11 Health Benefits of Almonds, the Superfood Nut to Snack on Daily

Almonds are one of the healthiest, highest-protein nuts you can find, and a recent UK study found a link between eating almonds and improved gut health.

Read on for details about the study and an expert's take on more amazing health benefits almonds have to offer. To top it off, we suggest healthy ways to incorporate more almonds into your daily diet and recipes to try.

Study Links Eating Almonds to Gut Health

A research group at King’s College in London published a study that found eating a handful of almonds every day for only four weeks increased participants' production of butyrate, a short-chain fatty acid. This fatty acid has been tied to improved gut microbiome health, as it’s a main energy source for cells in the colon. When these cells are functioning at their peak, it creates an ideal environment for healthy gut microbes to flourish.

The gut microbiome is a group of over a trillion microorganisms that work together to support several different aspects of our health, including the gut and digestion, heart health, skin health, and mental health. Eating a colorful, plant-heavy, and overall diverse diet—almonds included—is essential to keeping your microbiome balanced and functioning.

Beyond this latest discovery, almonds have long been known as a nutrient-dense superfood and an important part of eating for optimal health and nutrition. “No one nutrient makes tree nuts in general, and almonds in particular, ‘healthy.’ says Dr. Katz. "Rather, it's the overall nutritional profile: offering a lot of ‘good’ nutrients we need and don't reliably get enough of, and minimal ‘bad’ nutrients that we tend to get in excess.”

Macronutrient Benefits

Macronutrients are the essential components our bodies need to properly function. Here's how almonds contribute to a healthy macronutrient intake.

Protein

Nuts in general are an excellent source of vegan protein, and almonds are especially high in this essential macronutrient. One serving of almonds (1 ounce or about ¼ cup) provides 6 grams of protein.

Fiber

With gut health top of mind, one of the nutrients creating this impressive nutrient profile is fiber. It helps to maintain regularity and healthy digestion while also acting as a prebiotic—or food for our gut bacteria—to improve the micro-organism diversity in the biome. High-fiber foods like almonds also help to keep us fuller longer while regulating blood sugars after eating.

Healthy Fats

“Almonds are a rich source of healthful unsaturated fat, notably monounsaturated fat (similar to olives and olive oil), while being quite low in saturated fat,” Dr. Katz says. This, in combination with almonds’ protein content, translates to improved satiety.

Plus, these types of fats are associated with improved cholesterol levels and decreased inflammation in the body. One study conducted on almonds, specifically, found that consumption was inversely related to cardiovascular disease risk.

Micronutrient Benefits

Among the small-but-mighty micronutrients and plant compound requirements, almonds deliver a big impact, Here’s just a taste of the most beneficial ones. 

Vitamin E 

One of the fat-soluble vitamins that's a potent antioxidant, vitamin E helps to eradicate free radicals in the body. It also supports the health of our vision, reproductive systems, and skin.

Manganese 

Almonds are packed with the inconspicuous trace mineral manganese, which is vital for forming connective tissue, bones, components of the blood, and certain hormones. It's also important for metabolism, blood sugar regulation, and brain function.

Magnesium

Though typically employed to help with sleep or digestive concerns, magnesium plays a crucial role in energy production as well as muscle and nerve function. Consumption of this mineral has even been associated with reductions in blood pressure.

Copper

This essential mineral is vital to bodily processes such as metabolism, iron absorption, immune system health, the creation of red blood cells, and the formation of collagen to build healthy bones and tissues.

Calcium

Almonds are a good vegan source of calcium, an essential mineral found in many dairy products like milk and cheese. It helps maintain strong bones, muscles, and nerves.

Phosphorus

Similarly to calcium, phosphorus contributes to healthy bones and teeth while assisting with proper growth and cell repair in the body.

Phytochemicals and Antioxidants

Almonds are packed with healthy, powerful plant compounds too. “[They’re] a good source of both antioxidants and plant sterols that have a lipid-lowering effect,” Dr. Katz explains.

They're also full of flavonols, another group of plant compounds: specifically quercetin and kaempferol. Both are super-effective at reducing inflammation in the body and boosting its immune system.

Healthy Ways to Eat More Almonds

Now that we know just how healthy almonds are for us, there are a few things to keep in mind. “The one potential liability, as with most nuts, is that they are rich in calories,” Dr. Katz cautions. Despite that, his team's studies show just how satiating almonds are, naturally helping us to avoid overindulging while providing a handful of nutrients.

Adding another caveat, “Be careful about what is done to them,” Dr. Katz warns. “Honey-roasted almonds [for example] may be fried in oil, changing the fatty acid profile; soaked in honey, adding a lot of sugar; and salted, adding a lot of sodium. This is no longer the same food.”

Almonds that have been roasted and salted, albeit delicious, may be laced with added oils and sodium. An easy way to find out exactly what you’re buying is to glance at the nutrition/ingredient label. Ideally, look for almonds in their “native state” as Dr. Katz says, packaged as "unsalted," "raw," or "dry-roasted" almonds.

You can always enjoy a handful of almonds straight from the container as a satisfying afternoon snack, but try one of these fantastic ways to add almonds to your meals:

• Chop and mix them into yogurt with fresh fruit.
• Sprinkle sliced or slivered almonds onto salads for an irresistible crunch and a pinch of protein.
• Toss them with green beans, fresh lemon, and garlic.
  

Almond Recipes to Try

Keep these recipes handy or add them to your rotation to up your almond consumption and improve your health.

Baked Oatmeal With Cranberries and Almonds

Toasted, chopped almonds are among many yummy ingredients in this casserole-cookie hybrid. To toast raw almonds, set them on a rimmed baking sheet in a 350°F oven until fragrant and golden brown, 8 to 10 minutes, and then let cool before chopping.

Nutty Superfood Breakfast Bites

Raw, unsalted almonds form the base for this amalgam of superfoods that doubles as a healthy meal and an energy-boosting snack. Pumpkin seeds, quinoa, goji berries, blueberries, and pistachios round out the cast of nutritional superheroes found in each delicious bite.

Spicy Almond-and-Seed Salad Topper

Just as crunchy as croutons but healthier and more flavorful, this salad topping combines almonds with pumpkin and sunflower seeds to elevate any salad or grain bowl. Make a batch to have on hand for an instant almond upgrade.

Endive With Ricotta, Almonds, and Raisins

For an easy, healthful appetizer to wow your guests, try this one. Endive leaves serve as boats that take crunchy roasted almonds, creamy ricotta, and sweet raisins on a cruise to Flavortown.

Chicken Skewers With Almond Couscous and Kale

This recipe uses toasted sliced almonds to give couscous a boost in a supporting role. Quick and easy yet flavorful and healthy, keep this side dish in mind for weeknight emergencies.