The health benefits of regular consumption of almonds


The WHO recommends the consumption of nuts.

Within its guidelines for healthy eating, the World Health Organization (WHO) recommends the consumption of nuts, such as walnuts, almonds and hazelnuts. Among its nutritional qualities, its contributions of healthy fats for the body stand out.

The Spanish Nutrition Foundation (FEN) reports that almonds are a good source of protein, monounsaturated fatty acids, unsaturated fatty acids, fiber, calcium, phosphorus, magnesium, iron, zinc, potassium, vitamin E, riboflavin, thiamin, niacin and folates. , which makes this dry fruit a food with great nutritional value.

The benefits associated with the consumption of almonds are varied. For example, the Mejor con salud portal mentions the contribution that these fruits make to the heart . “Studies carried out by different experts have indicated that those people who eat almonds on a regular basis, that is, about five times a week, see a decreased risk of suffering a heart attack and other cardiovascular diseases, ” reports the aforementioned portal.

One of the most striking qualities of almonds is their contribution of unsaturated fatty acids, which help regulate cholesterol levels in the body. It is worth remembering that this substance can lead to the formation of plaque in the arteries, blocking blood circulation.

Another benefit of eating almonds frequently is that it could help protect and strengthen bones and teeth, an effect attributed to its calcium and phosphorus content, two key minerals for the bone system.

Eating almonds could help protect and strengthen bones and teeth , given their phosphorus and calcium content, two essential minerals for bone health. In fact, the FEN highlights that a 25-gram serving of shelled almonds provides 18% of the recommended daily intake of phosphorus.

The feeling of satiety that almonds promote is another health benefit. Regular consumption of this fruit can help calm anxiety about eating, which is a great tool when it comes to losing weight.

Of course, to enhance the benefits of almonds, it is convenient to accompany their consumption with other healthy lifestyle habits, such as a balanced diet and regular physical activity.

Almonds to boost memory and brain

One of the most popular nuts is the almond. According to the specialized portal Better with Health, by itself, eating a handful of almonds a day does not keep health optimal at all times. However, it does form a habit with the potential to help people maintain a healthier diet.

In this sense, he explains that choosing a handful of natural almonds instead of a bag of chips or sweets is much more beneficial for health, since the risk of developing overweight and obesity is greatly reduced. Of course, it is important to complement with other healthy lifestyle habits, such as physical activity and adequate rest.

The aforementioned portal adds that, by soaking the almonds, it is possible to more easily remove the brown shell that covers them and which, in turn, acts as an inhibitor of the natural enzymes of the almond itself. Similarly, he cites the popular belief that eating five almonds a day can:

  • Enhance memory.
  • Improve skin health.
  • Keep a healthy weight.
  • Facilitate the digestion process.
  • Get a certain amount of nutrients such as: vitamin E, zinc, calcium, magnesium and also omega 3 essential fatty acids.

In fact, according to research entitled Nuts and the brain: Effects of eating nuts on the change in electroencephalogram brain waves, developed at Loma Linda University, United States, the consumption of nuts, such as walnuts, almonds, pistachios, and peanut, was associated with an improvement in cognitive processes, memory and mood.

In line with that research, another study titled Nutritional Status, Brain Network Organization, and General Intelligence, published in the United States National Library of Medicine, found that those who ate a handful of almonds a day solved memory tests more accurately.

Better with health notes that soaked almonds can be a good addition to the diet. However, he warns that people should not limit themselves to consuming them that way. Consequently, he suggests implementing the variety and opting for different ways of consuming almonds, such as natural, in salads or desserts.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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