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Health Benefits of Almond, Uses And Its Side Effects

Last Updated: Dec 14, 2022

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Almonds are tasty and healthy snacks that are capable of increasing one’s intellectual ability. Almonds are a healthy treat and possess several health benefits. It is one of the most beloved nuts that are consumed in various ways.

Almond oil, almond butter, almond milk, and almond flour are different forms of almond. It is crushed and sprinkled over desserts to make it tastier. Almonds are power-packed with high calories but in spite of that, it helps people to reduce weight.

What are Almond?

The scientific name of Almond is ‘Prunus dulcis’ and is a fruit of the deciduous tree. Almonds are rich in calories and are covered with a brown hard shell. Brown's hard shell is removed first to make it ready to eat. Sweet and bitter almonds are the two types of almonds.

A bitter form of almond contains prussic acid which is a toxic substance. The prussic acid in its refined form is cyanide which is a deadly poison. Bitter almonds are processed to remove this toxic substance before it can be used. Bitter almonds find its use mainly in cooking while sweet almond has several uses. Sweet almonds find its use in desserts, puddings, and garnishes, etc. Even you can add almonds and milk to get amazing health benefits.

Nutritional Value of Almond

Almonds possess high nutritional value and are categorized as one of the healthiest nuts. ¼ cup (around 35 grams) of almonds contain high energy of 206 calories with also carbohydrates (6 g), protein (7.6 g), fiber (4.1 g), monosaturated fat (18 g) and sugar (1.7 g). Almonds contains several vitamins that include – Vitamin A, vitamin B and vitamin E. It also contains essential nutrients and minerals required by the body that includes – Calcium, iron, magnesium, phosphorus, zinc, potassium, molybdenum, selenium and folic acid. Thus, almonds form a complete diet.

Summary- Almonds offer high nutritional value. It provides carbohydrates, vitamins, minerals, proteins, etc.

Nutritional facts Per 100 grams in Almond

49 g
Total Fat
1 mg
705 mg
22 g
Total Carbohydrate
21 g

Vitamins and Minerals in Almonds

20 %
5 %
Vitamin B-6
67 %

Health Benefits of Almond

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Mentioned below are the best health benefits of eating Almonds. You can make hundreds of dishes with almonds, just sprinkle some almonds to get all these nutritional benefits. Eating soaked almonds also good option.

Almond help in increasing brain activity

Almonds are very good for boosting brain health. They are instrumental in giving you a good intellectual level and protect you against diseases like Alzheimer's. Studies show that almond contains two nutrients namely riboflavin and L-carnitine, which help in brain development and also help in increasing brain activity. Almonds are highly nutritional and contain many essential nutrients. Almond oil also boosts the functioning of the neurological system and helps in the development of new neurons in the brain. Studies show that consumption of overnight soaked almonds good for brain function and much better than eating it raw. Almond oil is also very good for health

Summary- Almonds contain certain nutrients which energize neurological functions. It helps to boost memory power and improves focus.

Almond benefits for bones

Almonds are rich in calcium and phosphorus which help in strengthening your bones and teeth. It also helps in preventing bone and teeth related diseases. Almonds are rich in essential nutrients and minerals that help in relieving joint pain.

Almond milk good for bone healing, they are rich in vitamin-E which help in greasing the joints and prevent wear and tear of bone. It also prevents the occurrence of osteoporosis in elderly people

Summary- Almonds help in strengthening the bones due to the presence of calcium and phosphorus in them. They also prevent pain, inflammation, or the greasing of bones.

Almonds health benefits for heart

Vitamin – E present in almonds help improve heart health and prevents the heart from any kind of blockage. Studies show that almonds prevent a heart attack by reducing cholesterol levels in your body. Almonds also help in maintaining the blood flow through arteries and protects its walls too

Summary- Consuming Vitamin E is beneficial for the heart. It prevents blockage and accumulation of cholesterol in arterial walls.

Almond lowers down bad cholesterol levels

Almonds help in the tangential growth of good cholesterol (High-density Lipoproteins) while lowering down bad cholesterol (Low-density Lipoproteins) in your body. Thus, Almond helps in regulating cholesterol levels which is very good for the proper functioning of heart and liver.

Summary- Almonds are capable of eliminating bad cholesterol and supporting the heart and liver to function properly.

Almond lowers down High blood pressure

Almonds help in keeping a check on your high blood pressure. It regulates your fluctuating blood pressure and tries to normalize it. It is rich in potassium and helps in lowering high blood pressure.

Almond nut also helps in lowering your stress levels and anxiety which increases your blood pressure.

Summary- Almonds prevent random fluctuation in blood pressure. It restores the normal bp level with the help of Potassium ions.

Almond good for skin and hair health

Almonds are very good for skin as they help in nourishing the skin. Almonds are rich in vitamin – E that helps in moisturizing your skin and also prevents the occurrence of various skin diseases, such as acne, pimple etc. Consumption of almonds on a daily basis helps you to maintain a clear and glowing skin.

Studies also show that almonds help in lightening the complexion of your skin. Almonds are also very good for the health of your hair. People apply almond oil to their hair in order to strengthen it. Studies prove that almond oil help in making the hair strong, healthy, and dark. It prevents your hair from going grey, frizzy, and damaged. Almond also helps people having a dandruff problem.

Summary- Almonds are beneficial for skin and hair too. They deeply nourish the skin and prevent hair problems.

