10 Benefits of Almonds

molecule no cholesterol cropped1. Contain no cholesterol

Cholesterol increases the risk for heart disease. Levels of cholesterol are directly proportional to the risk of heart disease. This means, the higher the blood cholesterol level, the greater the risk. (1, 7)


molecule low sat. fat.cropped2. Low in Saturated Fat

A 30 gram serving of Almonds, which is a standard serving size, contains 1 gram of saturated fat. (2) This is approximately 5% of a recommended daily value which is considered low. (1,2,3)

molecule supress apeite cropped3. Suppress the appetite

They contain many nutrients that make you feel nourished, and therefore less likely to have cravings. (1)


molecule help absorption cropped4. Help to block the body’s absorption of fat and carbohydrates

They may prove to be significant in the areas of obesity, diabetes and heart disease. (1)

molecule lower LDL cropped5. Lower LDL cholesterol, that is a ‘bad’ cholesterol

Harvard School of Public Health have shown that people who included nuts, such as cashews and almonds, in their diets had their LDL levels reduced by 12%. (1)


molecule monounsaturated fat cropped6. Great source of monounsaturated fats, that is, healthy fats

Monounsaturated fats are considered to be chemicals responsible for reducing the bad cholesterol (LDL cholesterol). (1) Studies also indicate that they may reduce risk of cardiovascular diseases. (4)

almonds fat, almonds nutrients, monounsaturated fat in almonds, fat in almonds

molecule high low potassium sodium cropped7. Have high levels of potassium and are low in sodium

A combination of high levels of potassium with a low levels of sodium may reduce the risk of high blood pressure and stroke. (4)


molecule fiber cropped8. Fiber-rich foods

High fiber not only ease a constipation but also it has detoxifying effects and prevents cancer. (1) Almonds contain approximately 3 grams of fiber in a standard serving size, or 30 grams in case of nuts, which makes Almonds high fiber foods. (2, 3, 8)

almonds, nuts, fiber, fiber content, comparison of fiber in nuts, the most fiber, the least fiber

molecule minerals cropped9. Rich in minerals such as:

Magnesium – important for improving the flow of blood, oxygen and nutrients throughout the body; supports maintenance of normal muscle and nerve function (1, 4)

Manganese – important for function of many enzymes; deficiencies may lead to abnormal growth of bones and tissues (6)

Copper – helps to keep bones, joints and blood vessels flexible; deficiencies may lead to abnormal iron metabolism and various abnormalities in pre-term infants. (1,6) For adequate intake of Manganese and Copper check: Mother and Child Nutrition in the Tropics and Subtropics

Phosphorus – maintains healthy bones, teeth, and structure of a cell membrane; regulates the rate of energy metabolism (6)

To see more: check out the tables enclosed at the bottom

molecule energy cropped10. Provide a significant amount of energy

Almonds are dense nutrient foods that, in addition to fiber, protein, monounsaturated fats, potassium and vitamins, they contain folic acid, zinc, phyto-chemicals, selenium, biotin, riboflavin, niacin, and iron. They are a true nutritional powerhouse. (1)


Recent studies had shown that:

  • almonds have pre-biotic potentials. One study had shown that they stimulate activity of bacteria in the digestive system that is claimed to offer health benefits (5)
  • almonds stimulate immune responses. One study had shown that “almonds improved immune surveillance…towards viral infections.” (5)
  • almonds may attenuate hypertension. Recent studies show promising results of lowering blood pressure through a regular nut consumption (5)

For More Information Check: The Therapeutic Effects of Nuts in Various Diseases


  1. http://www.livingwaychurch.org.au/uploads/4/0/9/3/4093765/almonds_and_cashew_nuts.pdf
  2. www.nutritiondata.self.com
  3. www.accessdata.fda.gov
  4. http://www.foodinsight.org/Content/3842/Final%20Functional%20Foods%20Backgrounder.pdf
  5. http://www.recentscientific.com/sites/default/files/Download_812.pdf
  6. http://www.oxfordjournals.org/our_journals/tropej/online/mcnts_chap10.pdf
  7. https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf
  8. www.weightconcern.org.uk

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1 Response

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