Are Almonds Good For You? 10 Health Benefits & Nutritional Info

Almonds are good for you because they are rich in fiber, protein and healthy fats. These nutrients help to keep blood sugar levels within normal ranges, which can help to prevent diabetes.

Being they are rich in antioxidants (like tannins, flavonoids and vitamin E), almonds are able to eliminate excess free radicals in the body, which can prevent diseases such as heart attacks, strokes and cancer.

Almonds are commonly found in supermarkets and health food stores. They can be eaten fresh, as a dessert or in morning and afternoon snacks. Almonds can also be used in preparations such as plant-based milk, almond butter and almond flour.

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Health benefits

The main health benefits of eating almonds are:

1. Treating and preventing osteoporosis

Almonds are rich in phosphorus and calcium, which are minerals that strengthen and maintain bone health. This can be beneficial for treating and preventing osteoporosis.

Almonds are also rich in magnesium, an important mineral for bone health, It can play a role in preventing problems such as fractures, osteopenia and osteoporosis.

2. Preventing cancer

Almonds are rich in flavonoids, vitamin E and tannins, which are compounds that have antioxidant properties that fight excess free radicals. Free radicals are one of the main factors in the damage of healthy cells, and therefore almonds can be consumed to prevent some types of cancer.

3. Promoting muscle gains

Almonds are high in protein, making them a great option for promoting muscle gains, especially for those who adhere to a vegetarian or vegan diet. Check-out other high protein foods that you can incorporate in your diet. 

4. Decreasing LDL cholesterol

Almonds contain excellent amounts of omega 3, 6 and 9, which are healthy fats with anti-inflammatory action. They help to keep LDL levels low, which can help to prevent cardiovascular diseases such as heart attacks, angina and strokes.

Almonds are also rich in antioxidants which prevent the oxidation of fat cells, which help to keep cholesterol and triglyceride levels normal.

5. Preventing neurological diseases

Because they are rich in vitamin E and flavonoids, almonds have an antioxidant and anti-inflammatory action that protect central nervous system cells from inflammation and free radicals. They can help to prevent neurological diseases such as Alzheimer's and dementia.

6. Managing and preventing diabetes

Almonds are rich in fiber, which helps to slow down the sugar absorption and helps to keep blood sugar levels normal. 

They are also rich in antioxidant compounds like flavonoids and tannins, and can therefore also promote optimal functioning of the pancreatic cells that produce insulin.

7. Fighting constipation

Because they are rich in fiber, almonds to add bulk to the stool, which can help with constipation.

Almonds are also rich in magnesium, an important mineral for stimulating natural bowel movements and facilitating stool elimination.

8. Lowering high blood pressure

Almonds are rich in magnesium, a mineral that helps to dilate blood vessels and promote blood circulation. This can help to reduce high blood pressure.

They are also an excellent source of potassium, which can promote the elimination of excess sodium through the urine. This can help to keep blood pressure levels normal.

9. Promoting weight loss

Almonds are a low glycemic index food, as they contain excellent amounts of protein and fiber. They can help to keep you full and reduce hunger and overeating throughout the day, which can lead to weight loss. Check-out other low glycemic index foods that you can add to your weight loss diet.

10. Preventing cramps

Almonds are high in potassium and calcium, which can help to soothe irritated muscle. This is particularly beneficial for those who experience cramps after exercising.

Nutritional information

The following table outlines the nutritional information for 100 g and 30 g of natural unpeeled almonds:


Quantity in 100 g (84 units) of unpeeled almonds

Quantity in 30 g (25 units) of unpeeled almonds


643 calories

192.9 calories


56 g

16.8 g


7.2 g

2.2 g


21.6 g

6.48 g


12 g

3.6 g

Vitamin E

24 mg

7.2 g


270 mg

81 mg


860 mg

258 mg


260 mg

78 mg


410 mg

123 mg


4 mg

1.2 mg


3.1 mg

0.9 mg

In order to obtain these health benefits,  it is also essential to maintain a balanced diet and to exercise regularly.

How to eat

Almonds can be eaten fresh, but it is advisable to opt for unpeeled almonds, as these contain more antioxidants. This oilseed can be eaten pure or added to yogurt, salad, rice or fruit salads. The ideal recommended amount per day is 30 g, which is equivalent to approximately 25 almonds.

In addition, almonds can also be used to prepare milk, almond butter and almond flour, which can be incorporated into vegetarian or lactose free diets.

Almonds recipes

Almonds can be consumed whole, slivered or chopped to be added to recipes like salads, butter or cakes.

1. Almond butter


  • 400 g raw almonds, unpeeled
  • ½ teaspoon salt


Place the almonds and salt in a food processor and blend at maximum speed until it becomes a flour. Clean the sides of the processor with a spatula and blend for another 40 seconds. Continue this process until you have a creamy, homogeneous paste. Transfer to a jar with a lid and store in the fridge for up to 5 days.

2. Salad with almonds


  • 2 tablespoons of unpeeled almonds
  • 5 lettuce leaves
  • ½ a handful of rocket leaves
  • 1 tomato
  • Black pepper to taste
  • 2 tablespoons of white cheese (ricotta, mozzarella, etc.)


Wash the lettuce, rocket leaves and tomatoes well. Chop the leaves as desired and place in a salad bowl. Cube the tomato and add to the bowl with the leaves. Chop the almonds and cheese and add to the other ingredients. Add the pepper, mix the ingredients gently and serve.

3. Cake with almond flour and lemon


  • 4 eggs
  • 200 ml natural lemon juice
  • ¼ cup coconut oil
  • ½ cup brown sugar
  • 1 cup almond flour
  • ½ teaspoon cinnamon powder
  • ½ teaspoon nutmeg
  • 1 level teaspoon of baking powder


Preheat the oven to 180ºC (or 350ºF). Beat the eggs, flour, coconut oil, lemon, cinnamon and nutmeg with a mixer or blend in a blender. Transfer the mixture to a bowl, add the sugar and stir with a spoon or spatula. Add the baking powder and gently fold it into the dough. Pour the batter into a greased baking tray or silicone mold and bake for 40 minutes or until the cake is golden brown. Wait for it to cool and serve.