6 Health Benefits of Almonds

Almonds are nutrient powerhouses. Almonds can be consumed whole, chopped, sliced, or ground into almond flour or almond butter.

They can even be made into almond milk. This deliciously satisfying nut truly deserves its superfood status

. Here are six research-backed almond benefits and simple ways to incorporate these healthy nuts into meals, snacks, and treats.

1. Almonds Are Nutrient-Rich One ounce of almonds, which is about a quarter cup or 23 whole nuts, provides a generous amount of heart-healthy fat,

 along with 7 g of plant protein, 4 g of filling fiber (13% of the daily minimum),

 20% for magnesium, B vitamins, and smaller amounts of calcium, iron, and potassium.

2. They're Packed With Antioxidants As mentioned above, the vitamin E content makes almonds a vital source of antioxidants.

Much of the antioxidant content in almonds is concentrated in their brown layer of skin.

3. Almonds Can Help Gut Health Both raw and roasted almonds have been found to act as prebiotics,

which serve as food for the beneficial bacteria in the gut linked to immunity,

anti-inflammation, and mental health. In a 2016 study published in the Journal of the Science of Food and Agriculture,

 college students were randomly assigned to snack on almonds or graham crackers.

4. They Keep Your Heart Healthy Almonds protect your heart in several ways. According to a 2018 study in Nutrients,

 the nuts have been shown to maintain or increase "good" heart-protective HDL cholesterol, while lowering "bad" LDL levels.

5. Almonds Can Aid Weight Regulation The consumption of tree nuts, including almonds, has been shown to reduce body mass index,

or BMI (a measure of weight compared to height) and reduce waist measurements, according to a 2015 study in Nutrition Journal.

6. They're Good for Skin We know that good fats support skin health, but almonds may actually help turn back the clock when it comes to skin aging

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