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Almonds: Nutritional Facts, Health Benefits And Weight Loss

Evidence-Based Health Benefits Of Almonds

Almonds: Nutritional Facts, Health Benefits, And Weight Loss

David Wolfe

American author and conspiracy theorist

I believe the best way to activate genius within the immune system is by ingesting certain superherbs and superfoods, taking probiotics and cultured foods, minimizing toxic food exposure by eating pure organic raw-living foods, and making appropriate healthy lifestyle improvements.

We all avoid certain foods when we are trying to lose weight. One of those foods is almonds. Almonds are high in calories, but they are full of nutritional benefits like vitamins, minerals, and fibre.

In fact, many nutritionists believe you need nuts in your diet in order to have the proper amount of nutrients and weight loss. All types of nuts are very filling.

Healthy Fats

Almonds, in particular, are full of healthy fats that allow you to feel fuller longer. Also, when you digest nuts, you are digesting them slowly, which means you have more food in your stomach for a longer time.

Almonds are great for weight loss because they have healthy monounsaturated fatty acids. These are the same acids found in avocado and olives.

The primary source of monounsaturated fat found in almonds is from oleic acid. This acid, in particular, has been found to reduce the levels of LDL cholesterol. It has also been found to reduce the risk of heart disease and breast cancer.

Minerals And Vitamins

Almonds are also full of minerals such as manganese, copper, magnesium, B vitamins, riboflavin, niacin and biotin. When you eat these nutrients, you activate the cellular energy in your body, which makes you feel more active and helps you burn calories.

Almonds and Weight Loss

Almonds also contain vitamin E, which protects your heart from damage caused by free radicals. This keeps your heart pumping and healthy.

Several studies have found that people who eat almonds as part of a healthy diet lose more weight than those who eat a healthy diet alone. It seems that even though almonds are 39% fat, they provide a wealth of health benefits.

Tasty Snack

If you have cravings for salty foods and are trying to lose weight, you might add almonds to your diet. This is an ideal food to eat when trying to shed a few pounds, and the benefits of doing so are endless. Not only are almonds a tasty treat, but this food is loaded with nutrition that will be of great help when trying to lose weight.

It’s ideal to keep your energy levels up when eating less, and almonds can allow you to do so. Knowing the other health and weight loss benefits of almonds may have you seeking this tasty snack any time of the time.

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Fibre Content

Did you know that eating food with a lot of fibre can help keep you fuller longer? Studies show that fibre-rich foods are sure to be at the top of the list when it comes to curbing your appetite and are the most fulfilling as well.

Of course, there are many other advantages to eating fibre, and this includes avoiding constipation. By having smoother bowel movements, you can prevent that bloated feeling that most people want to avoid.

Almonds are packed with protein, and you get a full 6.3 grams of protein by eating only one ounce. This can have you well on your way to eating your daily allowance of protein.

Almonds: Nutritional Facts, Health Benefits And Weight Loss

Moderate Calories For Weight Loss

You want to stick to a certain number of calories a day, and that usually means the less, the better. You can eat a full ounce of almonds for just 169 calories. This is not exceptionally low, but the good news is that this food is also packed with vitamins and minerals.

Almonds are a great choice if you are trying to lose weight. With their moderate calorie count, they can help you achieve your goals.

The Bottom Line

Almonds are full of calcium and potassium. Both are essential for stronger bones and other health benefits. Plus, almonds contain no cholesterol, making them an even more tempting choice as a diet food. You can achieve your weight loss goals and be in the best possible health. Add almonds to your shopping list today!

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They are a powerhouse of nutrients that can provide a wide range of health benefits. A standard 28-gram serving of almonds contains about 6 grams of protein, 14 grams of healthy fats, 6 grams of carbohydrates and a good amount of fibre. Almonds are also a good source of vitamin E, magnesium and potassium. With minimal saturated fat and no cholesterol, they are a great snack for anyone looking to improve their wellbeing.


Yes, they can play a significant role in weight management. They are high in healthy fats, protein, and fibre, which are all essential components that promote satiety and reduce hunger. Numerous studies have suggested that incorporating almonds into a balanced diet can help you consume fewer calories in subsequent meals. This effect can significantly contribute to weight loss or weight maintenance when combined with a healthy lifestyle.


They are an excellent choice for heart health due to their rich profile of monounsaturated and polyunsaturated fats. These fats help lower bad cholesterol levels, thereby reducing the risk of heart disease. Additionally, almonds are a good source of antioxidants, mainly vitamin E, which protects your cells from oxidative damage. Numerous scientific studies back the cardiovascular benefits of almonds, making them a staple in heart-friendly diets.


They can have a stabilising effect on blood sugar levels, mainly because they are low in carbohydrates but high in healthy fats, protein and fibre. Eating almonds with a carbohydrate-rich meal can lower the glycaemic index of the meal, resulting in a more gradual rise in blood sugar levels. This makes almonds particularly beneficial for people with diabetes or those looking to maintain stable energy levels.


Absolutely. The vitamin E in them is a powerful antioxidant that helps repair damaged skin cells and reduce the signs of ageing. Almonds are also high in protein, which is a building block for strong hair. Incorporating almonds into your diet can result in glowing skin and luscious locks, backed by scientific research.


Moderation is the key. A standard serving size is about 28 grams, which is about a small handful or about 23 almonds. This is enough to provide you with the various health benefits of almonds without significantly increasing your daily calorie intake. However, individual needs can vary, so it's always a good idea to consult a healthcare professional for personalised advice.

About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

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