What You Probably Don’t Know About Almonds


Written by: Lionel Correia

You already know that almonds are tasty little nuts that provide the perfect balance of crunch and nutty sweetness. You likely already know that they are also good for you.

While those are two major reasons to munch on the tasty almond already, there are many other things that you really should know – especially if you aren’t already adding them to your daily snacks.

Nutritional Powerhouses

Almonds may be small, but there is a ton of goodness packed into each serving (which is around 23 nuts). Each serving contains:

  • Protein and Fiber Almonds make great snacks due to their high protein and fiber content. With six grams of protein and four grams of dietary fiber, these nuts keep your belly happy between meals.
  • Healthy FatsThe healthy fats – known as unsaturated fats – help you keep your cholesterol levels within a good range and help with maintaining a healthy weight. Each ounce contains 13 grams of healthy unsaturated fats.
  • Nutrient Rich Each ounce of almonds provides plenty of health-giving nutrients, including:
    • Magnesium – 76mg
    • Calcium – 75mg
    • Potassium – 200mg
    • Vitamin E – 7.3mg
    • Folate – 14mcg
    • Iron – 1mg


All of these nutrients do wonders for your health, making almonds great as a snack between meals, or even as an addition to some of your favorite recipes (in oil form).

Heart Health

Almonds are great for a healthy heart. While they pack tons of vitamins and minerals, they are also cholesterol-free while also containing unsaturated fats, which all help you keep your heart healthy. Adding almonds has also been shown to reduce bad cholesterol levels and heart attack risk.

Brain Function

Almonds contain vitamin E, which is a powerful antioxidant. Research has shown that consuming vitamin E regularly can have an impact on overall brain function, including helping to preserve memory and prevent the onset of cognitive decline.

Healthy Weight

Weight loss is a major consideration when it comes to choosing healthy foods. When you opt for an ounce of almonds, you are giving your body plenty of B vitamins. These vitamins not only give you an energy boost, they also help your body convert the food you eat into energy, allowing you to work out just a bit harder for better results in your weight loss efforts. Additionally, the vitamin E also helps with preventing the buildup of free radicals that can lead to muscle pain and damage after an intense workout.

Strong Bones And Increased Immunity

The combination of vitamins and minerals found in almonds work together to help you keep your bones strong and healthy. They also work within the body to prevent bone loss, especially osteoporosis when eaten several times per week. Almonds also contain a vital combination of magnesium and vitamins B and E. This combination actually gives your immune system a boost, helping you stay healthy.

Now that you know the numerous benefits of almonds, you should feel free to enjoy this little nut. While they are higher in calories than other snack options, their nutritional benefits more than make up for the few extra calories and a small amount goes a long way when it comes to keeping you satisfied.


Lionel Correia

Lionel Correia

CEO & Co-Founder at Juice With Us
Lionel Correia is a fitness enthusiast, juicing advocate and serial entrepreneur. He loves real estate, but is even more passionate about health, wellness and a positive mindset. He’s a graduate of the University of Arizona and prides himself on establishing great habits because great habits lead to great results. His favorite workouts include, yoga, spin class, sprints on the track and resistance training. He believes that if you desire a strong healthy body, you must first build mental toughness because a healthy body requires a disciplined mind and great habits.
Lionel Correia

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