Almonds - Beneficial Foods

Almonds — scientific infographic poster
Almonds

Table of Contents

  1. Introduction and History
  2. Nutritional Profile
  3. Heart Health
  4. Blood Sugar Control
  5. Weight Management
  6. Brain Health
  7. Bone Health
  8. Gut Health
  9. Skin Health
  10. Anti-Inflammatory Properties
  11. Cancer Prevention
  12. Energy and Athletic Performance
  13. Almond Forms and Nutritional Comparisons
  14. Soaked and Sprouted Almonds
  15. Amounts Studied, Forms and Storage
  16. Potential Considerations
  17. Key Research Papers
  18. Connections
  19. Featured Videos

Introduction and History

The almond (Prunus dulcis) is one of the oldest cultivated tree nuts in human history, with its origins tracing back to the arid regions of the Middle East and Central Asia. Archaeological evidence suggests that wild almonds were consumed as early as 3000 BCE in present-day Iran, Turkey, and the Levant. The almond tree thrives in Mediterranean climates with warm, dry summers and mild winters, conditions that allowed it to spread throughout the ancient world along early trade routes. The domestication of the almond is considered a landmark achievement in early agriculture, as wild almonds contain bitter, potentially toxic compounds that had to be selectively bred out over generations.

Almonds hold a prominent place in ancient texts and religious traditions. In the Hebrew Bible, almonds appear multiple times as symbols of watchfulness and divine favor. The Book of Numbers describes Aaron's rod as having budded and produced almonds, and Genesis recounts Jacob sending almonds as a gift to Egypt, indicating their value as a prized commodity. Ancient Egyptians used almonds in bread-making, and almond oil was a staple in both culinary and cosmetic traditions across Mesopotamia, Greece, and Rome. The Romans referred to almonds as "Greek nuts," reflecting their early cultivation in the eastern Mediterranean. Throughout the medieval period, almond milk served as a common substitute for dairy in European cuisine, particularly during religious fasting periods.

Today, California dominates global almond production, accounting for approximately 80 percent of the world's supply. The almond industry was introduced to California by Spanish missionaries in the 18th century, but large-scale commercial cultivation did not take hold until the mid-19th century when growers in the Central Valley discovered that the region's climate was ideally suited for almond orchards. By the early 21st century, California's almond acreage had expanded to over 1.5 million acres, making almonds the state's most valuable agricultural export. Other significant producers include Spain, Australia, Morocco, and Iran, though none approach California's output.

The modern almond industry has faced scrutiny regarding water usage, as each almond requires approximately 1.1 gallons of water to produce. However, almond orchards also provide ecological benefits, including supporting pollinator populations and sequestering carbon. Advances in irrigation technology, including micro-drip systems and soil moisture sensors, have improved water efficiency in almond farming by over 30 percent since the 1990s. As nutritional research continues to reveal the extensive health benefits of almonds, global demand has steadily increased, with per capita consumption in the United States rising from approximately 0.8 pounds in 2000 to over 2 pounds by 2020. — the fuller story is told in the dedicated History article.

Back to Table of Contents

Nutritional Profile

Almonds are among the most nutrient-dense foods available, packing a remarkable concentration of vitamins, minerals, healthy fats, protein, and fiber into a compact package. A standard serving of almonds is one ounce, which equates to roughly 23 whole kernels or about 28 grams. This single ounce delivers approximately 164 calories, 6 grams of protein, 14 grams of fat (of which 9 grams are monounsaturated and 3.5 grams are polyunsaturated), 6 grams of carbohydrates, and 3.5 grams of dietary fiber. The macronutrient profile makes almonds an excellent source of sustained energy with minimal impact on blood sugar levels.

Vitamin E is perhaps the most celebrated micronutrient in almonds. A single ounce provides 7.3 milligrams of alpha-tocopherol, the most biologically active form of vitamin E, representing approximately 48 percent of the recommended daily value. This fat-soluble antioxidant plays a critical role in protecting cell membranes from oxidative damage, supporting immune function, and maintaining skin integrity. Few commonly consumed foods match almonds in their vitamin E concentration, making them one of the most practical dietary sources of this essential nutrient.

Almonds are also an outstanding source of magnesium, providing approximately 76 milligrams per ounce, or about 19 percent of the daily value. Magnesium participates in over 300 enzymatic reactions in the body, including energy metabolism, protein synthesis, blood glucose regulation, and nerve and muscle function. Given that an estimated 50 percent of Americans do not meet the recommended dietary allowance for magnesium, regular almond consumption can play a meaningful role in addressing this widespread nutritional shortfall.

The mineral content of almonds extends well beyond magnesium. One ounce delivers approximately 0.6 milligrams of manganese (about 27 percent of the daily value), which is essential for bone formation, blood clotting, and antioxidant defense via the enzyme superoxide dismutase. Copper content stands at roughly 0.3 milligrams per ounce (about 14 percent of the daily value), supporting iron metabolism, connective tissue formation, and nervous system function. Additional minerals include phosphorus (137 milligrams, 11 percent DV), calcium (76 milligrams, 6 percent DV), iron (1.0 milligram, 6 percent DV), zinc (0.9 milligrams, 6 percent DV), and potassium (208 milligrams, 4 percent DV). Almonds also contribute B vitamins, particularly riboflavin (0.3 milligrams, 17 percent DV) and niacin (1.0 milligram, 6 percent DV).

