Benefits of Almonds:


Almonds are high in Vitamin E and magnesium, both of which have been linked to improvements in memory, learning and cognition.  A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels in the plasma and red blood cells, and also lowers cholesterol levels.

"This study is important because it shows that eating almonds can significantly boost levels of vitamin E in the diet and bloodstream. Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy."

  • Ella Haddad, DrPH, RD, Loma Linda University, CA

A study, published in 2015 in Gynecologic and Obstetric Investigation, looked at nut consumption and cancer risk.

They found that individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times.


In a study, published in 2014, scientists found that almonds significantly increased the amount of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow.

Almonds contain relatively high levels of vitamin E, an antioxidant. In fact, they are one of the best natural sources of vitamin E, providing 37 percent of the recommended daily intake in just 1 ounce. Vitamin E helps protect cells from oxidative damage.

Also, higher vitamin E intake has been tentatively associated with a reduced risk of certain diseases, such as Alzheimer's, some cancers, and heart disease.


Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants), which may help prevent cardiovascular disease.

As far as vegetable foods are concerned, nuts and seeds are the richest in fiber after cereals, which could explain why almonds are good for cardiovascular health.

Almond nutritional report

Almonds are nutrient dense.

One cup of whole, raw almonds (143 grams) contains:

Water - 6.31 grams

Energy - 828 kilocalories

Protein - 30.24 grams

Total lipid (fat) - 71.40 grams

Carbohydrate, by difference - 30.82 grams

Fiber, total dietary - 17.9 grams

Sugars, total - 6.01 grams

Cholesterol - 0 grams

Calcium, Ca - 385 milligrams

Iron, Fe - 5.31 milligrams

Magnesium, Mg - 386 milligrams

Phosphorus, P - 688 milligrams

Potassium, K - 1048 milligrams

Sodium, Na - 1 milligrams

Zinc, Zn - 4.46 milligrams

Vitamin C, total ascorbic acid - 0 milligrams

Thiamin - 0.293 milligrams

Riboflavin - 1.627 milligrams

Niacin - 5.174 milligrams

Vitamin B-6 - 0.196 milligrams

Folate, DFE - 63 micrograms

Vitamin B-12 - 0 micrograms

Vitamin A, RAE - 0 micrograms

Vitamin A, IU - 3 International Units

Vitamin E (alpha-tocopherol) - 36.65 milligrams

Vitamin D - 0 International Units

Vitamin K (phylloquinone) - 0 micrograms

Caffeine - 0 milligrams



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