5 Great Recipes

Health Writer, Author

Do you get hungry in between meals, and then overeat at lunch or dinner?

Are you interested in learning about healthy snacks which can boost energy levels throughout the day and keep you going strong?

Then look no further than almonds, a “supernut” which is packed with nutrients that bring your body an amazing array of benefits, including those below.

Almonds Support Healthy Bones

If you are after strong and healthy bones, don’t just think about dairy products! Foods like almonds are great for you as well: a single serving can give you 385mg of calcium and 386 mg of magnesium, minerals which, along with nutrients like vitamin D, strengthen your bones and make it less likely that you will develop osteoporosis (a disease marked by weakening bones and fractures) as you age.

Almonds are Good for Joint Health Too

Stiff, sore inflamed joints can be a real problem: not only do they make it more difficult to do your work throughout the day, they can also interfere with simple activities like walking or running. And many conditions that affect the joints — like rheumatoid arthritis — can strike you when you are middle-aged or even young.

So where do almonds come in? They are rich in both linoleic and linolenic acids, fatty acids which decrease inflammation throughout the body and can reduce painful, stiff or inflexible joints.

Almonds Can Boost Your Energy Levels

Are your energy levels just not what you would like them to be? A diet which is rich in almonds can help with the problem of feeling chronically tired. This is because almonds are an excellent source of both manganese and copper, minerals which can help your cells produce more energy. The presence of vitamin B-12, helps make energy pathways through the body more efficient, so you can go all day and do what you need to do!

Almonds Reduce High Blood Pressure

Doctors have dubbed high blood pressure “the silent killer” because, though it has few warning signs, it can lead to serious problems like heart attacks or strokes. However, it is possible to control this problem naturally by carefully choosing what you eat. Almonds have been linked in several studies to lower blood pressure levels. Mostly this is due to their high levels of magnesium (which relaxes the arteries around the heart to increase blood flow and decrease pressure) and potassium (which acts on the muscles of the heart to keep blood pressure at a healthy level).

Almonds Lower Cholesterol Levels

High cholesterol is another major risk factor for heart attacks and strokes — but the good news is, this problem can be greatly influenced by your diet!

In a British study, patients with elevated LDL “bad” cholesterol levels were put on a diet which included almonds and other nuts as well as soy protein and fiber. Within two weeks, significant differences were noted in their cholesterol levels. It is believed that this is due to the combination of monounsaturated fat, fiber and antioxidants like vitamin E that almonds are so rich in.

Almonds Improve Your Digestion

If you are looking for ways to improve your digestion, you should definitely be adding almonds to your diet in order to combat this issue. Why? Almonds are rich in fiber (3.5 grams in every serving) and fiber has been proven to improve the gastro-intestinal system and it can reduce the chances of having problems like constipation.

Almonds Help You to Lose Weight

In the past, many dieters have stayed away from almonds and other nuts because they are a calorie-dense food. However, there is a growing body of evidence to show that almonds can actually help those who are wanting to achieve their weight loss goals. In one study out of Canada, it was shown that dieters on an almond-enriched diet did better than those on a diet high in complex carbohydrates, even though the overall calorie intake was the same for both diets. The patients who ate almonds regularly had lower percentage of body fat and stored water weight, smaller waist circumferences and overall lower weight.

Almonds Support a Healthy Brain

As you age, cognitive skills like memory and learning can take a real hit. However, important nutrients in almonds like riboflavin and L-carnitine can help improve the health of neurons and increase the number of neural pathways, which can help to reduce the risk of problems like Alzheimer’s disease.

Almonds are Great for Diabetics

Because of their unique blend of healthy fats, protein and fiber, they are a perfect food for diabetics who want to manage their condition. In several studies, regular use of almonds in the diet has lead to an improvement in several markers for this disease, including postprandial blood sugar (or the blood sugar after a meal), overall blood sugar and insulin resistance — even when a meal that is high in carbs, such as pasta, was eaten.

Almonds Decrease Your Risk of Gallstones

Gallstones are a painful complaint of the digestive system which often requires surgery — and is a particular problems for people who are middle-aged, female and have weight problems. Almonds, however, can be a game-changer; in one study of American women, it was found that those who ate almonds or other nuts at least once a week reduced their chance of getting gallstones by around 25%.