Beyond their measurable vitamins and minerals, almonds contain a diverse array of bioactive compounds, including flavonoids, phenolic acids, and phytosterols. The brown skin of the almond is particularly rich in polyphenolic antioxidants, with studies identifying over 20 distinct flavonoid compounds. These phytochemicals work synergistically with the vitamins and minerals present in the nut, often producing health benefits greater than what any single nutrient would provide in isolation.

Back to Table of Contents

Heart Health

The cardiovascular benefits of almonds represent one of the most thoroughly researched areas of almond nutrition. Numerous clinical trials have demonstrated that regular almond consumption significantly reduces low-density lipoprotein (LDL) cholesterol, the form of cholesterol most strongly associated with atherosclerosis and coronary artery disease. A landmark meta-analysis published in the American Journal of Clinical Nutrition found that consuming approximately 45 grams (about 1.5 ounces) of almonds daily reduced LDL cholesterol by an average of 5.3 mg/dL. The effect is largely attributed to the high monounsaturated fat content of almonds, which favorably modifies lipoprotein metabolism without reducing beneficial high-density lipoprotein (HDL) cholesterol.

The vitamin E in almonds provides additional cardiovascular protection through its antioxidant activity. Oxidized LDL particles are far more atherogenic than native LDL, meaning they are more likely to penetrate arterial walls and initiate plaque formation. Alpha-tocopherol from almonds integrates into LDL particles and protects them from oxidative modification, effectively reducing the atherogenic potential of circulating cholesterol. Research published in the Journal of Nutrition (Jenkins and colleagues, 2008) found that about 73 g of almonds a day for one month lowered two blood and urine markers of fat oxidation in older adults with raised cholesterol; an earlier trial in healthy adults (Hyson and colleagues, 2002) found no change in how easily LDL oxidized in the laboratory.

In recognition of the substantial evidence linking nut consumption to cardiovascular health, the U.S. Food and Drug Administration (FDA) approved a qualified health claim in 2003 stating: "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." This was a significant regulatory milestone, as qualified health claims require a meaningful body of supportive evidence. The Portfolio Diet, developed by Dr. David Jenkins at the University of Toronto, includes almonds as one of its four key components and has been shown to reduce LDL cholesterol by 20 to 30 percent, rivaling the effects of statin therapy in some individuals.

Beyond cholesterol reduction, almonds support cardiovascular health through multiple additional mechanisms. The magnesium in almonds helps regulate blood pressure by promoting vascular smooth muscle relaxation and improving endothelial function. The arginine content of almond protein serves as a precursor to nitric oxide, a potent vasodilator that maintains healthy blood flow. Additionally, the fiber and plant sterols in almonds reduce intestinal cholesterol absorption, while the potassium content helps counterbalance the blood pressure-elevating effects of dietary sodium. These complementary mechanisms suggest that the whole almond delivers cardiovascular benefits that exceed those attributable to any single nutrient.

Large-scale epidemiological studies have consistently reinforced these findings. The Nurses' Health Study, which followed over 86,000 women for 14 years, found that consuming nuts five or more times per week was associated with a 35 percent reduction in coronary heart disease risk compared to those who rarely or never ate nuts. Similar protective associations have been observed in the Physicians' Health Study, the Adventist Health Study, and the Iowa Women's Health Study, collectively representing hundreds of thousands of participants followed over decades.

Back to Table of Contents

Blood Sugar Control

Almonds combine fat, protein and fiber with little carbohydrate, and their effects on blood sugar have been studied in two quite different kinds of trial. Their high content of healthy fats, protein, and fiber, paired with a low carbohydrate load, means that almonds have a minimal glycemic impact when consumed on their own. The glycemic index of whole almonds is effectively negligible, and when almonds are consumed alongside higher-carbohydrate foods, they significantly attenuate the postprandial glucose response. In a single-meal study published in Metabolism (Josse and colleagues, 2007), nine healthy young adults ate white bread alone or with 30, 60 or 90 g of almonds: the glycemic index of the meal was about 106 with 30 g (no real change), 63 with 60 g and 45 with 90 g. The trial-by-trial detail is on the Blood Sugar and Diabetes page.

Magnesium plays a central role in the blood sugar benefits of almonds. This mineral is a cofactor for insulin receptor tyrosine kinase, an enzyme essential for proper insulin signaling. Magnesium deficiency has been consistently linked to insulin resistance and an increased risk of type 2 diabetes. A meta-analysis of prospective cohort studies found that each 100 mg/day increment in magnesium intake was associated with a 15 percent reduction in type 2 diabetes risk. A single ounce of almonds provides 76 milligrams of magnesium; whether the magnesium explains any of the almond trial results has not been tested directly.

Longer trials in type 2 diabetes have given mixed results. In a Taipei crossover trial (Li and colleagues, 2011), 20 adults with type 2 diabetes ate about 60 g of almonds a day for four weeks; compared with the control diet, fasting insulin was 4.1% lower, fasting glucose 0.8% lower and insulin resistance (HOMA-IR) 9.2% lower, along with 11.6% lower LDL cholesterol. A longer 12-week Taiwanese crossover trial (Chen and colleagues, 2017) found no improvement in its primary outcome, glycemic status. Pooled analyses of the almond trials mostly found no significant change in fasting glucose, insulin or HbA1c (hemoglobin A1c, a marker of long-term blood sugar); one meta-analysis limited to type 2 diabetes (Ojo and colleagues, 2021) found a lower HbA1c. Details are on the Blood Sugar and Diabetes page.