Almond give strength to your immune system

Almond contains all the essential nutrients and minerals that help in giving strength to your immune system. It helps you against various infections and allergies. It also helps you to stay away from many diseases by boosting your overall health.

Almond helps in making your liver strong by helping in its detoxification process. Almond possesses anti-oxidant properties which help in preventing diseases

Summary- Almonds can provide all the required essential nutrients to the body. It helps to power the immune system of the body and detoxify it.

Almond strengthen your metabolism

Almond helps in boosting your energy levels by filling you up with essential nutrients and vitamins that are required by your body. Almonds gives strength to the organs, muscles, and tissues which help you to carry out day-to-day routine. A handful of almonds make a powerhouse of energy

Summary- Consumption of almonds boosts the metabolic processes of the body. It provides a quick uplift of energy.

Almond good for pregnant women

Almonds are rich in folic acid and studies show that it is very important to eat almonds during the prenatal phase. It helps the fetus in its growth and helps in the building of new cells. Almond also helps in preventing birth defects in the fetus like neural tube defect. It suffices all the needs in pregnancy.

Summary- It is advised to consume almonds during pregnancy because they meet all the nutrient requirements. It supports the normal growth of the fetus.

Soaked almonds for weight loss

Soaked almonds for weight loss helps in shedding off excess weight from your body. It also helps in maintaining proper body weight. It is rich in vitamin – E which helps in loosening of the deposited fat in your body. Almonds pull down your appetite and you will feel full and it will mask your food craving. Studies show that almonds helped obese people to shed off extra pounds from their body.

Summary- For weight loss, almonds are preferred to eat after soaking. Soaked almonds help to eradicate body fat and are easily digestible.

Almonds for digestion problems

Almonds help in clearing your bowel as it is rich in fiber. It also gives strength to your intestines and prevents you from gastrointestinal diseases. It helps in preventing constipation which is a major problem of elderly people. Almond milk, butter, flours used to treat digestive problems

Summary- Almonds help to cure digestive issues with the help of fibers. It smoothes bowel movements too.

Almond Helps to fight cancer

Almonds are rich in fiber and also possess essential nutrients and minerals that make our body healthy. They also help in preventing cancer and lowers down its risk. Studies show that consumption of a handful of almonds daily reduces the risk of colon cancer significantly.

Summary- Almonds help to combat certain kinds of cancers with the help of their essential nutrients and minerals.

Almond benefits for Eyes

Presence of Vitamin E in almonds makes them super beneficial for the eyes. This specific vitamin guards the eyes against foreign particles. Age-related macular degeneration can also be tackled by almonds.

Summary- Almonds have eye-protecting capabilities because of vitamin E presence. It maintains eye health.

Different ways to eat Almonds

Since, almonds are consumed by people globally. So, there are different methods to eat almonds. Some of them are-

  • Almonds can be eaten raw.
  • They can be consumed after soaking overnight.
  • They can be used to top desserts.
  • They can be used in preparations of savory.
  • They are incorporated into different smoothies and shakes.
  • Almonds are also used for preparing almond milk and butter.
  • They are also used in baking cookies.

Summary- Almonds are used to make different desserts, smoothies, cookies, etc. they are used to add exotic flavors to dishes.

Uses of Almond

Almonds can be used in different ways. Some of them are-

  • Almonds can be consumed by removing their outer hard shell.
  • You should avoid processed or sugar-coated nuts which decrease their health benefits.
  • Excessive roasting or heating of almonds can destroy their anti-oxidant properties and you should avoid eating those.
  • Almonds can be best consumed after soaking them overnight because soaking almonds increase their health benefits and avoid the occurrence of any kind of allergy.
  • Usually, it is prescribed to consume soaked almonds during summer because almonds contain high energy.
Summary- Almonds can be used as nuts or after soaking. Desserts can also be prepared with almonds.

Side-Effects & Allergies of Almond

Almond consumption in moderation every day has no negative side effects. However, consuming a lot of almonds can result in a number of allergies and side effects.

  • When you consume too many almonds, your body absorbs too many minerals and vitamins, which can cause gastrointestinal issues like nausea, abdominal pain, diarrhoea, and constipation.
  • Additionally, it could cause weight gain and obesity.
  • It may cause serious allergies and conflict with your medications.
  • Almonds should always be soaked overnight to prevent the development of any allergies.
  • Your body needs between 10 and 15 almonds per day, and eating more won't have any negative effects.
Summary- Overeating almonds may lead to some allergies such as gastric problems, diarrhea, nausea, etc.

Origin And Cultivation of Almond

Almonds are native to southwestern Asia. It is considered an important tree crop. It is primarily grown in Mediterranean climates. The temperature usually lies between 28 degrees and 48 degrees North and between 20 degrees to 40 degrees South. Nearly, 80 percent of almonds are produced in California only. Almonds are popular nuts worldwide.

Summary- Almonds are usually grown in a narrow range of temperatures. California meets nearly 80 percent of the world's supply of almonds.

Frequently Asked Questions (FAQs)

How many almonds can I eat in a day?

We can eat almost 20 almonds a day.

What happens if we eat almonds daily?

If we eat almonds regularly then we will be able to incorporate all the essential nutrients in our everyday meals.

What is the right time to eat almonds?

It is advised to eat soaked almonds in the morning.

Is 4 almonds a day enough?

Yes, it is enough and we can consume more than that in a day.

What is the best way to eat almonds?

Consuming soaked almonds is the best way to eat them.


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    Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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    Reviewed ByDt. Ms. Shilpa MarwahB.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health NutritionDietitian/Nutritionist

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