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Feeling Peckish? Try Some Almonds and Get to Know Its Benefits

Medically reviewed by Regina Victoria Boyles, MD · Pediatrics

Written by Fiel Tugade · Updated Mar 24, 2023

Feeling Peckish? Try Some Almonds and Get to Know Its Benefits

There are days where we find ourselves looking for something to snack on. Feeling peckish, regardless of whether you are hungry or not at any time of the day is normal. Snacking is a universal behavior. While snacking in itself isn’t harmful, there are go-to snacks that aren’t good for us in the long run. This is where healthy snack alternatives can come in handy, like organic chips or nuts. Almonds are a great example. Read on to find out more about the benefits of almonds. 

A Little Background About Almonds

Almond is a type of tree nut that goes way back as early as 3000 BC. It was even mentioned in the first book of the Bible, Genesis, as a prized food given as a gift. 

Almonds have shells that you need to cut open to get the edible seed that you normally use in your food and drinks. But the good thing about this nut is that no part ever comes wasted. The shells and hulls of almonds are frequently used as livestock feed and bedding after the seed has been extracted.

Apart from that, almonds are also packed with good nutrients such as:

  • Fiber
  • Iron
  • Calcium
  • Phosphorus
  • Magnesium
  • Biotin
  • Vitamin E
  • Monounsaturated Fats
  • Trace minerals (i.e., copper)
  • Phytonutrients, particularly flavonoids, plant sterols, and phenolic acids 

You may have almonds in different ways, be it raw, blanched, dry-roasted, or even oil-roasted. Some may also have it in the following forms:

  • Almond milk
  • Almond flour
  • Whole (or slivered) almonds
  • Almond oil 
  • Almond butter

3 Health Benefits of Almonds

While people may find almonds in their favorite fruit bowls and mixes, almonds are already a snack on their own. Here are some benefits of almonds that could make you want it more. 

Almonds Can Reduce Risk of Cardiovascular Diseases

On top of the list of benefits of almonds is its notable capability to reduce the risk of cardiovascular diseases. Hence, helping you improve your heart health. 

Almonds are rich in healthy fatty acids known as monounsaturated acids (MUFA), which work in tandem with antioxidants. Both of which which are abundant in almonds to protect your heart and the entire cardiovascular system.

It helps by lessening the total and the LDL cholesterol (low-density lipoprotein) and exerting some anti-inflammatory and antioxidant effects. Also, the high amount of unsaturated fat present in almonds enhances the lipid profile, mainly when it replaces other foods high in saturated fat and refined carbohydrates.

It Can Help Prevent Overeating and Weight Gain 

According to a study by Purdue University researchers, consuming 1.5 ounces of dry-roasted, lightly salted almonds regularly allowed individuals to limit their hunger. Moreover, it improved their vitamin E, fiber, monounsaturated fats (good fats) intake, which helps in promoting weight loss and weight maintenance.

In addition to that, people who frequently snack on almonds rather than other foods have lower rates of obesity

These studies also indicate that one of the benefits of almonds is to keep carbohydrate consumption under control.

It Can Enhance Memory and Brain Functioning

Because of their high riboflavin and L-carnitine content, almonds are one of the most popular food for memory and the brain. These two substances are responsible for maintaining healthy neurological activity. It also acts in preventing cognitive decline through the reduction of inflammatory processes in the brain.

Researchers and doctors alike encourage people who are at high risk of developing cognitive diseases like dementia and Alzheimer’s disease to eat almonds, preferably daily or several times a week. 

Furthermore, controlled trials reveal that frequent consumption of nuts, like almonds, are beneficial in several aspects:

  • Lowering inflammation associated with heart diseases
  • Promoting healthy blood vessels
  • Reducing insulin resistance
  • Reducing the risk of blood clots that could result in heart attacks and even death

Key Takeaways

Almonds are one of those snacks that are an excellent source of nutrients. Make sure to include the benefits of almonds in your snack stash aand satisfy sudden cravings the healthy way!
What’s your go-to healthy snack? Share them with us in the comments.

Learn more about Nutrition Facts here.


Hello Health Group does not provide medical advice, diagnosis or treatment.

Medically reviewed by

Regina Victoria Boyles, MD


Written by Fiel Tugade · Updated Mar 24, 2023

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