Health and Weight Loss Benefits of Almonds [Infographic]

Health Benefits of Almonds
Infographic from Nuts for Life
Eat More Almonds

The almond is a delicious, versatile tree nut.  The ways to eat almonds are endless - in trail mixes, salads, soups, leafy green and grain salads, vegetable and rice dishes and with fresh fruit.

Almonds are also easily processed into other healthful foods such as almond milk, almond butter, almond cheese and creamy almond dressing, just to name a few.

Almonds are Packed with Nutrients

Almonds are nutrient dense.  They are an excellent source of protein, healthy fats, dietary fiber and many vitamins, minerals, antioxidants and other micronutrients that are essential to good health.

Almonds are particularly rich in vitamin E, the B vitamins -- B1 (thiamin), B2 (riboflavin), B3 (niacin), B7 (biotin), B9 (folate), manganese, magnesium, phosphorous, copper, calcium, iron, potassium and zinc.

Like other tree nuts, raw almonds also contain powerful antioxidant phytochemicals and phytosterols.

Health Benefits

Nuts, including almonds, have been extensively studied for their effects on human health.  So far, the research indicates that regular, moderate consumption of raw nuts may help reduce the risk for certain cancers and various chronic diseases.  Additionally, studies have found that moderate consumption of almonds and other nuts as part of a healthy whole-food diet does not lead to weight gain.


This infographic from Nuts for Life illustrates some key facts about almonds such their nutritional profile and key health benefits:

  • 20 Almonds make up a healthy handful (30g)
  • A daily handful:
  1. Manages Weight
  2. Lowers Cholesterol
  3. Reduces Cell Damage
  4. Lowers the Risk of Heart Disease
  5. Lowers the Risk of Type 2 Diabetes
  6. Improves Digestive Health
  • A handful of nuts + following a Mediterranean Diet can reduce Metabolic Syndrome by 26%

For more information about almonds and other nuts, including the latest scientific research, recipes, downloadable fact sheets and other resources, please visit Nuts for Life.


Nuts - Health and Weight Loss Benefits
Walnuts - 9 Incredible Health Benefits

75 Healthiest Foods on the Planet [Infographic]

75 Healthiest Foods on the Planet
Infographic from Nutrition Realm

This infographic from Nutrition Realm lists 75 of the healthiest foods on the planet.  To read the accompanying article and for more information on nutrition, food, diets, health and fitness, please visit
The Awesome Benefits of Eating Healthy Foods Updated - Nutrition Realm.

Notably, the dairy and meat categories have been omitted from the list.

Nuts and seeds are also missing from the list.

Some of the other foods listed are also controversial, depending on which health expert you listen to and believe and/or which diet dogma you ascribe to:

🔹 Starchy vegetables like sweet potatoes, peas, squash, yams and carrots
🔹 Soybeans, tofu, miso, soy milk and other soy products
🔹 Fruits, especially sweet fruits
🔹 Fruit smoothies, orange juice and other fruit juices

Healthy vs. Unhealthy Foods

There is a lot of disagreement and confusion about which foods are healthy and which foods are not healthy.

Here is the thing.  Certain foods, like junk, processed and prepared foods are unhealthy.  That's something that anyone with a little knowledge of human health and nutrition can agree on.

As to the different groups of unprocessed, whole foods, or certain foods within each food group - well that just depends.  Many factors come into play.  For example, your genetics, your healthy history and your current health status, how the food was grown or raised, and how the food is prepared.

Scientific Research

There is strong scientific evidence that certain foods may promote health and reduce the risk for premature aging, some cancers and various medical conditions and chronic diseases.  There is also a decent amount of available research relating to foods that may promote overweight, obesity and increase the risk for certain diseases.  Unfortunately, many health "gurus" cherry pick the research and tell you only about the studies that support their agenda.

What You Can Do

How Not to Dieby Michael Greger, MD
First, its important to get informed.  Keep an open mind while you are learning.  Think about how what you are learning relates to your own particular health situation and circumstances.  Work with a qualified health and wellness professional.

One of the better books recently written on the subject of how various foods affect our health is How Not to Die by Dr. Michael Greger MD.  Dr. Greger is an internationally-renowned physician, nutrition expert and the founder of

In How Not to Die, Dr. Greger explains the latest scientific evidence relating to diet and causes of disease-related death in simple, easy-to-understand language.

The book includes 134 pages of citations and references to scientific studies.

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