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What are almonds good for you

what are almonds good for you

Almonds are probably one of the most healthy foods a person can eat. If you plan to add almonds or tamari almonds to your diet, make sure to eat. Did you know that almonds have been around since 1400 BC? Since almonds are rich in fiber, healthy fats, and protein, you only need a. dulcis). You will learn that sweet almonds, whether eaten raw or roasted, can help lower LDL-cholesterol levels, heal the heart, improve insulin sensitivity.

: What are almonds good for you

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What are almonds good for you

Almonds are among the healthiest nuts. They offer a unique flavor and crunch and serve as a brilliant snack. They are loaded with some of the most important nutrients and provide great benefits.

But overindulging in them could cause problems. Research sheds light on the possible adverse effects almonds can cause. In this post, we will explore all of them.

1. May Cause Constipation

Almonds are rich in fiber. An ounce of almonds (about 23 kernels) contains 3.5 grams of fiber (1). Though this is good, excess intake of fiber can lead to constipation and a host of other gastrointestinal issues if not combined with enough water intake(2).

Other gastrointestinal symptoms caused by excess intake of almonds (and their fiber) are bloating, gas, stomach cramps, and diarrhea (3).

2. Decrease Nutrient Absorption

The excess fiber can also bind with other minerals (like calcium, magnesium, zinc, and iron) and interfere with their absorption in the bloodstream (3). Consume almonds as a single snack or in between meals to get full benefits of the nuts.


The recommended daily fiber intake is about 30 grams for most people (4). Anything beyond that can cause issues.

3. May Cause Weight Gain

An ounce of almonds (23 kernels) contains about 164 calories (1). Though this is not a problem by itself, if you consume almonds in excess (more than 20), on top of your regular diet, you can pile on pounds.

This is especially true if you do not indulge in regular physical exercise.

It is highly unlikely almonds by themselves can cause weight gain. Consuming them in excess as well as following a poor lifestyle makes one prone to weight gain.

4. Can Lead To Allergies

After walnuts and cashews, almonds cause most tree nut allergies in the US (5).

Amandin, a protein in almonds, has been identified as an allergen (5).

Almonds may cause oral allergy syndrome in certain individuals. The symptoms include itchy mouth, scratchy throat, and swelling of the tongue, mouth, and lips (6).

Almonds also can cause a much severe allergic reaction called what are almonds good for you (7). This condition is characterized by shortness of breath, hives, nausea or vomiting, confusion, impaired voice, low blood pressure, and lightheadedness.

5. May Lead To Vitamin E Overdose

Almonds are rich in vitamin E. But consuming them in excess may lead to vitamin E overdose.

Though overdosing on vitamin E by merely eating almonds is highly unlikely (one cannot just eat so many almonds!), it is essential we are aware of the repercussions.

If you are already consuming other foods rich in vitamin E (like fortified cereals and whole grains), excess of almonds can cause problems.

Excess intake of vitamin E can interrupt blood coagulation and lead to hemorrhage (8). However, these effects are more prominent in individuals taking excess of vitamin E supplements.

6. May Cause Kidney Stones

Almonds are rich in intestinal soluble oxalates, which are compounds that may contribute to renal failure and kidney stones. Reports suggest that oxalates from almonds have a high bioavailability (9).

A hundred grams of roasted almonds contains 469 milligrams of oxalate (10).

7. Increase Toxins In The Body

Almonds, especially bitter versions, can cause cyanide poisoning. The HCN level is 40 times higher in bitter almonds as compared to sweet almonds (11).

After enzymatic hydrolysis, hydrocyanic acid (HCN) may lead to breathing issues, nervous breakdown, choking, and even death. Hence, they are a strict dietary prohibition for pregnant and lactating women.

Almonds are incredibly healthy, of course. But as is the case with any food, moderation is key.

How Many Almonds Can You Eat In A Day?