The fiber content of almonds further supports glycemic control by slowing gastric emptying and the rate of carbohydrate digestion and absorption. The 3.5 grams of fiber per ounce includes both soluble and insoluble forms, each contributing to blood sugar management through distinct mechanisms. Soluble fiber forms a gel-like matrix in the small intestine that physically slows glucose absorption, while insoluble fiber promotes satiety and reduces overall caloric intake. The monounsaturated fats in almonds also improve insulin sensitivity by modifying cell membrane fluidity and enhancing the function of insulin receptors.

In prediabetes, a 16-week trial published in the Journal of the American College of Nutrition (Wien and colleagues, 2010) gave 65 adults a diet in which almonds supplied 20% of calories (about 56 g a day); fasting insulin and insulin resistance (HOMA-IR) fell in the almond group and rose in the control group. In a three-month trial in Asian Indians with prediabetes (Gulati and colleagues, 2023), a 20 g almond preload before major meals was followed by lower fasting and post-load glucose and HbA1c than in the control arm, and 7 of the 30 participants in the almond arm returned to normal glucose regulation. Whether almonds prevent type 2 diabetes is not known: no trial reviewed on the Blood Sugar and Diabetes page followed people long enough to count new cases, and the return-to-normal finding comes from one open-label three-month trial.

Back to Table of Contents

Weight Management

Despite their relatively high calorie density at approximately 164 calories per ounce, trials that added almonds to the diet have mostly found little or no weight gain — which is a different finding from weight loss. The mechanisms studied are compensation (people eating less of other foods), fullness signaling, and incomplete calorie absorption due to the rigid cell walls of almonds. In the one added-almond trial that measured it (Hollis and Mattes, 2007), resting metabolic rate and total energy expenditure did not change.

The satiety-promoting properties of almonds are particularly noteworthy. Gut hormones that signal fullness, such as glucagon-like peptide-1 (GLP-1), have been measured in almond trials. A four-week trial published in the European Journal of Clinical Nutrition (Tan and Mattes, 2013) found that almonds eaten as a snack reduced hunger and the desire to eat; with no other instructions, participants ate less of other foods, enough to offset the almond calories, and body measurements did not differ from the no-almond group. The trial reported no increase in the risk of weight gain; it did not report weight loss. In a mid-morning snack study in healthy women (Hull and colleagues, 2015), lunch and dinner intake fell in step with the size of the almond snack.

One of the most significant discoveries regarding almonds and weight management involves incomplete calorie absorption. The cell walls of almond tissue are remarkably resistant to digestion, meaning that a substantial portion of the lipids enclosed within almond cells pass through the gastrointestinal tract without being fully absorbed. Research conducted by the USDA Agricultural Research Service determined that the metabolizable energy of almonds is about 129 calories per 28 g serving, against the 168–170 calories that the standard Atwater factors give — a 32 percent overestimate (PMID 22760558; details on the Weight, Satiety and Calories page). This finding was published in the American Journal of Clinical Nutrition and has significant implications for how almonds are accounted for in dietary planning.

Portion control is an important consideration for maximizing the weight management benefits of almonds. While the research supports the inclusion of almonds in a weight management diet, consuming excessive quantities can still contribute to caloric surplus. The added-almond trials mostly used about one to three ounces a day (roughly 43 to 86 g in the larger trials). The form of the almond matters to the calorie count: a follow-up USDA study measured the fewest calories from whole natural almonds and the most from almond butter, which came close to its label value, and in a small chewing study fewer chews left more fat unabsorbed in the stool while more chews gave a longer-lasting feeling of fullness. Details are on the Weight, Satiety and Calories page.

A large-scale randomized controlled trial known as the PREDIMED study, which included over 7,000 participants at high cardiovascular risk, found that those assigned to a Mediterranean diet supplemented with nuts (including almonds) did not gain more weight than the control group over a five-year follow-up period, despite no caloric restriction being imposed. The 2019 reanalysis, published after a protocol deviation was identified at some study sites, reported no significant difference in body weight and some evidence of less gain in waist circumference with the Mediterranean diets than with the control diet. PREDIMED's nut supplement was a mix of nuts, so it is not an almond-only result.

Back to Table of Contents

Brain Health

Almonds have been valued as a brain-supporting food across many traditional medical systems, and modern nutritional science has begun to validate these long-standing beliefs. The vitamin E content of almonds is of particular relevance to cognitive health, as the brain is exceptionally vulnerable to oxidative damage due to its high oxygen consumption, abundant polyunsaturated fatty acid content, and relatively limited antioxidant defenses. Alpha-tocopherol, the predominant form of vitamin E in almonds, is actively transported across the blood-brain barrier and concentrated in neural membranes, where it serves as a primary line of defense against lipid peroxidation.

Epidemiological research has linked higher vitamin E intake to reduced rates of cognitive decline and a lower risk of Alzheimer's disease. The Chicago Health and Aging Project, which followed over 3,000 older adults for approximately six years, found that those with the highest dietary vitamin E intake experienced a 36 percent slower rate of cognitive decline compared to those with the lowest intake. Importantly, this association was observed with dietary vitamin E from foods such as almonds and other nuts, rather than from supplements, suggesting that the whole-food matrix may be important for delivering vitamin E in a bioavailable and effective form.

Riboflavin (vitamin B2), present in almonds at 17 percent of the daily value per ounce, also contributes to neurological function. Riboflavin is a precursor to flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN), coenzymes involved in mitochondrial energy production, neurotransmitter metabolism, and the maintenance of myelin sheaths that insulate nerve fibers. Riboflavin deficiency has been associated with peripheral neuropathy and an increased risk of migraines, highlighting the importance of adequate intake for nervous system health.

