We all know that nuts are good for us, but why are they so wonderful for our health? Today, we’re diving into some of the most incredible almond health benefits for everything ranging from purported disease prevention to improved cardiovascular health and radiant skin effects.
May Encourage Better Blood Sugar Control
Not only are nuts a healthy addition to most diets, but almonds are low in carbs and high in protein, fiber, and magnesium. Emerging research suggests that magnesium (which is involved in over 300 processes in the body) may even improve blood sugar management.
A 2019 study on 119 patients with diabetes showed that 23.5% were deficient in magnesium and concluded that those with lower magnesium levels showed poorer metabolic control.
A 2021 study found that magnesium is one of the most common imbalances in Western countries, particularly in patients struggling with their weight, type-2 diabetes, and metabolic syndrome. Increasing magnesium in the diet may reduce the risk of these diseases and improve blood sugar management. A systematic review even found that magnesium improved insulin sensitivity and glucose control in people with and without diabetes.
Skin Benefits
Almond oil is well loved in natural skin care—and for good reason! We love including this potent ingredient in our herbal skincare formulas because almond oil has been shown to have anti-inflammatory and immunity-boosting properties, which can reduce swelling in the skin.
This same study found that almond oil, which was commonly used in ancient Chinese, Ayurvedic, and Greco-Persian medicines, was used to treat dry skin conditions like eczema. The study reported that almond oil may reduce scarring by smoothing and rejuvenating the skin. Due to its emollient properties, it can also improve skin tone.
Interested in almond skin care? Here are a few of our best-selling products featuring this powerful ingredient:
- Indulgent Shea Butter Cream: This decadent, hydrating cream feels like velvet and includes supportive ingredients like sweet almond oil, shea butter, vitamin E, and aloe leaf juice. These ingredients encourage more hydrated skin and less inflammation.
- Eternal Youth Serum: This luxurious blend contains almond oil, marula oil, prickly pear oil, and other rejuvenating ingredients that encourage more radiant skin.
- Nails & Cuticles: Struggling with weak, brittle nails? This herbal formula delivers powerful botanical oils that encourage stronger nails, less breakage, and healed cuticles. Plus, it’s lightweight, so you won’t have to sit around waiting for it to absorb.
- Blackhead Remover Blend: Ready to reduce blackheads? Try our Blackhead Remover Blend, which combines essential and nourishing carrier oils to fight blackheads.
Supports Your Overall Wellness and Disease Prevention
Almonds are rich in antioxidants and vitamin E, which protect your cells from oxidative damage and may lower rates of different diseases. A lower intake of vitamin E has been associated with an increased cancer risk, with vitamin E supplementation showing some benefits in reducing cancer risks.
While studies are still being conducted on this matter, vitamin E has shown promising potential as a therapeutic intervention for Alzheimer’s disease—specifically that a higher dietary intake of vitamin E sources (which almonds are rich in!) may help prevent it.
According to the Cleveland Clinic, almonds are high in calcium and contain magnesium, vitamin K, manganese, and zinc, which contribute to improved bone and dental health.
Lastly, the Harvard T.H. Chan School of Public Health shares that almonds contain phytonutrients known to encourage the growth of beneficial gut microbes, which can support your overall wellness in so many ways. They’re also associated with a lower risk of obesity, despite being a calorie-dense food, potentially because of their high fiber and healthy fat content.
May Encourage Better Cardiovascular Health
Almonds are antioxidant-rich. Antioxidants have been shown to impact the risk of cardiovascular disease as well, which is currently the leading cause of death worldwide, according to a 2022 study. Researchers believe this is because inflammation and oxidative stress are risk factors in the onset and progression of cardiovascular disease. Antioxidants and vitamins, such as vitamin E, may slow the development of cardiovascular disease and its symptoms.
Part of almonds’ benefits for cardiovascular health include their purported ability to lower blood pressure levels. High blood pressure is a risk factor for many cardiovascular issues, such as heart attacks. Almonds are rich in magnesium, which research has found encourages improved blood pressure levels.
Another potential benefit of almonds is their ability to encourage lower cholesterol levels. Too much LDL (aka “bad cholesterol”) in our bodies is a risk factor for heart disease. Several studies have found that consuming almonds lowers LDL cholesterol and other important risk factors for cardiometabolic dysfunction (some study participants even experienced reduced abdominal fat).
Lastly, the Cleveland Clinic notes that almonds are a good source of healthy fats, which are excellent for your heart. Healthy fats may lower your “bad” cholesterol while simultaneously raising your good cholesterol.
Easy Ways to Incorporate Almonds Into Your Day-to-Day Life
In addition to eating almonds, you can quickly add these nutrient-rich nuts to your diet with these quick tips:
- Switch to almond milk (add it to your smoothies, cereals, and so much more!). We especially like mixing a delicious chai tea with almond milk. Our favorite is Honeybush Chai, which has sweet, intense, and warming flavors that meld perfectly with almond milk.
- Experiment with new recipes that include almonds, such as topping salads or stir-fry dishes with almond slivers. Check out our favorite recipe for a delicious beet salad (the original recipe uses walnuts, but almonds would also be scrumptious!)
- Drink tea with almonds! We have an incredible Immuni-Tea Tisane featuring red clover, sliced almonds, and chamomile. These ingredients support purified blood and a stronger immune system.* Our Go Nuts! Herb & Fruit Tea is another delicious option featuring almonds, apple, cocoa bean, and hazelnut pieces.
- Consider herbal extracts with almonds to support your health. You can add our Immune Enhancer to a small amount of water daily to encourage a stronger immune system.* Some herbalists even use it to fight viral infections or drain the sinuses.*
There are so many amazing ways to incorporate more of these antioxidant-rich nuts into your life!
Go nuts!
Herbalist Natalie & Herbalist Leilah
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Natalie Hajdu-Voakes is a consulting herbalist and the owner of The Herb Stop, with over 28 years of hands-on experience in crafting herbal remedies and promoting natural wellness. |