One ounce of almonds contains 23 kernels (1). There is no scientific data on how many almonds you can eat in a day to avoid the side effects. But anecdotal evidence suggests limiting your intake to 10 to 15 almonds a day. It is always better to soak almonds overnight to make fiber more bioavailable.


We want to reiterate it – almonds are healthy. They are an important addition to a balanced diet, just like the other nuts. Remember to consume them in moderation after consulting your doctor.

If you have any specific medical condition, please stop use and consult your healthcare provider.

Any other side effects of almonds you have faced? What did you do? Do share your experience with us by leaving a comment in the box below.

Frequently Asked Questions

What can you substitute almonds with?

You can replace almonds in your diet with hazelnuts, cashews, and pistachios (all unsalted). But remember, moderation is key. Do not consume more than a handful of nuts a day.

Are raw almonds safe to eat?

A: Yes, you can eat raw almonds. Keep in mind to wash them first and then dry them properly before storing.

Can you eat almonds on an empty stomach?

Yes, you can eat almonds on an empty stomach. Doing so helps accelerate your metabolism.

Can you drink the water of soaked almonds?

There is limited information on this. Hence, we recommend you not to drink the water of soaked almonds without consulting your doctor.

How do you know if almonds have gone bad?

If you open the container of almonds and sense a sour, chemical-like smell, your almonds have gone bad. These rancid almonds can taste bitter and must be thrown away.

You can try almonds that are beyond the best-buy date. Almonds can last up to a year if stored properly.

How long should almonds be soaked?

You can soak almonds overnight. With proper storage, soaked almonds can remain fresh for up to a week.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.

    • Nuts, almonds, United States Department of Agriculture, National Nutrient Database.
    • Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms, World Journal of Gastroenterology, US National Library of Medicine, National Institutes of Health.
    • Fiber-How, Duke University.
    • Fiber,Harvard T.H. Chan School of Public Health.
    • Almond Allergy: An Overview on Prevalence, Thresholds, Regulations and Allergen Detection, Nutrients, US National Library of Medicine, National Institutes of Health.
    • Oral allergy syndrome, American College of Allergy, Asthma, & Immunology.
    • Manifestations of Food Allergy: Evaluation and Management, American Family Physician.
    • Vitamin E, Office of Dietary Supplements, National Institutes of Health.
    • Renal Failure due to Excessive Intake of Almonds in the Absence of Oxalobacter formigenes, The American Journal of Medicine.
    • Nutritional management of kidney stones, Clinical Nutrition Research.
    • Potential Toxic Levels of Cyanide in Almonds (Prunus amygdalus), Apricot Kernels (Prunus armeniaca), and Almond Syrup, ISRN Toxicology, US National Library of Medicine, National Institutes of Health.
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Nutritional benefits of almonds

A 30g serving of almonds contains:

  • 184Kcal / 760KJ
  • 6.3g Protein
  • 16.7g Fat
  • 11.5g Mono-unsaturated fat
  • 72mg Calcium
  • 81mg Magnesium
  • 7.19mg Vitamin E
  • 14mcg Folate

Although almonds are a high-fat food, much of this is in the form of monounsaturated fat, which helps to protect the heart by maintaining levels of high density-lipoprotein (HDL) cholesterol versus the low density-lipoprotein (LDL) cholesterol, which is often referred to as ‘bad’ cholesterol.

Top 5 health benefits

1. May help with weight what are almonds good for you by the British Journal of Nutrition found that consuming nuts as part of a healthy diet, around 55g a day, is not only beneficial for reducing the risk of heart disease but also has limited risk of weight gain. A study from 2013 also concluded that almonds, when consumed as a snack, help to reduce hunger and don’t increase the risk of weight gain. This is, in part, because nuts contain a number of nutrients that we find difficult to access – this means we are unable to digest as much as 10-15% of their calories.

