Toss them in your salads, churn them into nut butter, or incorporate them into homemade granola bars.
There are dozens of almond varieties, belonging to two main categories: sweet or bitter.
What may be more important nutritionally speaking, though, is how theyre prepared and flavored.
Here are seven possible benefits you’ll reap!
Thanks to their protein and fiber content, almonds are satiating in between meals.
Department of Agriculture (USDA).
Proteins are the building blocks of the body, and they’re essential for muscle growth.
Its no secret that fiber is an essential nutrient for heart and gut health.
Theyre especially rich in monounsaturated fats, saysJenna Volpe, RDN, who practices in Austin, Texas.
Volpe says the monounsaturated fats in almonds raise good HDL cholesterol.
Heart health aside, healthy fats are an essential part of a balanced diet.
Too much fat, though, could lead to weight gain, because fat is high in calories.
Antioxidants like vitamin E fend off unstable molecules called free radicals, which damage cells when left unchecked.
Chan School of Public Health.
Volpe recommends almonds as a bioavailable form of vitamin E thats easily used by the body.
They contain monounsaturated fatty acids, which play a role in lowering bad LDL cholesterol.
Almonds can also increase HDL, orgood cholesterol, levels.
Although you don’t always notice it, inflammation shouldnt go unchecked, says Simon.
Antioxidants like vitamin E found in almonds play a role in reducing chronic inflammation, Simon explains.
They also help reduce oxidative stress in our bodies, which results in reduced inflammation.
High in Magnesium, Almonds May Help Lower Blood Pressure
Blood pressure is another important marker of heart health.
Fortunately, high blood pressure can usually be remedied with lifestyle changes and medication.
(If youre wondering, nuts are encouraged on both these recommended diets.)
In addition to reducing cholesterol and inflammation, almonds also reduce blood pressure, Simon says.
Almonds are a good source of magnesium, per the USDA, offering 76.5 mg per oz.
Magnesium, Simon says, can help to lower blood pressure.
Magnesium deficiency can also cause elevated blood pressure, so eating magnesium-rich foods like almonds can help correct this.
Asmall studyfound that almonds and almond skins have potential prebiotic properties.
Ultimately, almonds are a great source of dietary fiber without any adverse gut symptoms.
Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine.
She believes that eating well should be simple, pleasurable, and sustainable.
She’s a student of herbal medicine and women’s integrative and functional medicine.