L-carnitine, an amino acid derivative found in almonds, plays a distinct role in brain metabolism. L-carnitine facilitates the transport of long-chain fatty acids into mitochondria for beta-oxidation, a process essential for meeting the energy demands of neurons. Acetyl-L-carnitine, a metabolite of L-carnitine, has been studied for its potential to improve memory and slow cognitive decline in elderly individuals and those with mild cognitive impairment. While the concentrations of L-carnitine in almonds are modest compared to animal-derived sources, the synergy with other neuroprotective compounds in almonds, including vitamin E, polyphenols, and magnesium, may amplify its benefits.

Animal studies have provided additional insight into the mechanisms underlying almond-related cognitive benefits. Research published in Brain Research Bulletin demonstrated that almond-supplemented diets improved memory retention and reduced markers of oxidative stress in the brains of aged rats. Another study found that almond consumption enhanced acetylcholine levels in the hippocampus, a neurotransmitter critically involved in learning and memory formation. While animal studies cannot be directly extrapolated to humans, they provide plausible biological mechanisms that support the epidemiological evidence linking nut consumption to preserved cognitive function.

Back to Table of Contents

Bone Health

Almonds provide a suite of minerals essential for maintaining strong, healthy bones throughout the lifespan. While dairy products are most commonly associated with bone health, almonds offer a compelling plant-based alternative that delivers calcium, magnesium, phosphorus, and manganese in significant quantities. One ounce of almonds contains approximately 76 milligrams of calcium, which, while modest compared to a glass of milk, contributes meaningfully to daily intake, particularly for individuals who consume multiple servings of almonds or almond-based products throughout the day.

Magnesium may be the most underappreciated bone mineral provided by almonds. Approximately 60 percent of the body's magnesium is stored in bone tissue, where it contributes to the structural matrix of hydroxyapatite crystals that give bones their rigidity. Magnesium deficiency promotes osteoclast-mediated bone resorption, reduces osteoblast activity, and impairs the synthesis and secretion of parathyroid hormone and active vitamin D, both of which are critical regulators of calcium homeostasis. Studies have found that higher magnesium intake is associated with greater bone mineral density, particularly in older adults, and a reduced risk of osteoporosis-related fractures.

Phosphorus, present at 137 milligrams per ounce of almonds, is the second most abundant mineral in bone after calcium. Approximately 85 percent of body phosphorus resides in bones and teeth as a component of hydroxyapatite. Adequate phosphorus intake is essential for bone mineralization, but it must be balanced with calcium to maintain optimal bone health. The calcium-to-phosphorus ratio in almonds is approximately 1:1.8, which is generally considered favorable for bone metabolism when part of a varied diet that includes adequate calcium from other sources.

Manganese, at 27 percent of the daily value per ounce, supports bone health through its role as a cofactor for enzymes involved in the synthesis of glycosaminoglycans and proteoglycans, structural components of cartilage and the organic bone matrix. Manganese-dependent superoxide dismutase also protects bone cells from oxidative damage that can accelerate bone loss. Research has shown that manganese deficiency in animal models leads to skeletal abnormalities, impaired bone growth, and reduced bone density, underscoring the importance of adequate dietary manganese for skeletal integrity.

The protein content of almonds further supports bone health, as amino acids serve as building blocks for the collagen matrix that provides bone with its flexibility and tensile strength. Contrary to earlier concerns that high protein intake might promote urinary calcium loss, more recent research has demonstrated that adequate protein intake actually improves calcium absorption and stimulates the production of insulin-like growth factor 1 (IGF-1), a hormone that promotes bone formation. For individuals following plant-based diets, almonds represent a valuable dual source of both protein and bone-building minerals.

Back to Table of Contents

Gut Health

The relationship between almonds and gut health has become an increasingly active area of scientific inquiry, and almonds are often described as a potential prebiotic food. Whether they meet the formal definition of a prebiotic — a substance shown to confer a health benefit by being used selectively by gut microbes — has not been established. The dietary fiber in almonds, particularly the insoluble fiber concentrated in the brown almond skin, resists digestion in the upper gastrointestinal tract and arrives largely intact in the colon, where it serves as a fermentation substrate for commensal microorganisms. This fermentation process produces short-chain fatty acids (SCFAs), including butyrate, propionate, and acetate, which provide energy to colonocytes, strengthen the intestinal barrier, and exert anti-inflammatory effects throughout the body.

Clinical studies have directly examined the impact of almond consumption on gut microbiome composition, with mixed results. A trial published in Anaerobe (Liu and colleagues, 2014) gave 48 healthy adults 56 grams of roasted almonds, 10 grams of almond skins or a prebiotic control daily for six weeks and reported increases in Bifidobacterium and Lactobacillus with almonds or almond skins; the abstract compares each group with its own starting point rather than with a no-almond group. Two other trials, including a UK trial with bifidobacteria as its primary outcome (Creedon and colleagues, 2022), found no increase in bifidobacteria. Butyrate results also conflict: the UK trial found higher stool butyrate with almonds, while a trial in adults with raised blood sugar (Choo and colleagues, 2021) found no change in stool short-chain fatty acids.

Many of the polyphenols in almond skins are poorly absorbed in the small intestine and reach the colon, where gut bacteria break them down. In laboratory fermentation work at the Institute of Food Research in the United Kingdom (Mandalari and colleagues, 2010), natural and blanched almond skins both increased bifidobacteria and the Clostridium coccoides/Eubacterium rectale group, which includes butyrate producers. Because the two kinds of skin behaved alike, the authors concluded that the skin polyphenols did not affect bacterial fermentation and that the effect came from the skin's dietary fiber.

