Multiple Health Benefits of Almonds.. Learn About Them

SadaNews - Almonds are known for their numerous health benefits, especially when consumed raw, whether as whole nuts, chopped in food, or ground to make gluten-free cakes.

Many nutrition specialists have confirmed the importance of almonds, which contain high nutritional value.

So let's find out the appropriate daily intake.

45 Almonds

Recent study results revealed that consuming 45 almonds daily can significantly improve gut health and cardiovascular health in individuals suffering from metabolic conditions, such as obesity and high blood pressure.

In this context, Emily Holt, a nutrition specialist, explained: "This research showed how almonds can help slow down blood sugar responses due to their levels of fats, fiber, and protein," according to the "Telegraph" newspaper.

1. Rich in Heart-Healthy Fats

According to Holt, "A 30-gram serving of almonds contains about 15 grams of monounsaturated fats," which are the same "heart-healthy" fats that are abundant in extra virgin olive oil and avocados.

An analysis study published in 2018 in the journal Nutrients showed that almonds reduce levels of harmful LDL cholesterol, a confirmed risk factor for heart disease. Researchers stated that adding a serving of almonds to the daily diet represents a "safe and practical dietary strategy" to help control blood fat levels.

2. Support Gut Health

On her part, Dr. Emily Liming, a microbiome scientist and nutrition specialist, stated that almonds "are among the richest nuts in fiber and are a source of beneficial dietary fiber for gut microbes."

A 30-gram serving of almonds (20 almonds) contains about 4 grams of fiber, which nourishes beneficial bacteria in the gut, creating a more diverse and healthy microbiome, boosting immunity and regular bowel movement, and proper digestion. Sufficient fiber intake also helps with satiety and weight control. Recent studies indicate it can offer cognitive benefits for those over 60 years old as well.

3. Rich in Antioxidants

Almonds are also very rich in Vitamin E, "which is considered a powerful antioxidant," according to Holt. A 30-gram serving of almonds contains about 7.5 mg of Vitamin E—approximately double the recommended daily amount for adults.

Holt added, "It can help maintain skin and eye health and enhance the body's natural defenses against diseases and infections." Numerous studies have linked Vitamin E consumption with lower rates of heart disease, Alzheimer’s, and cancer, although more comprehensive and extensive research is needed to confirm these findings.

4. Stabilizes Blood Sugar Levels

Additionally, due to its low carbohydrate content and richness in healthy fats, protein, and fiber, almonds are an ideal snack for those trying to control their blood sugar levels.

They are also rich in magnesium—where a 30-gram serving contains about 80 mg, nearly a quarter of the recommended daily intake.

Multiple studies have linked magnesium levels to blood sugar control, particularly in individuals with type 2 diabetes.

An analytical study conducted in 2021 and published in the journal Nutrients concluded that magnesium supplements significantly improve blood sugar levels in individuals at risk of diabetes.

Optimal Daily Amount

Moreover, an analytical study conducted in 2022 found that consuming up to 60 grams of almonds daily reduces two different inflammation markers in the body. Similarly, a scientific report conducted in 2021 discovered that consuming 56 grams of almonds daily for 12 weeks reduced inflammation markers.

This recent study indicated that 45 almonds are the optimal amount—more than 100 grams daily. However, both Dr. Liming and Dr. Holt agree that a handful of almonds—about 30 grams daily—is sufficient.

Other Types of Nuts

Holt also noted that walnuts are "a better source of omega-3 fatty acids that support brain and heart health, while cashews contain less fiber but are a good source of iron." This plays a critical role in strengthening the immune system and enhancing good sleep.

Negatives of Almond Consumption

Despite its many benefits, Holt highlighted the almond allergy that poses a life-threatening effect for some, stating that there are "nutritious foods important for those with nut allergies, including sunflower seeds, pumpkin seeds, and chia seeds. Olive oil is also a great source of Vitamin E, as are some whole grains."

She also revealed the caloric content of almonds, noting that a single serving contains 200 calories and can easily be over-consumed. If a person is trying to lose or maintain weight, they should divide their serving of almonds and avoid eating them mindlessly.