Almonds are among the world’s most popular nuts, even though technically they are edible seeds from the fruit of almond trees. Keep reading to discover what makes almonds so good for you!

Vitamin E - skin health & immunity

Almonds are rich in vitamin E, a fat-soluble vitamin which is often used in skincare products for its cell-protecting and anti-ageing properties. A handful of almonds - around 30g -  provides over 60% of the vitamin E we need in a day.

Vitamin E is an important bodyguard for all of our cells as it protects them against damage caused by free radicals by neutralising them. It also supports our immune system to fight against infections and illnesses, helps our nervous system function well, and keeps our blood cells healthy by preventing clots from forming.

Dietary Fibre - gut health & digestion

Almonds are a source of dietary fibre. A portion - 30g or 20 almonds - provides around 4g of dietary fibre, making a valuable contribution to our fibre intake.

Dietary fibre feeds the good bacteria in our gut, which helps our gut health. It also helps us feel full for longer after a meal, bulks up and softens our stool decreasing constipation, and reduces our risk of certain diseases -  such as heart disease, type 2 diabetes, and certain cancers.

Find out more in my previous blog post: Dietary Fibre.

Biotin - energy

Almonds provide biotin, a B vitamin - more specifically vitamin B7 - which our body needs in very small amounts.

Biotin is used to convert nutrients into energy and make fatty acids and glucose - which our body uses as energy when there isn’t enough energy from food available.

Vitamin K - coagulation & bone health

Kiwis are a good source of vitamin K, a group of vitamins - vitamins K1, K2 and K3. Vitamin K1 is the most abundant form and is mostly found in plant foods. We need these vitamins for blood clotting and wound healing. Vitamin K also helps form and maintain the structure of our bones by improving calcium absorption.

Magnesium - bone, muscles & heart health

Almonds are a source of magnesium, a mineral that we need in quite large amounts every day. 

Among its many roles, magnesium helps convert nutrients into energy, to ensure our cells have the required energy to carry out all their roles and maintain our energy levels. Magnesium also supports our bones and their structure by ensuring our parathyroid glands - which produce hormones for bone health -  work normally. Finally, magnesium helps our muscles, heart and nervous system function normally by helping carry messages between our brain and body through our nerve cells.

Healthy Fats - cholesterol, brain & heart health

Almonds are a great source of unsaturated fats, the majority being monounsaturated, which are generally found in plant foods. Unsaturated fats are associated with improved cholesterol, reduced blood pressure, better nervous system and brain health, and a lower risk of heart disease - cardio-protective properties.

Additionally, fats in general are important for vitamin absorption, as they help our bodies absorb and use fat-soluble vitamins - vitamins A, D, E & K - and are a structural component of our cells and membranes.

Plant-based Protein - building block, muscles & repair

Almonds are a source of plant-based protein, with 6.4g of protein per 30g (around a handful) - or 21.2 g of protein per 100g.

Proteins are the building blocks of our bodies and the structural component of all living cells and tissues as well as many enzymes & hormones. Essentially proteins play a role in everything including supporting muscle contraction, body tissue repair, and carrying substances around the body.

Unlike other macronutrients - carbs & fats - we do not have a significant reserve of body protein to use as a source of energy, therefore we need regular “top-ups” to avoid depleting our bodies of proteins.

Calcium - bone & teeth health

Almonds are a source of plant-based calcium. Our body uses calcium to build and maintain healthy bones and teeth. Calcium also helps regulate muscle contraction - including the heart - and makes sure our blood clots normally.

The take-home:

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References

1. McCance & Widdowson. The Composition of Foods integrated dataset 2021. 2021. Retrieved November 11, 2023, from  https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid 

2. British Nutrition Foundation. Vitamins and Minerals in our Food. Retrieved November 11, 2023, from  https://www.nutrition.org.uk/media/5xeeolog/vitamins-and-minerals-in-our-food-pdf.pdf 

3. NHS. Vitamins and Minerals - Vitamin E. NHS Sources. Retrieved November 11, 2023, from https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/ 

4. European Food Information Council. Vitamin E: foods, functions, how much do you need & more. Retrieved November 11, 2023, from https://www.eufic.org/en/vitamins-and-minerals/article/vitamin-e-foods-functions-how-much-do-you-need-more 

5. NHS. Vitamins and Minerals - B Vitamins and folic acid. NHS Sources. Retrieved November 11, 2023, from  https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/ 

6. European Food Information Council. Biotin: foods, functions, how much do you need & more. Retrieved November 11, 2023, from https://www.eufic.org/en/vitamins-and-minerals/article/biotin-foods-functions-how-much-do-you-need-more 

7. NHS. Vitamins and Minerals - Others. NHS Sources. Retrieved November 11, 2023, from https://www.nhs.uk/conditions/vitamins-and-minerals/others/ 

8. British Dietetic Association (BDA). Fat Facts: Food Fact Sheet. 2022. November 11, 2023, from https://www.bda.uk.com/resource/fat.html 

9. British Nutrition Foundation. Healthy Sustainable Diets - Protein. 2021. Retrieved November 11, 2023, from https://www.nutrition.org.uk/healthy-sustainable-diets/protein/?level=Health%20professional 

10. NHS. Vitamins and Minerals - Calcium. NHS Sources. Retrieved November 11, 2023, from https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/