The lipid fraction of almonds that escapes digestion due to intact cell walls also reaches the colon, where it may further influence microbial metabolism. Undigested almond lipids can be fermented by certain bacterial species, contributing to the production of beneficial metabolites and potentially influencing the ratio of Firmicutes to Bacteroidetes, a marker associated with metabolic health. Findings on microbial diversity are inconsistent: the largest trial, published in the American Journal of Clinical Nutrition (Creedon and colleagues, 2022), found no effect of almonds on bacterial diversity, while an eight-week trial in college students (Dhillon and colleagues, 2019) found higher diversity than with a cracker snack. No trial has yet linked an almond-driven change in gut bacteria to a health outcome; the full set of trials is on the Gut Microbiome and Prebiotic Effects page.

Chewing works in the opposite direction from what is often assumed: chewing breaks open cells and releases fat for absorption in the small intestine, so less reaches the colon, and in a chewing study fewer chews left more fat in the stool. Trials that measured bowel function largely found no change in gut transit time, stool consistency or stool frequency. In a trial in people with diarrhoea-predominant irritable bowel syndrome, 40 g of almond a day for 20 days was followed by more bowel movements and more pain than placebo, and the authors note that the amount eaten is a determining factor.

Back to Table of Contents

Skin Health

Almonds have been prized for their skin-enhancing properties since antiquity, and contemporary dermatological research has provided scientific support for many of these traditional uses. Vitamin E is the cornerstone of almonds' skin benefits, functioning as the primary lipid-soluble antioxidant in human skin. This vitamin accumulates in the stratum corneum, the outermost layer of the epidermis, where it neutralizes free radicals generated by ultraviolet radiation, environmental pollutants, and normal metabolic processes. By protecting skin cell membranes from peroxidative damage, vitamin E helps maintain skin hydration, elasticity, and barrier function.

Research has demonstrated that dietary vitamin E from almonds provides measurable photoprotective effects. A study published in the Journal of Cosmetic Dermatology (Li and colleagues, 2021) randomized 39 healthy Asian women aged 18 to 45 to 1.5 ounces of almonds or 1.8 ounces of pretzels daily for 12 weeks; the minimal erythema dose (MED), the amount of UVB radiation needed to redden the skin, rose in the almond group compared with the pretzel group, while facial roughness, melanin, hydration and sebum did not differ. The study did not compare almonds with sunscreen.

The anti-aging potential of almonds extends beyond UV protection. A randomized controlled trial conducted at the University of California, Davis, assessed the effects of daily almond consumption on facial wrinkle severity in postmenopausal women. After 16 weeks, the almond group showed a statistically significant reduction in wrinkle width and severity compared to a control group that consumed a calorie-matched snack without almonds. Researchers attributed these effects to the combined action of vitamin E, healthy fats, and polyphenolic antioxidants, which collectively reduce oxidative damage to collagen and elastin fibers in the dermis.

Almond oil has a long history of topical application for skin care and has been studied for various dermatological applications. Sweet almond oil is rich in oleic acid (a monounsaturated omega-9 fatty acid) and linoleic acid (an essential omega-6 fatty acid), both of which are important components of the skin's lipid barrier. Clinical studies have found that topical application of almond oil reduces the appearance of stretch marks when applied during pregnancy, soothes irritated skin in conditions such as eczema and dermatitis, and improves overall skin tone and complexion. The emollient properties of almond oil make it an effective natural moisturizer that is well tolerated by most skin types.

The biotin content of almonds, though modest, further supports skin health. Biotin deficiency is classically associated with dermatitis, and adequate intake supports the production of fatty acids that maintain the skin's lipid barrier. Additionally, the zinc in almonds contributes to skin cell proliferation and wound healing, while copper supports the cross-linking of collagen and elastin fibers that provide skin with its structural integrity. The comprehensive profile of skin-supporting nutrients in almonds makes them a valuable dietary component for individuals seeking to maintain healthy, youthful skin through nutritional means.

Back to Table of Contents

Anti-Inflammatory Properties

Chronic low-grade inflammation is increasingly recognized as a driving force behind numerous age-related diseases, including cardiovascular disease, type 2 diabetes, neurodegenerative disorders, and certain cancers. Almonds contain a diverse array of anti-inflammatory compounds that, when consumed regularly, have been shown to reduce systemic markers of inflammation. The polyphenolic compounds concentrated in almond skins are of particular interest, as they include flavonoids such as catechin, epicatechin, kaempferol, quercetin, and isorhamnetin, each of which possesses documented anti-inflammatory activity through distinct molecular mechanisms.

The anti-inflammatory effects of almond skin polyphenols operate through several biochemical pathways. These compounds inhibit nuclear factor kappa-B (NF-kB), a transcription factor that orchestrates the expression of pro-inflammatory cytokines, adhesion molecules, and enzymes involved in the inflammatory cascade. Research published in the British Journal of Nutrition demonstrated that almond skin extracts significantly suppressed NF-kB activation in cultured human macrophages and reduced the production of tumor necrosis factor-alpha (TNF-alpha) and interleukin-6 (IL-6), two key inflammatory mediators implicated in chronic disease pathogenesis.

