Natural, high-protein almonds are a nutritious snack and quench the appetite in a healthy way.

Loaded with monounsaturated fats; unsalted almonds help to cut the risk of serious health ailments like heart disease.

Just a handful of nuts can give a rich source of vitamin E, which links to helping to protect against Alzheimer’s disease and UV light damage.

Eat skinned almonds since this enhances the effect of vitamin E. Almonds are jam-packed with minerals: magnesium to help with regulating blood pressure, blood glucose control, and nerve and muscle function; and manganese, which helps with regulating blood sugar and promoting strong bones. Health benefits of incorporating crucial nutrients like almonds into the daily diet include preventing weight gain and superior heart health.

Nearly 81% of the world’s almonds are produced in California.


Eating 18 to 22 natural, unsalted almonds on a daily basis is a simple way to include a range of crucial nutrients into the daily eating plan. Almonds are a great source of potassium, magnesium, calcium and vitamin E. In addition, almonds are a perfect way to incorporate fiber and protein in the diet, while naturally low in sugar. They are regarded as one of the healthiest tree nuts and rank high in relation to niacin, riboflavin, vitamin E, calcium, fiber and protein content by weight. A single serving of 22-almonds has 160 calories, no salt or cholesterol, 1 gram of saturated fat and 12 grams of healthy unsaturated fats. Even though coming from fat related content, it is mainly the healthy unsaturated fats as opposed to the unhealthy type.

About 1000 lbs of almonds are needed to produce a single pint of almond oil.

Heart Health

A daily intake of five nuts, like almonds, per day is reported to help reduce the risk of heart disease by up to 50%. A high percent of nutrients contained in almonds help with increasing heart health. For instance, almonds are magnesium-rich which is crucial for preventing hypertension and heart attacks. Additionally, almonds can play a significant role in heart health by preserving healthy cholesterol and cutting back on bad cholesterol.

10 out of the 30 varieties of almonds undergo the procedures to make them suitable for consumption.

Weight Loss

Nuts are helpful for weight loss management. Even though nuts include high fat content, regular eaters are less likely to gain weight compared to those that never consume nuts. Eating nuts, like almonds, at least twice per week helps to cut weight gain by about 31%. The fat, protein and fiber content of almond nuts mean it only needs 1 ounce per day to keep feeling satisfied and full so you are less inclined to overeat. Mid-day food cravings are cut due to the magnesium content in the almonds, which helps to regular the blood sugar. Since nuts are naturally high in calories, a daily intake should be limited to a single serving of 22 nuts or 1 ounce.

90% of fat content in almonds is unsaturated.

Other Benefits

Almonds added to the diet help to increase longevity and intellectual level; they alkalize the body, boost brain activity and lower bad cholesterol. They may also help to fight diabetes and promote gastrointestinal health. A Mediterranean diet containing nuts like almonds help to combat diabetes even with minimal changes to caloric intake, physical activity and weight.

Raw vs. Roasted

Because almonds come in a choice of preparations it is quite difficult to determine which the most beneficial for the health. Eating unsalted, raw almonds are certain to appear at the top of the list as the safest choice, but some prefer the taste of the roasted nuts. Either roasted or raw almonds contain a high dosage of minerals and nutrients. Raw almonds include a high count of natural beneficial fats. This is because the roasting process has the potential to lose these naturally occurring fats. Raw and dry roasted almonds contain similar calories, while roasted almonds (in oil) include more calories.

A 100g serving of almonds contains 578 calories, 21.26 grams of protein, 50.64 grams of fat, 19.74 grams of carbs, 1 milligram of sodium, and 728 milligrams of potassium.

Almond Trees

Almond trees are common in various regions of Africa, North America, Europe and Asia. In the US, a high percentage of commercially sold almonds are sourced in the state of California. Food stores may offer chopped almonds for salads and garnishes, ground almonds for pastes, roasted almonds for snacking and raw almonds for cooking. They can also be treated with savory flavors like hickory-smoked salts to give a more distinct taste.

Nutrition Facts

  1. Almonds include anti-oxidants which help with removing mucous membrane and negative oxygen free radical from the skin.
  2. The high concentration of the unsaturated fatty acid oleic acid helps to cut blood pressure and combat coronary disease.
  3. The unsaturated fats in almonds contain no cholesterol which helps with lowering the level of LDL cholesterol which is beneficial for reducing the chances of experience heart disease.
  4. Almonds are rich in vitamin E which is present in the alpha-tocopherol form and acts like a fat-soluble antioxidant. 25-grams of vitamin E equals 100-grams of almonds.
  5. These nuts are beneficial to pregnant women due to the high folic acid content. Folic acid helps to prevent birth defects and lowers the chance of contracting cervical cancer.
  6. Almonds contain many of the B-complex vitamins like B-6, pantothenic acid, thiamin and riboflavin.
  7. A healthy amount of minerals are present in these nuts like zinc, iron, potassium, magnesium can calcium. A critical mineral like calcium is helpful for preventing conditions like osteoporosis and toning up bones and muscles. A hand-full of almonds everyday helps to meet the daily recommended guideline which is 350-mg for men and 300-mg for women.
  8. Almonds contain the chemical substance phytochemicals which is sourced from plants and helps protect against cardiac problems and cancer.


Homemade Almond Milk in 3 Easy Steps (video)


Further reading:

  1. Almond Milk: Nutrition & Benefits
  2. How to Eat Almonds to Lose Weight
  3. Almonds & Belly Fat


  1. I’ve just starting making almond milk at home using my Magic Bullet and adding water. It grinds the almonds in seconds to create a fine tasting drink. Plus, I occasionally add in natural honey for extra taste.

  2. Eating the skin of the almond is also worthwhile since it is rich in antioxidants and other nutrition’s.