When you eat almonds every day, you can enjoy big-time health benefits, including lowering risk for chronic conditions like cardiovascular diseases and Type 2 diabetes. "Altogether, that’s a tremendous amount of benefits for a food the size of an AirPod," Berger shares.
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Calories: 164Protein: 6 grams Fiber: 3.54 gramsCalcium: 76.3 milligrams Magnesium: 76.5 milligramsVitaminE: 7.26 milligramsIron: 1.05 milligramsPotassium: 208 milligrams
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10 Things That Happen to Your Body if You Eat Almonds Every Day
We often hear about how probiotics can support our gut health—and they do. Probiotics are bacteria that help you break down food and tell your immune system to stay on guard against inflammation. Prebiotics help these bacteria develop and remain effective. That's where almonds can come in.
2. You'll eat more fiber (and therefore, poop more)
Most people (as in, about 95%) don't meet their daily fiber needs. Almonds can help you count yourself among the 5% of people who get enough fiber.
Related: The 3 Most Important Things Your Poop Reveals About Your Health, According to Gastroenterologists
However, monounsaturated fats can help support normal cholesterol levels and overall heart health. Berger says almonds contain monounsaturated fats, and research suggests that eating them regularly can lower LDL ("bad") cholesterol.
4. You'll manage blood sugar with boss energy
Almonds contain several nutrients known for helping to regulate blood sugar levels.
As a result, "You won’t find yourself having an energy crash or cravings when you include almonds as part of your snack," Sauceda explains.
"Magnesium is often thought of for helping you relax, but it also is critical for muscle health and your blood pressure," Sauceda says. "In fact, one serving of almonds will give you 20% of your daily value."
6. You'll love the skin you're in
"The skin health benefits may come from the fact that a serving of almonds has 50% of the daily value of vitamin E, which has antioxidant properties helpful for the skin," Sauceda explains.
Related: The Surprising Food That Can Lead To Significant Weight Loss in Just 4 Weeks
8. You might have digestive issues
Almonds can help your gut health, but you might notice digestive issues (especially if you're dehydrated). "Eating almonds daily without incorporating an adequate amount of fluid intake can also cause constipation due to increasing the stool with fiber without having enough fluid to move dense fibers through," Becker explains. "It is important to consume enough fluids along with increased intake of almonds."
Almonds promote fullness, but it's possible to get too much of your daily fill. "One drawback is that almonds are calorie-dense, so eating them mindlessly can make portions creep up fast and contribute to weight gain if someone isn’t paying attention," Berger explains.
10. You might not absorb nutrients
A 2024 Nutrients review indicated that there was strong evidence to support that people following phytic acid-dense diets had lower iron and zinc absorption. That said, Sauceda shares it's unlikely you'll experience these drawbacks if you have a standard 1-ounce serving of almonds every day.
It depends. Generally, registered dietitians share that people can enjoy a 1-ounce serving of almonds daily. "That's roughly 23 almonds, which is enough to get the benefits without overdoing the calories or fiber," Berger states.
"The consumption recommendation may also be lower for those who require low-fat or fiber intake, have a history of kidney stones or have chronic kidney disease," she adds.
"I think it’s particularly useful to have 10 to 12 nuts at a time and pair them with fruit or yogurt to get two snacks or a meal and snacks out of them," she explains.
3 RD-Favorite Ways To Eat Almonds
Ready to gobble up the benefits of almonds? Here's how RDs incorporate almonds into their diet.
Trail mix. Sauceda says trail mixes with almonds are one of her go-to snacks. "I like the crunch almonds give, and it goes perfectly with the chocolate bites in the mix," she raves.With Greek yogurt and berries. Talk about a prebiotic-probiotic powerhouse. "I love almonds mixed into plain Greek yogurt with berries," Berger explains. "It hits all the macros of protein, fiber and healthy fats. It’s an easy, no-prep way to get balance and satisfaction, and keeps blood sugar stable for hours."With cheese. Bookmark this one for when your snack cravings call for something savory. "My favorite way to eat almonds is paired …a delicious cheese, so that I am feeling satisfied after the snack," Becker says, adding she adores the flavor combination.Related: ‘I’m a Cardiologist—This Is the One Snack I Tell Every Patient To Avoid’
Sources:
Bess Berger, RDN, the founder of Nutrition by BessAmanda Sauceda, MS, RD, a registered dietitian Nuts, Almonds. FoodData Central. Prebiotics vs. Probiotics: What’s the Difference? Cleveland Clinic. Examining the potential prebiotic effect of almonds. Journal of Applied Microbiology. Saturated Fat. American Heart Association.The Effects of Almond Consumption on Cardiovascular Health and Gut Microbiome: A Comprehensive Review. Nutrients.Shelby Becker, RD, a registered dietitian at Health at Every Size dietitianClosing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine.Prospective Randomized Controlled Trial on the Effects of Almonds on Facial Wrinkles and Pigmentation. Nutrients. Dietary Phytic Acid, Dephytinization, and Phytase Supplementation Alter Trace Element Bioavailability—A Narrative Review of Human Interventions. Nutrients.Hence then, the article about 10 things that happen to your body if you eat almonds every day was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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