10 Health Benefits of Eating Raw Almond Nuts Evidence-Based

Almonds (Prunus dulcis) are seeds that have very many nutrients, which include vitamins, proteins, minerals, and fiber, which makes them very healthy.

A handful of almonds have an eighth of a human’s daily protein needs. Almonds are consumed in various ways which include, roasted, eating them raw, oil, adding them to dishes, or toasting them.

Almonds have been in existence for over 5000 years. Let’s now look at the health benefits of almonds. 


Almonds’ nutrition

One handful of almonds contains;

  • Calories
  • 6.1 g of carbohydrate
  • 14.2 g of fats
  • 3.5 g of fiber
  • 6.0 g of fiber
  • 76.3 mg of calcium
  • 76.5 mg of magnesium
  • 1.0 mg of iron
  • 136 mg of Phosphorus
  • 208 mg of Potassium
  • Sugars lactose
  • Proteins, e.g. Tryptophan, Threonine, Isoleucine, Leucine, Lysine, Methionine, Cystine, Phenylalanine, Tyrosine, Valine, Arginine, Histidine, Alanine, Aspartic acid, Glycine, etc.
  • Vitamins


The 10 Health Benefits of Eating Raw Almond Nuts:


1. Almonds have lots of nutrients

Almonds are nutrient-packed, considering the nutrients mentioned above. However, the outer shell is more nutritious than the inside, so it’s advisable to buy almonds whose outer shells have not been removed.


2. Almonds are rich in Vitamin E

Vitamin E is some sort of fat that is soluble in the body. When taken, it acts as an antioxidant, thus helping to protect the body cells from damage.

Almonds are among the best-known sources of vitamin E in the world. Some research has attributed high vitamin E intake to lowering heart diseases, some types of cancer, and Alzheimer’s disease.


3. Almonds are antioxidants-packed

Almonds are also a very incredible source of antioxidants. Antioxidants are linked to preventing inflammation, aging, and some types of cancer. However, the part that contains all these antioxidants is the shell/skin. To get all these properties, don’t buy almonds that have no skin.


4. They help in Blood Sugar Control

People with diabetes are advised to eat foods that are low in carbs but high in healthy fats, protein, and fiber.

Almonds contain all these properties, thus making them a perfect choice for the diabetics.

A high almond (magnesium) intake has been proved to prevent type 2 diabetes and metabolic syndrome.


5. They help in regulating blood pressure levels

An abnormal blood pressure/high blood pressure is most likely to lead to a heart attack, kidney failure, or even stroke, and taking almonds could help in curbing all these. This is because almonds have magnesium, which aids in the control of the blood pressure.


6. Almonds prevent oxidation of LDL cholesterol

LDL oxidation is a causative agent of many heart diseases. Almonds not only lower the LDL levels but also prevent LDL from oxidation. This is because almond’s skin has polyphenol antioxidants that are responsible for preventing the oxidation.


7. Almonds help in lowering Cholesterol Levels

It has been proven that almonds can reduce the levels of LDL cholesterol, thus reducing the risk of getting a heart disease.


8. It reduces calorie intake

Among the major almonds, the composition is the proteins and fiber, and they are also low in carbs.

Proteins and fiber are known to give some fullness feeling, thereby reducing the rate of food intake hence reducing calories.


9. Weight loss

Almonds make one full faster, thus preventing one from over-eating. The long term advantage of this will be shedding some weight.


10. Almonds help in boosting bone health.

Good bone formation and growth are made possible by minerals like calcium, manganese, copper, zinc, and proteins.

The good thing is that almonds contain all these minerals, thus being an important tool for making stronger bones.


Related: 10 Health Benefits of Organic Tart Cherry Juice Concentrate


Are there any risks associated with taking almonds?

Yes, there are, and they include allergy, choking, and aspiration.

Allergy- some people are allergic to nuts. After eating them, they swell, have difficulties in breathing, and may even get hives. In the case of these signs, they should seek medical help because they may develop anaphylaxis, which could be a life-threatening condition.

Anyone who has a nut allergy should be cautious not to consume any foods with nuts.

Choking- people who experience difficulties swallowing should avoid nuts. These include older adults and young kids.


Side effects of eating too many almonds

Weight gain- These seeds contain a lot of fats and calories. To people who don’t exercise frequently and don’t move in a way that would burn the calories, there is a high likelihood of having fat deposits, thus making you fat.

  • Digestion problems-too many almonds and any other seeds can cause constipation, a stomach upset, or even bloating. This is because almonds have more fiber, and if you eat more than your body can take in, there are chances of having constipation.
  • Vitamin E overdose- a vitamin E overdose is a likely occurrence, especially if you consume too many almonds. A vitamin E overdose can cause diarrhea, blurred vision, or general body weakness.
  • Medication alteration-if, for example, you are taking some manganese supplements, you may do more manganese than the prescribed intake if you take almonds. This is because almonds have a lot of manganese.
  • Toxicity-These happens when one takes stale almonds. An intake of lethal almonds could lead to choking, breathing difficulties, nervous failure, and, if worse, it can cause death.


You can have your almonds in any of the following ways;

  • Add some sliced almonds to your chicken salad.
  • You can try a cold rice salad with almonds.
  • Add some almonds to your vegetables.
  • You can blend some yogurt with almonds.



  • The health benefits of almonds (1)
  • 9 Evidence-Based Health Benefits of Almonds (2)- Healthline

  • 10 Health Benefits of Almonds (3) – tasteofhome


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