8 Incredible Benefits Of Including Almonds (Badam) Into Your Diet & Nutrition Facts

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Almonds are the most common type of nuts. They come in different shapes, sizes, and colors. You can eat them raw, toasted, soaked, or enjoy them as toppings in various dishes and smoothies.

Moreover, since almonds contain a good amount of protein, fiber, antioxidants, vitamins, and minerals, they can benefit your overall health. So if you want to find out what these benefits are, then continue to scroll down.

Because in this article, you will discover eight incredible benefits of including almonds in your daily diet. In addition, we will also mention their nutritional value to increase your knowledge of almonds further.


8 Amazing Benefits of Almonds (Badam)

1. They Help Lower Bad Cholesterol

Cholesterol is a kind of fat molecule present in all the cells of your body.

Studies of the School of Kinesiology and Nutritional Science, California State University, Los Angeles, CA, USA show that almonds can increase the vitamin E levels in your body and thereby reduce your chances of getting cholesterol.

The science behind vitamin E and cholesterol is simple. When there are high levels of Vitamin E in your body, it produces antioxidants that keep your cells from producing bad cholesterol or LDL.

Therefore, we recommend you eat at least a handful of almonds each day. In this way, your body will get more vitamin E, reducing your chances of developing bad cholesterol.


2. They Prevent Heart Disease

improved heart health

Almonds can improve your blood vessels and, consequently, reduce your risk of getting heart disease. Moreover, they considerably increase the level of antioxidants in your blood, reduce blood pressure and boost blood circulation.

This can be beneficial for your heart. According to a study, almonds contain unsaturated fats, also known as good fats. These fats are good for your heart and lower your chances of getting coronary heart disease.

Therefore, we advise you to begin your day by eating a handful of almonds for a healthy heart!


3. They Lower Blood Pressure 

Regulates Blood Pressure

People suffering from high blood pressure can benefit from eating almonds regularly. Because almonds are high in magnesium, they may help lower your blood pressure.

According to the Journal of King Saud University – Science Volume 32, Issue 2, low magnesium levels in your blood may increase your risk of getting hypertension (high blood pressure). Therefore, eating magnesium-rich foods, such as almonds, can benefit you.


4. They Help Reduce Weight

Helps Reduce Weight

Do you often get cravings for junk food? If yes, then it’s time to replace them with almonds. Since almonds are rich in protein, fiber, and healthy fats but low in carbohydrates, they make a perfect diet snack!

According to studies, eating almonds before lunch can satisfy your cravings, make you fuller, and thereby help you lose weight.

However, to lose weight, make sure you eat raw almonds since they are the healthiest!


5. They Prevent Cancer 

Cancer Prevention

Almonds are very rich in vitamin E. One ounce of almonds contains around 7.27 mg of vitamin E, constituting about 50% of a person’s daily requirement.

Your body requires vitamin E to repair the oxidative damage of your cells. If this damage isn’t repaired, it could lead to severe illnesses such as cancer.

Therefore, you can prevent your risk of getting cancer by including almonds in your daily diet.


6. They Are Good For The Memory

Brain Function Improvement

According to studies, eating almonds can increase the levels of acetylcholine, which is a neurotransmitter in the brain. This neurotransmitter may help sharpen your memory prevent the risk of Alzheimer’s disease.

Therefore, health experts usually recommend older people and school-going children eat at least a handful of almonds daily to improve their cognitive functions.

Tip: For best results, soak around 8-12 almonds in water overnight and eat them in the morning since soaked almonds are considered the healthiest.


7. They Improve Bone Health

Strengthens Bones

Almonds are one of the best foods for strengthening your bones. Just one ounce of almonds contains a whopping 6 g protein and around 76.3 mg of calcium, which is equal to the calcium content in 1/4 cup of milk.

Moreover, almonds also contain high amounts of phosphorus. Phosphorus helps strengthen your bones and prevent the risk of fractures, arthritis, and osteoporosis.

So make sure that you eat a handful of almonds daily to promote bone health!


8. They Are Good For Your Eye Health

If you’re suffering from low vision or cloudy vision, then it’s time to include almonds in your diet!

Almonds contain high levels of vitamin E, and vitamin E helps prevent any abnormal changes to your eye lens.

Therefore, eating almonds regularly will increase the levels of vitamin E in your body. This, in turn, will help prevent age-related eye diseases like macular degeneration and cataracts.


Nutrition Value Of Almonds 

Nutrition Value Of Almonds

Now that you know how beneficial almonds can be for your health let’s also tell you it’s nutritional value.

According to the U.S. Department Of Agriculture, the nutritional value of 1-ounce almonds (around 23 almonds) is:

  • Calories – 164
  • Carbohydrate – 6.1 g
  • Fat – 14.2 g
  • Fiber – 3.5 g (14% of the Daily Value)
  • Protein – 6.0 g
  • Calcium 76.3 mg
  • Magnesium – 76.5 mg
  • Potassium – 208 mg
  • Vitamin E – 7.27 mg



1. How many almonds should I eat each day?

According to the U.S. Food And Drug Administration (FDA), it is safe to eat around 20-23 (1 ounce) almonds each day. However, if your diet is already rich in protein or magnesium, then you need to lower your almond intake to 8-10 since they contain a very high amount of both protein and magnesium.


2. What are the side effects of eating almonds?

Like all nuts, almonds can also cause some side effects. For example, eating many almonds can lead to weight gain, constipation, difficulty in breathing, nausea, diarrhea, redness, itching, etc.


3. Who should refrain from eating almonds?

People who are allergic to nuts should not eat almonds since they can trigger an allergic reaction in their body and thus cause breathing difficulty, swelling, and runny nose, etc., to them

Moreover, people on antibiotics, blood pressure medications, and laxatives are recommended to talk to their doctor before incorporating almonds into their diet.


4. Why do people soak almonds before eating?

It is pretty simple to remove the skin of soaked almonds, due to which many people remove it. Moreover, they are soft to eat and easy to digest, thereby absorbing nutrients better.


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Almonds are one of the healthiest foods to consume. They are loaded with essential vitamins, minerals, antioxidants, and protein.

The best part about them is that they are versatile, and you can add them to your diet in many ways. We hope you enjoyed reading about the incredible benefits of eating almonds regularly.

Also, do you have any more doubts or queries? If yes, we will be available for you! All you need to do is post in the comment section below, and we will reply to you shortly.

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