Clinical trials of circulating inflammation markers have given mixed results. In a 12-week trial in adults with metabolic syndrome (Beaver and colleagues, 2025), blood markers of whole-body inflammation, including C-reactive protein (CRP) and interleukin-6, did not change, although stool markers of gut inflammation improved in participants who started with high levels; pooled analyses in type 2 diabetes found no significant effect on CRP (Moosavian and colleagues, 2022) or on inflammatory markers (Ojo and colleagues, 2021). Another trial demonstrated that almond consumption reduced levels of E-selectin and intercellular adhesion molecule-1 (ICAM-1), proteins that facilitate the attachment of white blood cells to blood vessel walls, a critical early step in the development of atherosclerotic plaques.

The monounsaturated fats in almonds also contribute to their anti-inflammatory profile. Oleic acid, which constitutes approximately 63 percent of almond fat, has been shown to reduce the expression of inflammatory genes and modulate the activity of toll-like receptors, components of the innate immune system that trigger inflammatory responses when activated. Diets rich in monounsaturated fats have been consistently associated with lower levels of inflammatory markers compared to diets high in saturated fats or refined carbohydrates, and almonds represent one of the most concentrated dietary sources of oleic acid.

The antioxidant capacity of almonds further mitigates inflammation by reducing oxidative stress, a condition in which the production of reactive oxygen species exceeds the body's antioxidant defenses. Oxidative stress and inflammation are intimately linked in a self-perpetuating cycle: free radicals activate inflammatory signaling pathways, and inflammatory processes generate additional free radicals. By providing vitamin E, polyphenols, and other antioxidant compounds, almonds help break this cycle and reduce the overall burden of chronic inflammation. A study measuring total antioxidant capacity in blood found that participants consuming almonds daily for four weeks showed significantly higher plasma antioxidant levels compared to a control group.

Back to Table of Contents

Cancer Prevention

While no single food can prevent cancer, a growing body of epidemiological and mechanistic research suggests that regular almond consumption may contribute to reduced cancer risk as part of a healthful dietary pattern. The potential anticancer properties of almonds arise from the combined action of several bioactive components, including vitamin E, dietary fiber, phytosterols, polyphenols, and other phytochemicals that influence cellular processes relevant to cancer development and progression.

Vitamin E has been extensively studied for its potential role in cancer prevention, with dietary intake from food sources showing more consistent protective associations than supplemental forms. Alpha-tocopherol protects DNA from oxidative damage that can initiate mutagenic changes, a critical first step in carcinogenesis. Additionally, vitamin E has been shown to inhibit protein kinase C, an enzyme involved in cell proliferation and tumor promotion, and to enhance immune surveillance against nascent cancer cells. Epidemiological studies have reported inverse associations between dietary vitamin E intake and the risk of several cancer types, including colon, prostate, and breast cancer.

The dietary fiber in almonds may reduce colorectal cancer risk through multiple mechanisms. Fiber accelerates intestinal transit time, reducing the contact duration between potential carcinogens and the colonic epithelium. The fermentation of fiber by gut bacteria produces butyrate, a short-chain fatty acid that has demonstrated antiproliferative and pro-apoptotic effects in colorectal cancer cell lines. Butyrate also serves as the preferred energy source for colonocytes and promotes the maintenance of a healthy colonic barrier, reducing the translocation of potentially carcinogenic bacterial metabolites into the bloodstream.

Phytochemicals unique to almonds and other tree nuts have shown promising anticancer activity in laboratory settings. Amygdalin, a cyanogenic glycoside present in small amounts in sweet almonds (and in much larger quantities in bitter almonds), has been studied for cytotoxic effects on cancer cells, though its clinical relevance remains debated. More compellingly, the flavonoids and phenolic acids in almond skins have demonstrated the ability to inhibit cancer cell proliferation, induce apoptosis, suppress angiogenesis (the formation of new blood vessels that feed tumors), and reduce the invasive capacity of cancer cells in vitro. A study published in Nutrition and Cancer found that almond skin extracts inhibited the growth of colon cancer cells in a dose-dependent manner.

Large prospective cohort studies provide population-level support for the cancer-protective potential of nut consumption. An analysis of data from the Nurses' Health Study II found that women who consumed two or more servings of nuts per week during adolescence had a 36 percent lower risk of benign breast disease, a recognized risk factor for breast cancer, compared to those who rarely consumed nuts. The European Prospective Investigation into Cancer and Nutrition (EPIC) study similarly reported inverse associations between nut intake and colorectal cancer risk. While these studies cannot establish causation, they provide compelling evidence that regular nut consumption, including almonds, is associated with meaningful reductions in cancer risk across multiple organ sites.

Back to Table of Contents

Energy and Athletic Performance

Almonds are a popular food among athletes and physically active individuals, and their nutritional profile provides strong justification for this preference. The combination of 6 grams of protein, 14 grams of healthy fats, and 3.5 grams of fiber per ounce delivers sustained energy without the blood sugar spikes and crashes associated with refined carbohydrate snacks. The caloric density of almonds makes them an efficient fuel source for endurance activities, long training sessions, and situations where portable, non-perishable nutrition is needed.

The protein content of almonds contributes to muscle repair and recovery following exercise. While almonds are not a complete protein source (they are relatively low in the essential amino acid lysine), they provide meaningful amounts of branched-chain amino acids (BCAAs), including leucine, isoleucine, and valine, which play critical roles in stimulating muscle protein synthesis and reducing exercise-induced muscle damage. When combined with complementary protein sources such as legumes, dairy, or grains, almond protein contributes effectively to meeting the elevated protein requirements of active individuals.

