Seeds and Cereals

Almond health benefits

The almond is an extremely rich oleaginous fruit in nutrients such as fiber, protein, vitamin E, magnesium, vitamin B2 and phosphorus.

In addition, it is very easy to introduce it into the diet, because it can be consumed in various ways, such as: whole, grated, such as flour, oil, milk and butter.

The amount of almond benefits is enormous, even in small portions.

Its properties are very effective in losing weight, and it also helps the body to fight disease and is a potent source of energy.


In a 28g serving (23 units) it contains:

  • Energy: 164 calories
  • Carbohydrates: 5.6g
  • Sugars: 1.4g
  • Fats: 14.4g
  • Proteins: 6g
  • Fibers: 3.3g
  • Potassium: 206mg
  • Cholesterol: 0mg
  • Sodium: 0mg

We saw the properties of the almond in relation to its nutrients, now let’s go to the benefits that this fruit brings to our body:

  1. Cholesterol in the right measure

Know that almonds, being rich in fat, are a great ally to reduce the level of bad cholesterol.

It promotes the increase of good cholesterol, which removes fat molecules from the blood.

As a result of this benefit, almond reduces the risk of heart attacks.

Know that almonds are so significant in lowering bad cholesterol that studies have shown it to be due to vitamin E, contained in its nutrients.

This food is the greatest source of vitamin E in nature.

  1. Helps fight cancer development

Almonds are indicated to prevent any type of cancer, this because it is rich in antioxidants, which attack the body’s free radicals and help to recover damaged cells.

Studies have indicated that almonds are specifically effective against colon cancer, as they aid in the passage of food through the organ.

  1. Slows down skin aging

Another benefit of almonds is related to the skin.

The antioxidants present in the fruit protect the skin against oxidative stress and create a more effective barrier against UV rays, thus preventing premature aging.

Know that a large part of the antioxidants are found in the almond shell, so do not discard them.

The vitamin E it contains helps the collagen and elastin proteins that bind your skin cells together and frees you from free radical damage.

Remember that collagen and elastin are critical to clean, healthy, wrinkle-free skin.

  1. Help with weight loss, increasing satiety

Because they are rich in protein, fiber and unsaturated fat, almonds increase the feeling of fullness, so you eat less and see the results on the scale.

Almonds are rich in healthy fat, they contribute to metabolism, so your body loses more fat as your hunger decreases.

A low calorie diet, along with almonds, is much more effective in losing weight. A good tip for those who want to lose weight is to use fruit as snacks.

You can eat cereal bars that are rich in almonds and use them as a snack in your diet.

  1. great for the heart

Almonds lower the risk of heart disease.

This is because they are rich in unsaturated fats, proteins, potassium and antioxidants.

In addition, this fruit contains folic acid and vitamin E, which are linked to artery health.

Research shows that a diet high in almonds can do tremendous good for artery function in the short term.

  1. Perfect for diabetes sufferers

Almonds help to lower the level of glucose and insulin after meals, which prevents spikes in blood sugar.

About 25% and 38% of those with type 2 diabetes have a deficiency of magnesium, and almonds provide 150mg of magnesium per day, and it is recommended to consume 310mg to 480mg

But what function does magnesium have in our body?

It helps control blood sugar and is linked to over 300 blood processes.

Due to this fact, eating the ideal amount of fruit is very important for diabetics and for those who want to escape these problems in the future.

  1. Great for those with high blood pressure

We’ve already mentioned that almonds are rich in magnesium and that’s why it’s important for people with high blood pressure.

Be aware that a lack of magnesium in the body leads to blood pressure problems, which can lead to heart attacks.

  1. Helps in muscle gain

One of the benefits of almonds is related to muscle development, as they are rich in proteins, which are essential for muscle gain.

Note that ¼ of a cup of almonds has 8g of protein, the equivalent of an egg.

  1. Collaborate with brain health

We’ve already mentioned that almonds are a rich source of many essential nutrients for brain health and that they are great for growing children.

By containing nutrients that enhance brain activity and create new neural connections, the fruit reduces the risk of Alzheimer’s.

In addition to all of the above, vitamins B6 and E slow down the aging of the brain, which causes memory problems.

They also contribute to intellectual processes and magnesium fortifies the nerves in the brain.

  1. Fortify teeth and bones

Another substance present in the fruit is omega 3, also with beneficial properties for bones, this is due to the fact that it has a greater absorption of calcium, making bones stronger and improving collagen production.

As if that wasn’t enough, this fruit contains magnesium and phosphorus, essential for healthy bones and teeth and also prevent osteoporosis.

  1. Increase energy production

To complete your list of benefits, almonds have a good amount of quality calories.

Its nutrients increase energy production and speed up the body’s metabolism.


It is difficult to find harmful effects from this fruit, as it has no contraindications, unless you consume it in excess.

But an almond harm is not directly linked to our organism.

Due to the increased consumption of the fruit, its production has increased 10 times more in the United States since 1965.

Know that California is a major producer of this fruit, comprising about 85% of world production.

Until its harvest, each seed needs 4 liters of water.

As they need constant irrigation, they become harmful to the environment, which, we all know, is undergoing a crisis in relation to its water resources.

It can also cause harm to our body, for example, the exaggerated consumption of this fruit can lead to an increase in body weight.

In addition to these harms mentioned above, there are others, including:

  1. Gastrointestinal problems;
  2. Drug interactions;
  3. Vitamin E overdose;
  4. Increased toxins in the body;
  5. Allergic reactions;

But remember that these side effects only show up if you overeat almonds.


We’ll show you a low-calorie cake recipe with almond flour.



  • 8 eggs;
  • 200g of demerara sugar.
  • 250g of light butter;
  • 500g of dark chocolate;
  • 250g of almond flour;
  • 2 pinches of salt;
  • 2 teaspoons of vanilla essence.
  • 3 tablespoons of apricot jam.


  1. Light the oven on medium temperature;
  2. Melt the dark chocolate in a bain marie;
  3. Separate the yolks from the whites, sift the yolks and beat with the sugar until creamy;
  4. Add almond flour, chocolate with melted butter, vanilla essence and salt;
  5. Beat everything very well;
  6. Separately, beat the whites separated in a snow point and gently add to the dough;
  7. Pour this mixture into a pan greased with coconut oil and almond flour;
  8. Bake for 35 minutes;
  9. Wait until it gets warm, remove from the mold and serve with the apricot jam.

We finish this article here and we hope it was helpful to you.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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