An almond is a seed from a fruit that grows from an almond tree. The fruit holds a hard shell, like a pit, with the almond seed inside. Although technically seeds, almonds are considered nuts. People all over the world have been eating almonds for thousands of years. Today, about 80% of almonds are produced in California. You can find almonds in foods and even as added flavor in drinks around the world. If you’re looking for an addition to your diet that packs a healthy punch, a small serving of almonds from time to time can make a big difference.
Nutrition
Like many nuts, almonds provide plenty of nutrients.
Nutrients per serving
An ounce of whole almonds contains:
- Calories: 152
- Protein: 6 grams
- Fat: 15 grams
- Carbohydrates: 6 grams
- Dietary fiber: 3 grams
- Sugar: 1 gram
Almonds are also an excellent source of vitamins and minerals such as:
- Vitamin E
- Vitamin B2
- Magnesium
- Phosphorus
- Potassium
Portion size
It’s easy to eat too many, which could mean you’re getting more calories and fat than you need. A healthy serving is 1/4 cup, or about 23 almonds.
Health Benefits of Almonds
The dense nutrition that almonds provide can benefit your body in a number of ways. If you’re looking to strengthen your heart, your bones, or even your libido, almonds may help.
Almonds could help you:
Lower cholesterol
Eating almonds helps to lower levels of the bad kind of cholesterol, called low-density lipoprotein (LDL), and increase levels of the good kind, high-density lipoprotein (HDL). Almonds also have anti-inflammatory properties to help protect you from heart disease.
Keep a healthy weight
Although they’re high in calories, almonds could help to reduce your risk of weight gain and obesity — as long as you pay attention to portion size. The protein and fiber in the nuts helps you feel full faster, so you can better control your calorie intake while still satisfying your hunger.
Lower blood pressure
The vitamin E, potassium, and calcium in almonds could help to lower your blood pressure, which helps protect against heart disease.
Get essential vitamins, minerals, and fiber
Almonds are rich in important nutrients for your body, including magnesium, vitamin E, and fiber.
Strengthen bones
Almonds have both calcium and phosphorus, which are good for bone health.
Improve blood sugar control
Almonds seem to help curb blood sugar spikes after meals, which is key for people with diabetes.
Improve gut health
Recent research appears to suggest that almonds may help protect the health and immunity of your gastrointestinal (GI) tract. A healthier gut means a better immune system and a stronger body.