What Happens to Your Body When You Eat Almonds Every Day
- capayhillsorchard
- 19 hours ago
- 4 min read
This is a shortened version of an excellent article I discovered on Eating Well written by a registered dietician. If you want to read the full article, here is the link: https://www.eatingwell.com/benefits-of-eating-almonds-11794303. It also has all the references and studies documented.
Almonds provide a nutrient-packed, versatile, almonds super snack.
They provide heart-healthy fats, plant-based protein, fiber and essential nutrients like vitamin E, magnesium, calcium and are packed with antioxidants.” Eating a handful of almonds each day delivers steady energy, supports heart health and keeps hunger in check—all thanks to their blend of protein, fiber and healthy fats that make them satisfying and nutrient-dense.
Here’s what happens to your body when you eat almonds every day.
1. They May Support Skin Health
Healthy fats and vitamin E in almonds contribute to radiant skin. Vitamin E in almonds may help reduce the development of wrinkles and variations in skin pigmentation. Although the rich vitamin E in almonds acts as an antioxidant, contributing to skin smoothness, other nutrients in almonds may also support skin health. Niacin, a type of B vitamin, may improve facial pigmentation. 1 A 1-ounce serving of almonds provides 1 milligram of niacin or 7% of your Daily Value.
2. They May Improve Exercise Recovery
Almonds aren’t just great for a midmorning or midafternoon pick-me-up—they’re also a good post-workout snack. One study found that eating two handfuls or 46 almonds per day for four weeks helped retain strength and decrease exercise-related soreness, fatigue and muscle damage after 90 minutes of eccentric exercise in those who aren’t regularly physically active. Higher levels of leg-back strength and an improvement in mood were also found.
3. They Support Gut Health
Eating almonds every day may alter the structure of your gut microbiome, supporting the growth of beneficial bacteria and boosting the production of short-chain fatty acids beneficial for health. A healthy gut may help with weight management, depression symptoms and metabolic health.
4. They May Support Blood Sugar Control
Almonds offer fiber, protein and fat—three nutrients that help with blood sugar control. In fact, one study observed significantly lower blood sugar numbers and improved overall glucose regulation in Asian Indians when participants ate 20 grams of almonds 30 minutes before a meal.
5. They May Support Heart Health
Almonds may reduce low-density (LDL) cholesterol. Almonds contain phytosterols, a plant compound that can lower LDL cholesterol. Lower LDL cholesterol levels are associated with a reduced risk of heart disease. Research also suggests that regularly eating almonds lowers diastolic blood pressure (the bottom number). Replacing saturated fat sources with unsaturated fats, like those found in almonds, is associated with a reduced risk of heart disease. Next time, consider spreading almond butter on your toast instead of butter for additional heart-healthy benefits.
6. Almonds May Support Weight Management
Two meta-analyses found that consuming 10 to 100 grams (roughly ½ ounce to ¾ cup) of almonds per day for three weeks to 18 months did not result in weight gain. If anything, eating 50 grams (a little more than ⅓ cup) or more of almonds per day may contribute to slight weight loss in some individuals. One reason this calorically dense food supports weight management, and maybe even weight loss, is that the body cannot digest all of the fat in almonds. Therefore, although almonds are high in fat, the amount of energy (calories) absorbed by the body is less.
Raw Almond Nutrition Information
A 1-ounce serving of unsalted almonds (23 nuts) provides the following nutrition.
Calories: 164
Carbohydrates: 6 grams
Dietary fiber: 3.5 g
Total sugar: 1 g
Added sugar: 0
Protein: 6 g
Total fat: 14 g
Saturated fat: 1 g
Monounsaturated fat: 10 g
Polyunsaturated fat: 3.5 g
Cholesterol: 0
Sodium: <1 mg
Magnesium: 76 mg (18% Daily Value)
Vitamin E: 7 mg (47% DV)
Folate: 12.5 mcg (3% DV)
Almonds’ nutrition information will vary depending on the type of almond consumed. Salted or flavored almonds will be higher in sodium, total sugar and added sugar.
Are Almonds Safe for Everyone?
Almonds are safe for most individuals. People with almond or tree nut allergies should avoid almonds and almond-based foods. Almonds can be a choking hazard, especially for young children or individuals with trouble swallowing. Try almond butter, particularly raw almond butter where you can get the same nutritional benefits. Also, People who need to follow a low-residue or low-fiber diet may need to avoid almonds, but not likely long-term. Eating too many almonds at once may cause some discomfort. “Because they’re high in fiber and fat, eating too many at once may cause digestive discomfort for some, especially if your body isn’t used to fiber-rich foods.
Ways to Enjoy Almonds
Crusted breading: Coat fish, chicken or tofu with crushed almonds.
Plant-based Parmesan: Finely chop almonds with herbs and seasonings.
Almond Butter: make your own or buy truly raw stoneground almond butter from Capay Hills Orchard
Make Almond Milk: Check out this page for almond milk recipes and instructions. Capay Hills Orchard Recipes. Almond milk is super easy to make
Savory dips: Blend almonds into pestos, romesco sauce or other dips.
As a topper: Sprinkle on oatmeal, yogurt, cottage cheese or even a salad.
Combo snack or on their own: Enjoy almonds on their own (raw or roasted). Make a combo snack by adding to a trail mix or pairing with cheese and veggies.
Adding almonds to your daily routine is a simple habit with significant benefits. From supporting heart health and weight management to keeping you fuller longer, almonds pack a powerful punch.
Almonds are easy to enjoy on their own or mixed into meals and snacks. A handful of almonds every day can be part of a balanced diet supportive of overall health.
Brian
The Almond Farmer
Almonds may not be cheap, but they are cheaper than the doctor or hospital. Eat well, live well, and support your organic farmer and family farm.
You can buy unpasteurized raw almonds and almond butter directly from the California farmer at Capay Hills Orchard. Order off the website, www.chorganicalmonds.com or by calling or texting 530-507-8222. Talk or text directly with the farmer, Brian Paddock Alternatively email capayhillsorchard@gmail.com
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Capay Hills Orchard is a small family farm growing the best raw almonds, raw almond butter and smoked almonds. Capay Hills Orchard is Veteran owned, Bee Friendly certified, and of-course Certified Organic using Regenerative farming practices.