The 3 Hidden Health Benefits of Almonds You Didn’t Know About

Sure, you know almonds are healthy. The brown, oblong nuts are famous for their heart-healthy monounsaturated fats, their antioxidant vitamin E, and their plant-based protein. It’s no wonder they have a reputation for being crunchy—both in the literal way and the naturally-good-for-you way—enhancing all sorts of wholesome dishes from muffins to trail mixes.

But it turns out, almonds have been holding out on us. New research shows they harbor even more health benefits than we thought. Recent studies have unveiled that almonds can benefit your gut, elevate skin health, and even support fitness. SHAPE tapped dietitians to weigh in on the real-world takeaways from these hidden benefits—so you can enjoy going nuts more than ever.  

Almonds Benefit Gut Health 

It’s well known that the fiber in almonds supports healthy digestion. A quarter-cup serving of whole nuts boasts 4.5 grams of fiber, or 18% of the daily recommended fiber intake for men and 12% for women. Getting plenty of fiber not only smooths intestinal transit but also feeds the good bacteria that make up a happy gut microbiome.

A December 2022 study in the American Journal of Clinical Nutrition suggests that fiber isn’t the only factor that makes almonds good for your gut. The study investigated how gut microbes break down almonds to produce a substance called butyrate.

So… what’s butyrate and what does it have to do with your belly? “Butyrate is a short-chain fatty acid (SFCA) and is produced by gut bacteria after they ferment fiber,” explains gut health dietitian Amanda Sauceda, MS, RDN. “Butyrate is the preferred fuel source by the colon cells, and it can also play a role in maintaining the lining of the gut.”

Butyrate (which, by the way, is pronounced “byoo-ter-ate”) might boost digestive health by lowering inflammation, fortifying the gut barrier, and even relieving some gastrointestinal conditions. “There is also research looking at butyrate playing a role in appetite and satiety,” says Sauceda.

The study also saw that eating almonds significantly increased people’s stool (AKA #2) output. This important indicator of gut health likely comes back to almonds’ high fiber content. “Adding more fiber into the diet is a big way to help alleviate constipation,” says Sauceda. And, since participants reported no adverse gut symptoms from eating more almonds, Sauceda says there’s good reason to get crunching.

Almonds Are Fitness Fuel

Almonds make a great pre- or post-workout snack thanks to their combination of complex carbs and protein. But get this: according to a study from January 2023 in Frontiers in Nutrition, almonds offer even more oomph for your workout than you might think. In this research, the nuts helped reduce fatigue and tension during muscle recovery, increased leg and lower back strength, and decreased muscle damage post-workout. 

The reason for these impressive effects lies in almonds’ unique matrix of nutrients, says dietitian Kristen White, RDN, LD, CLT. “Almonds contain several key nutrients that aid in post-workout muscle recovery, including protein, antioxidants, and magnesium,” she says. “Protein provides essential amino acids specifically helpful for muscle recovery. Antioxidants, such as vitamin E, phytochemical polyphenols, and flavonoids aid in combating oxidative stress.” Because exercise induces oxidative stress, consuming high-antioxidant foods like almonds can help in reducing the resulting muscle damage. Add almonds to your recovery day must-have list (and throw them in your gym bag for a light nosh pre or post-sweat sesh).

Almonds Are Good for Skin Health

When you think of skincare, your thoughts might first turn to topical creams or prescription cleansers. But certain foods—like almonds—can offer a delicious, lower-cost alternative.  

A February 2021 study in Nutrients showed that eating high doses of almonds (we're talking approximately 56 whole almonds per day) led to less wrinkle severity and a reduction in uneven skin tone due to pigmentation. Postmenopausal women who consumed 20% of their daily calories from almonds experienced 16% decreased wrinkle severity after 24 weeks. Granted, that’s a lot of almond eating, but it’s a promising indicator of the power of almonds for anti-aging.

Another study from September 2021 looked at almonds’ ability to help the skin resist harmful UVB rays. Healthy Asian women who ate 1.5 ounces (about 1/2 cup) of almonds daily for 12 weeks had better protection from UV sun damage than a group that ate a similar amount of pretzels. That seems like a simple snack swap.

Much like almonds’ benefits for fitness, their effects on the skin probably have to do with their wealth of antioxidants. “Oxidative stress can lead to premature aging and damage to skin cells. Vitamin E [in almonds] helps neutralize free radicals and supports skin repair and rejuvenation,” says White. Meanwhile, almonds also pack zinc and selenium, essential micronutrients for healthy skin. “Zinc supports collagen production and wound healing and helps regular oil production, while selenium is involved in antioxidant defense,” says White. 

How to Get More Almonds in Your Diet

Whole, slivered, ground, and more—you’ve got your choice of almond options if you want to include more of the beneficial nuts in your diet. Eating a serving each day is a totally worthwhile goal for health perks. “A typical serving size of almonds is about 1 ounce, which is approximately 23 almonds. This is the perfect serving size to receive their antioxidant benefit,” says White.

At breakfast time, add some interest to an oatmeal bowl or a smoothie with a sprinkling of slivered almonds. Or, for a healthy lunch, toss some whole nuts onto a green salad or fold sliced ones into a chicken or tuna salad wrap. At dinner, roasted vegetables can get a crunchy upgrade with a topping of toasted, slivered almonds, or meats might get an almond flour coating before hitting a sauté pan for cooking.

Then, of course, there’s the easiest eating occasion for almonds: snack time. There’s nothing wrong with popping a handful directly into your mouth, but if you prefer to get creative, toss together a trail mix with other nuts and dried fruits. You’ll reap all the benefits you already knew about from almonds—and some new ones, too.