Two of the star chemical compounds of almonds nutrition are healthy monounsaturated fatty acids (abbreviated as MUFAs, the same kind of beneficial fat found in olive oil) and antioxidants that support heart health and prevent factors of cardiovascular disease. Almonds specifically supply antioxidant flavonoids, plant-based compounds present in the skin of almonds that work with vitamin E to improve artery health and reduceinflammation.
Almonds nutrition also holds key nutrients to heart health, including arginine, magnesium, copper, manganese, calcium and potassium. Studies show almonds have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes. (4)
Almonds help prevent damage from forming within artery walls and protect against dangerous plaque buildup. Almonds nutrition benefits also make them a great food to support healthy cholesterol and blood pressure levels, in addition to fighting weight gain and obesity — three of the biggest risk factors associated with heart attacks and stroke.
Almonds are often considered one of the best brain foods. Almonds nutrition is somewhat unique in that almonds contain riboflavin and L-carnitine, two key nutrients capable of positively affecting neurological activity and preventing cognitive decline. This is one reason why adults, especially the elderly, are encouraged to eat nuts several times per week — since they are associated with a reduction in the risk for inflammation that can cause brain disorders including dementia and Alzheimer’s disease.
Almonds are a great source of vitamin E and other antioxidants that nourish the skin and reduce signs of aging. Research finds that almonds nutrition contains high concentrations of catechin, epicatechin and flavonol antioxidants, including quercetin, kaempferol and isorhamnetin — compounds that fight skin cancer and damage by reversing oxidative stress from a poor diet, pollution and UV light exposure. (5) Almonds’ healthy fats, plus their ability to improve circulation, also help keep skin hydrated and better able to heal wounds.
Almonds’ rich supply of MUFAs helps slow the rate at which glucose (sugar) is released into the bloodstream. In addition to managing blood sugar and preventing insulin resistance (which can occur over time when the body becomes less reactive to insulin, the sugar-controlling hormone), almonds nutrition benefits include the ability to lower other common diabetes risks: unhealthy body weight, inflammation and high levels of oxidative stress.
Healthy fats and dietary fiber aid in weight loss because they help you feel full, which curbs overeating and unhealthy snacking. Although nuts are high in fat and calories, they prolong the feeling of satisfaction after you eat and keep your blood sugar more stable than low-fat meals do. Thus, you’re less likely to experience a roller-coaster of energy dips and food cravings.
Studies, such as the Nurses’ Health Study, even show that almonds support a healthymetabolism. Also, people who frequently eat almonds and other nuts retain healthier body weights and lower rates of obesity over time compared to those who avoid nuts. Other studies show that when dieters eat almonds daily, they are less likely to overconsume carbohydrates and more likely to reach and maintain a healthier body weight.