2. May help reduce the risk of heart disease

Almonds are rich in nutrients that help protect the heart, including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese. Two research studies in 2012 and 2014 found that including almonds in your diet may reduce the risk of heart disease, specifically in overweight individuals. Further research has shown that almond consumption helps to reduce LDL cholesterol which may, in turn, help to reduce the risk of heart disease.

3. May support blood sugar management

A 2017 study in India on patients with type 2 diabetes found that including almonds as part of a balanced diet had multiple benefits on both blood sugar levels and cardiovascular risk factors. A further study in China also demonstrated that regular almond consumption resulted in lower levels of fasting insulin and fasting glucose, so it would appear that including almonds as part of a healthy diet may be beneficial for those with diabetes. That said, always check with your doctor before making any changes to your diet, especially if you are on prescribed medication.

In addition to this, almonds are a great source of magnesium, which is known to be important for blood sugar control.

4. May support the brain

Almonds are a good source of nutrients that are important for brain health, including vitamin E, folate and unsaturated fatty acids, as well as l-carnitine which is known for its neuroprotective benefits.

More human trials are required but animal studies have shown that almond consumption may well what are almonds good for you memory.

5. May support gut health

It would appear that consuming almonds may be good for the gut. A 2016 study found that consuming moderate amounts of almonds or almond butter not only improved diet quality in both adults and children, but also altered the composition of the gut microbiome, possibly, in part, due to their high fibre content.

Are almonds safe for everyone?

People with an allergy to tree nuts should avoid almonds. Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and immediate help should be sought.

Young children, some older people and those with a problem swallowing should avoid whole nuts due to the risk of choking.

Visit the NHS website to read more about allergies.

Healthy ways to cook with almonds.

Trout with almond & red peppers
Savoy cabbage with almonds
Wholewheat pasta with broccoli & almonds
Warm cauliflower salad
Creamy veggie korma
Chicken biryani bake
Crunchy bulgur salad
Pomegranate chicken with almond couscous

This article was last reviewed on 6 October 2021 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at

Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care what are almonds good for you. See our website terms and conditions for more information.


We live in an age of “miracle foods," where we proclaim certain foods to have magical properties and that consuming them in your daily life is a cure-all for most health problems. Sadly, this isn't true. 

Yet, even though there aren’t “miracle foods” or “superfoods” that by themselves prevent or cure disease, nutritionally dense foods like almonds offer rich nutritional benefits.

In this article you will learn how almonds can improve cholesterol, lower blood pressure, provide important vitamins, and become a key source of fiber in any diet.

Almonds are a staple for any nutrition coach. Let’s explore the topic more in depth below! 

Inherent Properties in Food: Healthy Versus Unhealthy Foods

Not all foods are created equal. Foods do have intrinsic what are almonds good for you that make them lean more toward the "healthy" side or the "unhealthy" side. Some of these properties include:

  • the food’s nutrient density (how many vitamins and minerals the food packs into one serving)
  • the food’s energy density (how many calories the food packs into one serving)
  • how satiating they are
  • how many phytonutrients they contain
  • a handful of other food properties

When we think about where on the healthy versus unhealthy scale foods might lie, there are two good examples we can use that come from the same macronutrient category (fat) to highlight the different inherent properties in food.

First, let’s use Crisco, which falls on the unhealthy side of the scale. Crisco contains around 12 grams of fat per serving, has no protein, no fiber, no phytonutrients, not much satiety, but does contain a small amount of vitamin E (~15% of daily recommended value).

Second, let’s look at almonds, which fall on the healthy side of the scale. Almonds contain some protein, a decent amount of fiber, some phytonutrients, can be satiating, and does provide a good amount of vitamins and minerals.

This picture suggests almonds might be a good source of fat in our diet, and indeed it is! Here are four health benefits that come from including almonds in your diet.

