Nutritional Facts and Benefits of Almonds You Might Not Now

Benefits of Almonds

We all love almonds, and it can be easily found in every household. While some people like to have them as it is, others try to include them in several sweet and savory recipes. People even gift almonds on different occasions and it is also one of the favorite corporate gift items online shopping. We all are familiar that having almonds daily is good for our health, but we hardly know how exactly it benefits us. Today, let’s explore the nutritional information and unknown benefits of good old almonds.

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  • Protein

Protein is essential for the health of our muscles, skin, hair, hormones, as well as antibodies and cell structures. The protein need is different from each individual with the daily recommended amount being 0.80 gram per kg of the body weight. Apart from fish, chicken, eggs, beans, and nuts, you can get 6 grams protein from 1 serving of almonds.

  • Fiber

Fiber promotes gut health and also helps people with type 3 diabetes and heart diseases. The recommended amount of fiber is 28g per day, which you can get from fruits, vegetables, legumes, and whole grains. 1 serving of almonds can help in getting 3 grams of fiber, which makes them a good source of fiber.

  • Fat

Dietary fat is an essential nutrient that protects organs, helps in hormone production, and supports cell growth. Unsaturated fat is all the more important, which includes monosaturated and polyunsaturated fatty acids, which reduce the risk of heart diseases. It is said that 20 to 35% of the calorie should come from dietary fat, which you can get from fatty fish, oils, avocados, seeds, and nuts. 1 serving of almonds offers 13 grams of unsaturated fat.

Now that you know about the nutritional information of almonds, it is time to look at the never-heard-before benefits of almonds:

  • Source of Vitamin E

Vitamin E is good for your skin and hair, and it is also a powerful antioxidant. You can meet 37% of your daily recommended intake of vitamin E from 1 oz. serving of almonds. It also helps in reducing the risk of heart disease, Alzheimer’s disease, cognitive decline, and cancer.

  • Increase Insulin Sensitivity

Adding magnesium in your diet can lower blood sugar levels and increase insulin sensitivity, especially in people who have type 2 diabetes. A serving of almonds offers 20% of your recommended magnesium intake. It can be a good snack for people aiming at increasing insulin sensitivity.

  • Maintain Healthy Gut Balance

Healthy gut health is the key to overall good health. A healthy gut can boost immunity, as well. A study shows that women who ate 56grams of almonds each day for eight weeks experienced a significant increase in healthy bacteria populations of bifid bacterium and Lactobacillus.

  • Help in Combating Brain Fog

For keto dieters, ketone bodies offer energy throughout the day. Ketones are the body’s way of metabolizing fat for energy instead of glucose. Almonds have more fat (14g) than proteins (6g) or net carbs (3g). Almonds can help in combating brain fog when afternoon slumps steal your energy after lunch.

Considering the many benefits of almonds, it must be a part of your diet daily! And this is the reason, it is also considered as the best corporate gift promotional item for both clients and employees, alike.


  1. Since almond milk is dairy-free, it can be a good option for those with dairy or lactose intolerances looking for something to put on their cereal. According to a recent article on plant-based milk substitutes published in  Critical Reviews in Food Science and Nutrition,  75 percent of the world’s population suffers from lactose intolerance and may benefit from products like almond milk. It can also be a good option for vegans and vegetarians. The article cautions, however, that consumers must remain aware that dairy alternatives usually do not contain anywhere close to the same amounts of calcium and protein as cow’s milk.  Not only is almond-milk cholesterol free, according to the  American Heart Association, monounsaturated fats, such as those found in almond milk, are good for your heart if you substitute them for saturated fats, such as those found in cow’s milk. In a 1999 review published in  Current Atherosclerosis Reports, researchers looked at the  Nurses’ Health Study  and estimated that substituting nuts for saturated fats resulted in a 45 percent estimated reduced risk of heart disease. 


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