9 Health Benefits of Almonds

Almond, otherwise known as Badaam, is one of the world’s most loved tree nuts that come from a family of Rosaceae. They are tasty and highly nutritious nuts packed with fiber, fats, antioxidants, vitamins, and minerals. We call it a nut, but they are actually the seed of the almond tree. Badaam is white in color, enclosed with a hard shell, oval shape, covered by a light orangish-brown skin, and has a sweet, nutty smell. This delicious nut adds taste and aroma to your food. The little nuts are available in different forms such as whole, slivered, flaked, sliced, flour, milk, oil, and butter. Almonds are crunchy and come sweet or salty, raw or roasted, sprouted, or unsprouted.

Common Varieties of Almonds

• Nonpareil Almond – Common type, has a soft and light color shell, flat shape nut.
• Carmel Almond – Another popular type with a soft shell, slightly wrinkled surface, and narrow in shape.
• Butte Almond – Semi-hard shell, small in shape and mostly used for a nutty chocolate bar.
• Peerless Almond – Hardshell, has a medium shape and fairly wrinkled surface.
• Sonora Almond – Dark brown in color, has long narrow shape and rough surface.

Nutritional value per 100 g

Health Benefits of Almonds

1. Rich in Vitamin C

Almonds are rich in vitamin E, a group of powerful antioxidants that help build cell membranes and protect cells from oxidative damage. Just one ounce of plain almonds provides 7.28 mg of vitamin E. This amount contributes to lowering the risks of cardiovascular diseases, Alzheimer’s, and certain cancers. While consuming adequate levels of vitamin E offers numerous health benefits, excessive intake may increase the risk of prostate cancer.

2. Supports Heart Health

Including almonds in a healthy diet can benefit your heart. Almonds are high in monounsaturated fatty acids (MUFA), vitamin E, and flavonoids, which protect cardiovascular function and reduce the risk of heart disease. They are also a good source of essential minerals for heart health. Regular consumption of a handful of almonds can improve blood flow to the heart and significantly increase antioxidant levels in the bloodstream.

3. Maintains Skin Health

Almonds are packed with antioxidants such as catechin, epicatechin, isorhamnetin, quercetin, and kaempferol, which combat damage from UV rays, pollution, sun exposure, and even certain skin cancers. Many skincare products use almonds for their fatty acids and vitamin E content. Adding almonds to your routine can help you achieve acne-free, clear, and glowing skin. Applying almond oil to the face reduces wrinkles, slows the photo-aging process, and minimizes sunspots and pigmentation.

4. Stimulates Hair Growth

Almonds are rich in nutrients and magnesium, which promote hair growth and prevent dandruff and hair damage. They provide essential nutrients to hair follicles, strengthening hair strands. Almonds also contain catalase, an antioxidant that delays the onset of gray hair. Sweet almond oil can be used to moisturize and hydrate hair, keeping it healthy. A magnesium deficiency often leads to hair fall, so eating almonds helps reduce hair loss and encourages growth.

5. Improves Brain Power

Almonds contain L-carnitine and riboflavin, which support the growth of brain cells and reduce cognitive decline. These compounds enhance neurological activity and reduce brain inflammation. Additionally, almonds are rich in phenylalanine, a brain-boosting chemical. According to Ayurveda, soaking 6–7 almonds in water overnight and consuming them the next morning maximizes their benefits for brain health.

6. Assists in Weight Loss

Almonds are nutrient-dense and high in dietary fiber, which helps prevent overeating and weight gain by keeping you full longer. Including almonds in your diet can aid in managing weight and promoting weight loss.

7. Boosts Energy

Almonds are an excellent source of manganese, B vitamins, copper, and magnesium, which boost energy levels. Magnesium and vitamin E contribute to energy production and help maintain energy throughout the day. Incorporating almonds into your daily snacks can keep you active and energized.

8. Strengthens Teeth and Bones

Almonds contain essential minerals like calcium, magnesium, and phosphorus, which promote healthy teeth and bones. Regular consumption lowers the risk of bone fractures, fights osteoporosis, and helps prevent tooth decay and cavities. These benefits are particularly significant for menopausal women.

9. Controls Blood Sugar

Almonds increase insulin sensitivity in people with type 2 diabetes, thanks to their magnesium content, which helps regulate blood sugar levels. A diet that includes almonds can provide 20% of the daily magnesium requirement, while the fiber in almonds helps maintain stable blood sugar levels.

10. Reduces Bad Cholesterol

Although almonds are high in fat, they contain heart-healthy unsaturated fats that reduce low-density lipoprotein (LDL), or bad cholesterol. Consuming a handful of almonds daily can raise vitamin E levels in plasma and red blood cells while boosting high-density lipoprotein (HDL), or good cholesterol. These nutrient-rich nuts also reduce the risk of certain heart diseases.

11. Prevents Cancer

The fiber in almonds aids detoxification, significantly lowering the risk of colon cancer. Additionally, the flavonoids and vitamin E in almonds inhibit the growth of breast cancer cells.

Summary

Almonds are delicious tree nuts packed with healthy fiber, monounsaturated fats, protein, and essential nutrients. They serve as an excellent dairy alternative and offer numerous health benefits. Including almonds in your daily diet can help maintain a strong immune system and overall good health.