1. Almonds Can Improve Cholesterol

Elevated levels of low-density lipoprotein cholesterol (LDL-C) can increase the risk of developing heart disease. Consuming certain types of fats that are found in almonds (e.g., polyunsaturated fats) has been shown to lower LDL-C and may reduce the risk of heart disease.

One study that examined the effect of almonds on LDL-C found that consuming 20% of a person’s daily calorie intake from almonds lowered LDL-C by roughly 12 mg/dL, which is a meaningful reduction in LDL-C (1).

On the other side of the equation, higher levels of high-density (HDL-C) can lower the risk of developing heart disease. Almonds can improve your HDL-C numbers by raising them slightly. For example, among people with established cardiovascular disease, consuming 10 grams of almonds per day increased HDL by ~12-16% (3-7 mg/dL) (2).

Importantly, nuts, including almonds, may not only lower cholesterol but when included in a generally healthy diet, may reduce the risk of a cardiovascular event. In one of the most well-known studies looking at food and heart disease, a Mediterranean diet that included nuts reduced the risk of having a cardiovascular event by roughly 30% (3).

2. Almonds lower blood pressure

Elevated blood pressure is one of the leading risk factors for heart disease. It is also one of the most modifiable risk factors. Exercise, diet, and managing stress are all very viable ways to reduce blood pressure. While weight loss alone is enough to make a difference, some foods have inherent properties that promote blood pressure reduction.

Almonds have been shown to lower systolic blood pressure, most likely by improving the ability of your body's blood vessels to dilate. Several studies have found that they can lower systolic blood pressure.

For those who follow a DASH diet, nuts are a staple of that nutritional practice. They are heart healthy and can contribute to lower blood pressure. 

For example, one study found that consuming 20% of daily calories for 16 weeks lowered blood pressure by ~4-5 mmHg (1). Another study found that consuming 50 grams of almonds daily for four weeks was enough to lower their systolic blood pressure by ~ 10 mmHg (4).

3. Almonds are high in vitamins and minerals

Almonds are good sources of some of the fat-soluble vitamins, specifically vitamin E, which can act as an antioxidant. One serving of almonds contains ~50% of the daily requirement for vitamin E.

They are also rich in magnesium, which may help reduce insulin resistance (5). A serving of almonds, which is around one ounce, contains ~25% of an individual’s daily magnesium requirement.

4. Almonds have a decent amount of fiber

Fiber is essential for the microbiome, feeling full, and overall health. Almonds contain a decent amount of fiber. About 12-15% of an almond’s total weight is fiber, which means that you get a pretty good amount when you consume them for a snack.

Now, almonds should not be your sole source of fiber, as they can be a relatively calorie-heavy snack. You have to eat ~160-200 calories in almonds to get around 3-4 grams of fiber, whereas you get roughly 4 grams of fiber in a 50 calorie serving of broccoli, so make sure you get fiber from multiple sources.

Conclusion - Almonds Pack a Nutritional Punch!

Almonds are a nutritious fat what are almonds good for you and excellent additions to your diet. They pack a pretty heavy micronutrient punch compared to other, more processed fat sources, and may help lower blood pressure and improve cholesterol. They can also be an excellent source of fiber in the diet.

Almonds are portable and generally non-perishable, which makes them good on-the-go snacks. However, almonds can be very calorie-dense, so consuming them in moderation is essential.

Learn more about macronutrients and other nutrition topics by becoming browsing all of our offerings. 


11 Science-Backed Reasons We’re All About Almonds

Almonds are all the rage and it’s easy to understand why. A handful of almonds is an easy, nutritious snack, but they’re also a super versatile ingredient. You can find them in low carb almond flour, almond milk, and even plant-based cheeses.

Plus, almonds offer a number of health benefits and can even improve the overall quality of your diet.

1. They’re high in magnesium

Nuts and seeds tend to be high in the mineral magnesium, and almonds are no exception.

A 1-ounce serving (28.35 grams) of raw almonds provides 18 percent of the Daily Value (DV) for this essential nutrient.