Magnesium is particularly important for athletic performance, as it is involved in muscle contraction and relaxation, oxygen delivery to working muscles, and the conversion of blood glucose and muscle glycogen into usable energy through ATP production. Magnesium depletion, which can occur through heavy sweating during prolonged exercise, has been associated with reduced exercise capacity, increased oxygen consumption at submaximal intensities, and heightened susceptibility to muscle cramps. The 76 milligrams of magnesium per ounce of almonds makes them one of the most practical dietary sources for maintaining optimal magnesium status in active individuals.

Research has directly examined the effects of almond consumption on exercise performance. A study published in the Journal of the International Society of Sports Nutrition found that trained cyclists who consumed 75 grams of almonds daily for four weeks maintained longer cycling distance during a timed trial compared to a control group consuming calorie-matched cookies. The almond group also showed higher utilization of carbohydrate and fat during exercise, suggesting more efficient substrate metabolism. The researchers attributed these findings to the combined effects of the healthy fats, vitamin E, and minerals provided by almonds.

The vitamin E in almonds supports athletic performance through its role in reducing exercise-induced oxidative stress. Intense physical activity dramatically increases the production of reactive oxygen species in skeletal muscle, which can damage muscle cell membranes, impair contractile function, and prolong recovery time. By providing a substantial dose of the body's primary lipid-soluble antioxidant, almonds may help attenuate exercise-induced oxidative damage and support faster recovery between training sessions. The anti-inflammatory polyphenols in almond skins may further reduce exercise-induced muscle soreness and accelerate the resolution of post-exercise inflammation.

Back to Table of Contents

Almond Forms and Nutritional Comparisons

Almonds are available in a wide variety of forms, each with distinct nutritional characteristics, culinary applications, and considerations for health. The differences among these forms show how processing changes the nutritional value of the original whole almond.

Whole almonds represent the least processed form and retain the full nutritional profile, including the polyphenol-rich skin. One ounce of whole raw almonds provides the benchmark values discussed throughout this article: 164 calories, 6 grams of protein, 14 grams of fat, 3.5 grams of fiber, and the full complement of vitamins and minerals. Whole almonds require extensive chewing, which promotes satiety and may contribute to the incomplete calorie absorption observed in clinical studies. Most clinical trials have used whole almonds as the intervention food.

Sliced and slivered almonds are mechanically processed whole almonds that retain most of their nutritional value but have a larger surface area exposed to air, which can accelerate lipid oxidation during storage. They are convenient for use as salad toppings, in baked goods, and in stir-fry dishes. Because their cell walls are partially disrupted by slicing, the fat in sliced almonds may be more completely absorbed than that in whole almonds, potentially increasing their effective caloric value. Proper storage in airtight containers, ideally refrigerated, helps preserve their freshness and nutritional quality.

Almond flour is produced by grinding blanched (skin-removed) almonds into a fine powder and has become a staple in gluten-free and low-carbohydrate baking. One-quarter cup of almond flour provides approximately 160 calories, 6 grams of protein, and 14 grams of fat, similar to whole almonds by weight, but the removal of skins eliminates the majority of the polyphenolic antioxidants and a portion of the fiber. Additionally, the complete disruption of cell walls in ground almonds means that nearly all of the fat is bioaccessible, so the effective caloric value of almond flour is likely closer to the Atwater-calculated value than that of whole almonds.

Almond butter is made by grinding whole or blanched almonds into a smooth or chunky paste. Two tablespoons of almond butter provide approximately 196 calories, 7 grams of protein, 18 grams of fat, and 3 grams of fiber. Natural almond butters, which contain only almonds and perhaps a small amount of salt, retain most of the nutritional benefits of whole almonds, including healthy fats, vitamin E, and magnesium. However, many commercial almond butters contain added sugars, palm oil, or other ingredients that alter the nutritional profile. The ingredient list on the label shows any such additions.

Almond milk is the most nutritionally distinct form, as the process of blending almonds with water and straining out the pulp removes the majority of the fiber, protein, and many of the fat-soluble nutrients present in whole almonds. A typical cup of unsweetened almond milk contains only 30 to 40 calories, 1 gram of protein, 2.5 grams of fat, and less than 1 gram of fiber. Most commercial almond milks are fortified with calcium and vitamins A, D, and E to enhance their nutritional value. Almond milk is a low-calorie, dairy-free beverage, but it is not nutritionally equivalent to whole almonds, and the almond trials described on this page tested whole nuts, not almond milk. With about 1 gram of protein per cup, it supplies far less protein than whole almonds.

Back to Table of Contents

Soaked and Sprouted Almonds

The practice of soaking and sprouting almonds before consumption is deeply rooted in traditional food preparation methods across many cultures, particularly in Ayurvedic medicine and traditional Middle Eastern and South Asian cuisines. Proponents of soaking claim that it reduces anti-nutrients, improves digestibility, enhances nutrient bioavailability, and activates beneficial enzymes. Modern nutritional science has begun to evaluate these claims, and while some are well-supported by evidence, others remain areas of ongoing investigation.

Phytic acid (inositol hexaphosphate) is the primary anti-nutrient of concern in almonds and other nuts and seeds. Phytic acid binds to minerals such as zinc, iron, calcium, and magnesium in the gastrointestinal tract, forming insoluble complexes that resist absorption and effectively reduce the bioavailability of these essential nutrients. The almond soaking studies measured changes close to zero: one found a 4.75 percent fall only after at least 24 hours of soaking, another found changes from −12 to +10 percent across four kinds of nut, and a New Zealand trial measured slightly more phytate in soaked than unsoaked whole almonds (563 versus 531 mg per 100 g); details on the Soaking and Phytic Acid page. Phytic acid is also not entirely detrimental; it possesses antioxidant properties and has been associated with reduced risks of kidney stones and certain cancers.

