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Everything You Need to Know About the Health-Boosting Benefits of Almonds

If you're looking for shiny hair, better digestion, and smooth skin, check out the health benefits of almonds.

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benefits of almonds

Help digestion

Almonds are a great source of fibre, says Bonnie Taub-Dix, Registered Dietician Nutritionist for Blue Diamond and author of Read It Before You Eat It: Taking You from Label to Table. Eating a handful of almonds or drinking a glass of almond milk can keep your gastrointestinal tract moving and prevent constipation. Almonds can also promote healthy bacteria in your gut. This can help you digest your food and even fight off illness. For a quick breakfast, try our Almond, Date and Espresso Shake recipe.

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Close up of oats face pack or Avena sativa facial mask i.e crushed or powdered almonds or badam

Moisturize skin

If you suffer from dry, flaky skin, a cream or lotion that contains almonds could be the answer. “Almonds provide healthy fats to help keep skin supple,” says Bonnie. Almonds also support glowing skin by giving your body a punch of vitamins A and E. Make your own almond facial oil by filling a small glass bottle with almond oil, then adding up to five drops of the essential oil of your choice. It will last up to a year.

And if it’s moisture you’re looking for, check out our two-ingredient avocado oil scrub.

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Almonds in brown bowl on wooden background

Protects from heart disease


In addition to giving you glowing skin, vitamin E in almonds can help your heart as well. A study in the Journal of Nutrition found that diets high in vitamin E are linked with lower rates of heart disease. Try snacking on a handful of almonds or whipping up a batch of our fave energy bites.

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Creative flat lay workspace with minimal style.

Eliminate cravings


If you find yourself always reaching for a chocolate chip cookie when that afternoon slump hits, try keeping a dish of almonds on your desk. Their salty crunch is known to squelch cravings, says Bonnie. And if you can’t get that sweet tooth out of your mind, make our Almond and Smoked Salt Blondies.

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Almond oil in bottle on wooden background.

Add shine to dull hair


If dry winter air has left you with brittle hair, reach hair products with almond oil. Its healthy fatty acids help strengthen hair and add texture. When you use hair products with almond oil, the fats absorb into your hair, keeping each strand strong and shiny. (This avocado hair mask can give you those same benefits too!)

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Almonds in white porcelain bowl on wooden table.

Promote healthy cells


Not only are almonds packed with healthy fats and protein, but they’re also rich in antioxidants. These plant compounds can protect your cells from oxidation and premature aging. For an antioxidant-rich snack, enjoy a bowl of almonds and berries. Or skip the fruit and go decadent with this Almond and Brandied Cherry Semifreddo.

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Snack of almonds in red heart shaped bowl on chevron patterned background

Lower cholesterol


Almonds are one of the best foods for naturally lowering your cholesterol. Studies show that eating almonds can lower LDL or “bad” cholesterol levels. They’re also quick and convenient, so you’ll never have to rely on vending machine food for a snack. Throw a pack in your car for easy snacking on the go. These other 8 foods are a great for lowering your cholesterol naturally.

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Close up top view of healthy almond milk in drinking glass with seed in white cup and wooden spoon on white wooden table plate

Reduce the risk of diabetes


Start your day right with a bowl of breakfast cereal sprinkled with almonds. Studies show that eating almonds with your cereal slows down the absorption of the carbohydrates in the cereal, says Bonnie. This buffering effect from the protein and fats in almonds has been proven to lower your risk for developing high blood sugar and diabetes. Here’s more on how to improve your diet when you have diabetes.

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Dried almond nuts in jar.

Lower blood pressure


Almonds are rich in magnesium which can help lower blood pressure. Studies show that having a low magnesium level in your blood can put you at risk for high blood pressure. Adding magnesium-rich foods like almonds can protect you. Check out these 5 rules for lowering blood pressure naturally.

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Almonds on a rustic wooden table and almond in bowl

Keep you full

Almonds are high in plant protein, keeping you full and satisfied all afternoon long. They’re also a healthy source of “calcium, vitamin E, phosphorus, and a wealth of nutrients,” according to Bonnie. Up your daily protein intake by sprinkling sliced almonds over just about any meal or snack. Next, read up on 8 surprising facts about this delicious superfood.

Originally Published on Taste of Home