Your body needs magnesium for a bunch of functions including:

  • blood sugar and blood pressure regulation
  • energy production
  • DNA synthesis
  • activation and function of vitamin D
  • protecting against the adverse effects of stress

Unfortunately, many people don’t get enough magnesium in their diet. Plus, factors like chronic stress, medication use, and high blood sugar levels can deplete your magnesium stores.

So, adding more magnesium-rich foods into your diet, like almonds, can help you maintain optimal levels.

2. Good source of fiber

The average American doesn’t come close to meeting the daily fiber recommendation. (It’s 25 grams for women under 50 and 38 grams for men under 50.)

That’s because most modern-day Western diets are high in highly processed foods like chips, white bread, and candy. They also tend to be low in fibrous foods like beans, veggies, fruits, and nuts.

Studies suggest that not eating enough fiber can take a toll on your health. Fiber fuels the beneficial bacteria in your gut, helps keep you *cough* regular, and may protect against certain health conditions.

Research shows that low dietary fiber intake may increase jose luis perales un barco llamado libertad letra risk of colon cancer, chronic inflammation, depression, heart disease, and more.

That’s why getting enough fiber from foods like almonds should be at the top of your to-do list. A 1-ounce (28.35 gram) serving of almonds provides 3.5 grams of fiber. So try snacking on almonds and adding almonds to dishes like salads and oatmeal to give your fiber intake a boost.

3. Rich in vitamin E

Almonds are loaded with vitamin E, a fat-soluble nutrient that functions as an antioxidant in your bod, protecting your cells from damage. It’s also important for immune function, blood vessel dilation, and keeping the platelets in your blood from clumping together.

Almonds are one of the best sources of vitamin E. They provide 45 percent of the DV per 1-ounce serving.

4. Loaded with minerals important for bone health

Almonds are high in the minerals your body needs to maintain healthy bones. These nutrients include magnesium, manganese, calcium, copper, zinc, and phosphorus.

Just 1 ounce (28.35 grams) of roasted almonds provides:

  • Magnesium: 18% of DV
  • Manganese: 6% of DV
  • Calcium: 32% of DV
  • Copper: 34% of DV
  • Zinc: 8% of DV
  • Phosphorus: 10% of DV

All of these minerals play a role in your skeletal health, and almond’s are also a good source of plant-based protein. Protein’s a macronutrient that’s important for your bone health as well.

5. May reduce heart disease risk factors

There’s a solid link between eating nuts and improved heart health. Adding almonds into your diet may help reduce heart disease risk factors like high LDL cholesterol and high blood pressure. It may even help improve blood vessel function. Here’s a breakdown of the research.

  • A 2019 meta-analysis that included 15 studies found that eating almonds reduced heart disease risk factors as well as body weight.
  • A 2020 review of 16 studies found that almond intake may have a considerable effect on lowering diastolic blood pressure levels. (That’s the bottom number.)
  • Other studies have shown that eating almonds may help lower blood pressure and decrease triglyceride levels.

Incorporating almonds into a healthful diet along with regular exercise is a great way to show your heart some love.

6. Packed with plant-based protein

If you’re looking to up your protein intake, consider snacking on almonds or almond butter.

A 1-ounce (28.35 gram) serving of almonds and a 2-tablespoon serving (32 grams) of almond butter both contain about 6 grams of protein.

This is a perfect amount to what are almonds good for you to snacks like fruit and veggies to make them more filling.

Almonds are also high in the amino acid (building blocks of protein) called arginine. It’s something your body needs in order to produce nitric oxide, a compound that’s important for what are almonds good for you the health of the heart and blood vessels.

7. A healthy source of fat

Fat might get a bad rap, but plenty of types of fat don’t deserve it. Fat makes foods taste delish and can make you feel more satisfied. Plus, fats are essential to your diet and certain fats, like the ones found in almonds, can help keep you healthy.

