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.


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