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Almonds: Benefits, Risks, & Uses

Almonds: Benefits, Risks, & Uses

Feb. 16th, 2022

Almonds are a popular snack and often used as an ingredient in recipes, and can be used as an alternative to dairy products. Many people confuse almonds as a nut, but they are considered a seed.

There are many health benefits of consuming almonds, but there are also some risks since many people can be allergic. Here are some health benefits of almonds, the risks, and some ways in which almonds are used as an alternative to other food products.

Health Benefits of Almonds

Eating almonds can bring you many different health benefits including vitamins, minerals, fiber, and protein. Some of the nutrients include:

  • Vitamin E
  • Manganese
  • Magnesium
  • Copper
  • Vitamin B21

Here are some of the additional health benefits of almonds.

Almonds May Lower Cholesterol

One of the health benefits of almonds is that they are high in unsaturated fat, which is a healthy fat that can improve your cholesterol levels.1 Almonds also have zero cholesterol, which makes them a healthy snack that won’t increase your cholesterol either.

One study found that almonds can increase vitamin E levels in plasma and red blood cells, as well as lower cholesterol levels.2 Another study noted that almonds can help boost or maintain levels of HDL cholesterol, which is known as the “good” cholesterol that absorbs bad cholesterol and helps to dispose it.3

Almonds Are a Good Source of Vitamin E

One ounce of almonds contains about 7 milligrams of vitamin E, which is about half of an individual’s recommended daily intake.4 Vitamin E is an antioxidant that is essential for vision, blood, brain, and skin health.5

Vitamin E can also protect your cells from oxidative damage such as free radicals, which are unstable molecules that can play a role in the body developing conditions such as heart disease and cancer.

Almonds Can Aid in Healthy Blood Sugar Levels

Since almonds are low in carbs and high in healthy fats, fiber, and protein, this makes them a good choice for those with diabetes.

Almonds also contain magnesium, which aids the body in blood sugar control.1 Two ounces of almonds provides almost half the daily recommended amount of magnesium.

Magnesium is a common deficiency among adults, and even more so those with type 2 diabetes. Correcting a magnesium deficiency could help you lower your body’s blood sugar to a healthy level.

Almonds Can Help You Maintain a Healthy Blood Pressure

A magnesium deficiency is linked to high blood pressure.1 However, the magnesium in almonds has been linked to a healthy blood pressure.

Studies have shown that having the proper amount of magnesium in the blood can lead to major reductions in blood pressure levels.6 Maintaining a healthy blood pressure is necessary to avoid heart attacks and strokes.

Almonds are Good for Your Skin

There are several nutrients in almonds that keep your skin glowing and healthy.

Vitamin E protects the skin cells from free radicals, including UV rays from the sun. Linoleic acid, which is also found in almonds, is a fatty acid that helps prevent the skin from drying out.7

Zinc and copper, both of which are in almonds, also play a role in skin health.8 Zinc helps to control hormones that are thought to cause acne, while copper enhances collagen production and protects the skin from oxidative damage.

Risks of Almonds

Although almonds can make a healthy snack when eaten in moderation, there are some surprising risks that may be present.

  • Allergic Reaction. An allergic reaction is the most common risk when it comes to almonds.4 If someone has a nut allergy or sensitivity, almonds should probably be avoided.
  • Medication Interaction. If you eat too many almonds, you may exceed your daily intake of manganese, which can interact with certain medications. Some medications that are known to be affected by almonds include blood pressure medication and antibiotics.10
  • Digestive Issues. Almonds contain a lot of fiber and overeating almonds can pose health risks including bloating, gas, and stomach cramps.9

How Almonds Are Used as an Alternative

Almonds have become a popular ingredient to use as alternatives to other ingredients. This can be beneficial to those who have to swap out some more common ingredients due to allergies, health concerns, or dietary restrictions.

Almond milk has become a popular product for those who wish to consume a non-dairy milk. Almond milk is vegan, lactose-free, soy-free, and gluten free.11 It’s also low calorie and has all the great health benefits that natural almonds have. Be sure to check ingredient labels because some almond milk may contain added sugar, which can negate the health benefits.

Almond flour is another product that has become a hit for those who try to avoid traditional flour. Almond flour is low-carb, packed with nutrients, and has a sweeter taste.12 Almond flour provides you with all the great nutrients that almonds do.

Almond is also used as an ingredient in many different kinds of recipes and foods, including:

  • Almond extract
  • Almond cake
  • Almonds in cereal
  • Almonds in granola and protein bars
  • Almonds in nut mixes

Try Almonds Today

If you enjoy almonds and their flavor, you can try some of these ingredients and products made from almonds. However, if you’re allergic or suspect you might be, make sure to check ingredient labels for almonds or any possible trace of them. You can also get a food allergy test and ask your doctor how to navigate your allergies.

If you’re interested in learning more about Saber Healthcare and the services we provide, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.


  1. Leech, Joe. “9 Evidence-Based Health Benefits of Almonds.” Healthline Media, September 6th, 2018. Accessed February 3rd, 2022.
  2. “Almonds in the diet simultaneously improve plasma alpha-tocopherol concentrations and reduce plasma lipids.” National Library of Medicine, Accessed February 3rd, 2022.
  3. “Almonds and Cardiovascular Health: A Review.” National Library of Medicine, PubMed Central. Accessed February 3rd, 2022.
  4. Brazier, Yvette. “The health benefits of almonds.” Healthline Media, Medical News Today. December 12th, 2019. Accessed February 3rd, 2022.
  5. “Vitamin E.” Mayo Foundation for Medical Education and Research, Mayo Clinic. November 13th, 2020. Accessed February 4th, 2022.
  6. “The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial.” National Library of Medicine, Accessed February 4th, 2022.
  7. “Beauty From The Inside Out.” Almond Board of California, Accessed February 4th, 2022.
  8. “Zinc & Copper Complex.” Sterling Soaks, Accessed February 7th, 2022.,hormones%20that%20can%20cause%20acne.&text=Copper%20also%20helps%20to%20enhance,protect%20skin%20from%20oxidative%20damage.
  9. Kharbanda, Navya. “Do Not Overdose Almonds As It Can Have These 8 Side Effects.” MMI ONLINE, March 31st, 2021. Accessed February 4th, 2022.
  10. Wolf, Nicki. “4 Unwanted Side Effects of Eating Too Many Almonds.” Leaf Group, February 8th, 2019. Accessed February 4th, 2022.
  11. Strong, Rebecca. “Yes, almond milk is good for you – here are the health benefits.” Insider, June 4th, 2021. Accessed February 4th, 2022.
  12. Raman, Ryan. “Why Almond Flour Is Better Than Most Other Flours.” Healthline Media, April 25th, 2017. Accessed February 4th, 2022.