Almonds contain around 50 percent fat by weight. And most of that is friendly “good” fat. (60 percent of it is monounsaturated fat and 30 percent is polyunsaturated fat.)

Eating more sources of unsaturated fats from sources like nuts, fatty fish, avocados, and olive oil and lower amounts of fats found in foods like french fries and pastries, may help reduce the risk of health conditions like heart disease.

8. Can help you feel full

Almonds contain protein, fat, and fiber. All of these help you feel full and satisfied after you eat.

Whole almonds and almond butter aren’t just filling, they’re also super versatile. You can add them to a number of dishes like smoothies, salads, grains, oatmeal, chia pudding, and more.

Try adding a handful of almonds or a dollop of almond butter to your daily veggie or fruit snack. You could even toss some sliced almonds into your salad for a crunchy source of filling nutrients.

9. Contain polyphenol antioxidants

Almonds are high in plant compounds called polyphenols (like tannins, proanthocyanidins and flavonoids). These have antioxidant and anti-inflammatory properties. Just keep in mind that most of these polyphenols are inside the skin of almonds. You’ll have to eat the entire almond, skin and all, to get the biggest antioxidant boost.

Eating antioxidant-rich foods like almonds may help improve your bod’s antioxidant defenses and reduce oxidative damage to your cells.

10. May help improve overall diet quality

Eating almonds regularly could help improve your overall diet quality. One study measured this by assigning a Healthy Eating Index score to participants’ diets. Researchers noticed an improvement in this score for both groups (children and parents) with daily almond intake.

Adding in a few servings of almonds per week can help you meet your needs of important nutrients like fiber, protein, magnesium, manganese, vitamin E, copper, and more.

Of course, rather than focusing on just one food, it’s best to focus on the quality of your overall diet. But making an effort to choose healthy foods, like almonds, on a daily basis can help you build habits that benefit your overall health.

11. Versatile and delicious

The best part about almonds is that they have a mild, nutty taste that goes with just about anything.

Here are a few ways to enjoy almonds:

  • Spread some almond butter between apple rounds for a delish snack.
  • Create a homemade trail mix with almonds, raisins, goji berries, unsweetened coconut, and dark chocolate chips.
  • Use almond flour to bake lower carb, higher fiber breads, muffins, and cakes.
  • Add almond butter to oatmeal, chia pudding, and smoothies.
  • Pair a handful of roasted almonds with a piece of fruit for a quick, yet filling snack.
  • Use crushed almonds to bread chicken and fish.
  • Stuff dates with almond butter for a sweet, nutrient-dense treat.

Bottom line

There’s so much to love about almonds. They’re a great source of nutrients like healthy fats, fiber, plant-based protein, vitamins, and minerals.

Plus they may benefit heart health and make meals and snacks more satisfying. There’s plenty of ways to eat more almonds, including almond butter and homemade trail mix.


Almond Benefits for Men

Our articles may contain affiliate links. For more information, view our policies.

Why almond is one of the 10 best foods for men’s sexual health

We can all agree that, enjoyed in moderation, almonds make a healthy snack, right? The benefits of almonds for men include the fact that they’re a source of protein and fiber. They’re also a source of vitamin E, magnesium and manganese, all nutrients linked with sexual health.

view the list of all 10 Best Foods for Men’s Sexual Health

Health benefits of almonds specific to men

What’s in almonds that’s going to put lead in your pencil?

Well, for starters, these nutrient-packed tree nuts contain an amino acid, arginine, which helps relax blood vessels and promote healthy circulation. You might have heard of arginine discussed in conjunction with heart health. But don’t forget that without good circulation, you can’t have a healthy sex life. That’s why this benefit of almonds is so important to men.

RELATED: Turmeric and Tamari Almonds for Healthy Snacking

Almonds testosterone link

Another one of the almond benefits for men might be the nut’s high zinc content. (Walnuts are also high in zinc.) Zinc is a necessary nutrient for testosterone production. And although testosterone is a key hormone for men and women, we know that the impact of low testosterone on men can be drastic and include erectile dysfunction.

So there’s one school of thought that the zinc in almonds and other nuts can help support testosterone production naturally.

But there are nutritional professionals who promote an opposing point of view. Because nuts are a source of polyunsaturated fatty acids, there is a worry that regularly eating certain nuts, including almonds, could reduce testosterone levels. That’s because some studies indicate that polyunsaturated fatty acids can decrease testosterone levels.

However, the general consensus among nutritional professionals seems to be that more research is needed to determine whether or not almonds could reduce testosterone in men.

Almonds and men’s libido

Almonds, and walnuts too, are also sources of selenium, another nutrient beneficial to men’s sexual health.

Selenium is important for sperm function. But there is also an indication that a deficiency in selenium can negatively impact sexual desire. And since it is best to get selenium from natural sources, not supplements, almonds make a great choice for ensuring your body gets the nutrient it needs.

Almonds for energy

And, as I mentioned in the introduction, almonds are a source of plant-based protein. A quarter-cup serving contains about 10% of the recommended daily intake of protein. (Although remember that physical activity, including a night of passion, requires extra protein.) But 10% is not bad at all for a tasty and portable snack!

Of course, if you’re really not a fan of this nut but you still want to get the benefits of almonds for men, you can try walnuts. As I noted above, walnuts offer many of the same nutritional benefits of almonds.

Benefits of raw almonds vs roasted almonds

If you’re wondering if raw nuts are better for you than roasted nuts, the long answer is complicated but the short answer is not really.

Unlike some foods which lose nutrients during cooking, almonds and other nuts remain relatively unchanged. Now, the polyunsaturated fats in almonds can be damaged when roasted at high heat. But if the almonds are roasted at a low to medium temperature, this kind of damage appears not to occur.

Almond milk, almond butter and almond flour and men’s health

If raw or roasted almonds aren’t your cup of tea, consider almond butters. You can also try almond milk but the benefits of almond milk are not as impressive as what you get from straight almonds.

The benefits of almonds for men can also be enjoyed by using almond flour. Its made by blanching the almonds to remove their skins then grinding them to the texture of a fine flour. Almond flour has almost all the nutritional benefits of whole almonds, only without the crunch.

RELATED: This rich chocolate cake is one of our favorite recipes using almond flour.

Almonds benefits for both men and women

A mere handful of almonds will deliver vitamin B6 and a nice dose of energy. And these almond benefits come with only a small amount of monounsaturated fats. The B6 will help send signals to your brain, lower cholesterol, and aid in the production of insulin, niacin, hemoglobin and antibodies. This is great news for women as well as men!

RELATED: Discover the aphrodisiac history of almonds and other nuts

Almond oil benefits

Another way what are almonds good for you get some of the benefits of almonds is with unrefined almond oil.

The benefits of almond oil are many and some might surprise you. Almond oil contains 70% monounsaturated fat, which means it promotes heart health. (And a healthy heart leads to good blood flow and the ability to achieve sexual arousal.) And although almond oil lacks some of the nutrition you get from eating almonds, it is rich in vitamin E, also known as “the sex vitamin.”

Almond oil benefits for skin

Almond oil is proven beneficial when applied topically. It can be used in skincare for both men and women. When used for skin health, almond oil can protect the skin from sun damage and aging

Some of our favorite almond recipes

Chocolate Almond Seduction Cookies
Wild Rice Pilaf with Toasted Almonds what are almonds good for you Pomegranate
Fig and Tulsi Lassi with Honey and Almonds
Almond Cake with Honey Balsamic Strawberries

person holding bowl of oatmeal to illustrate the benefits of oats10 Best Foods for Men
Up Next: Oats

almond benefits for men graphic
This article was written in 2015 and most recently updated in April 2021.


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