Sprouting, which involves soaking almonds for an extended period and then allowing them to germinate in a moist environment, achieves a more substantial reduction in phytic acid than soaking alone. The germination process activates endogenous phytase enzymes within the almond, which progressively break down phytic acid stores to release phosphorus for the growing seedling. That effect has been documented in legumes and cereals, but no study measuring phytate in sprouted almonds was located for the Soaking and Phytic Acid page. Sprouting also raises hygiene questions, as the warm, moist conditions that promote germination also favor the growth of pathogenic bacteria if not properly managed.

Traditional practices surrounding soaked almonds often involve removing the skin after soaking, which softens the brown testa and makes it easy to peel away. In Ayurvedic tradition, this is believed to make almonds easier to digest, and there is some physiological basis for this claim, as the tannins in almond skins can inhibit certain digestive enzymes. However, removing the skin also eliminates the majority of the polyphenolic antioxidants and a significant portion of the fiber, which, as discussed in earlier sections, provide substantial health benefits including prebiotic effects, anti-inflammatory activity, and cardiovascular protection. Peeling therefore trades away most of the polyphenols, while any gain in mineral absorption from soaking or peeling almonds has not been measured.

No study located for the Soaking and Phytic Acid page measured mineral absorption or mineral status in people eating soaked versus raw almonds, so how much these differences matter in practice is not known. In the measurements that exist, soaked and raw almonds differ far less in phytate than popular accounts suggest.

Back to Table of Contents

Amounts Studied, Forms and Storage

Clinical trials have used a wide range of amounts, from about one ounce (28 grams, roughly 23 almonds) a day up to 60 to 90 grams a day in some lipid and blood-sugar trials. The FDA's 2003 qualified health claim for nuts refers to 1.5 ounces (about 42 grams) a day. Some studies observed dose-dependent effects: in a Toronto trial (Jenkins and colleagues, 2002), about 73 grams a day lowered LDL cholesterol by 9.4 percent from baseline against 4.4 percent for half that amount, and in a single-meal study the drop in the meal's glycemic index appeared only at 60 grams and above.

The choice between raw and roasted almonds is a common consideration. Raw almonds retain their full complement of heat-sensitive nutrients, including certain B vitamins and a portion of the more volatile polyphenolic compounds. Dry-roasted almonds, while subjected to temperatures that can partially degrade vitamin E and cause minor lipid oxidation, retain the vast majority of their nutritional value and offer enhanced flavor that many people find more appealing. Studies comparing raw and roasted almonds have found minimal differences in their effects on cholesterol levels, blood sugar, and body weight. Oil-roasted almonds, however, may contain additional calories from the roasting oil and sometimes include added salt, which matters for people tracking sodium intake.

Almond skins hold most of the nut's polyphenols, which laboratory and cell studies have examined for antioxidant and anti-inflammatory activity, and in laboratory fermentation the skin's fiber fed gut bacteria. Blanched (skin-removed) almonds retain the fat, protein, mineral, and vitamin E content of whole almonds but lose most of their polyphenolic compounds and a portion of their fiber. Few human trials have compared skin-on and blanched almonds directly.

Timing of almond consumption can influence their effects on appetite and blood sugar. In trials, a mid-morning almond snack was followed by smaller lunches and dinners (Hull and colleagues, 2015), and almonds eaten as snacks reduced hunger (Tan and Mattes, 2013), although neither trial found weight loss. In single-meal trials, almonds eaten with carbohydrate-rich foods were followed by a smaller rise in blood sugar; the trials and their limits are on the Blood Sugar and Diabetes page.

Storage practices significantly affect almond quality and safety. Almonds keep longest in a cool, dry, dark environment, ideally in an airtight container. Refrigeration extends shelf life to approximately 12 months, while freezer storage can preserve quality for up to two years. Almonds stored at room temperature in humid conditions are susceptible to lipid oxidation, which produces rancid flavors and potentially harmful oxidation products, as well as aflatoxin contamination from Aspergillus mold growth. Off odors and discoloration are signs of rancidity or spoilage.

Back to Table of Contents

Potential Considerations

Tree nut allergy is the most significant safety concern associated with almond consumption. Almonds are classified as tree nuts, and tree nut allergy affects approximately 1 to 2 percent of the general population in Western countries. Allergic reactions to almonds can range from mild symptoms such as oral itching and hives to severe, life-threatening anaphylaxis involving airway constriction, cardiovascular collapse, and loss of consciousness. In people with a tree nut allergy, almonds and almond-derived products, including almond flour, almond butter, almond milk, and almond oil, can trigger reactions; highly refined almond oil may contain little allergenic protein, a question allergists assess case by case. Cross-reactivity between different tree nuts is common, which is why allergists often evaluate all tree nuts in a person allergic to one.

Oxalate content is a consideration for individuals prone to calcium oxalate kidney stones, the most common type of kidney stone. Almonds contain a moderate amount of oxalates, with approximately 122 milligrams per ounce. For most healthy individuals, this level of oxalate intake is well tolerated and does not pose a risk. However, for individuals with a history of recurrent calcium oxalate kidney stones or those identified as "hyperabsorbers" of dietary oxalate, high almond consumption may increase urinary oxalate excretion and elevate stone risk. Calcium-rich foods eaten at the same time can bind oxalate in the intestine and reduce its absorption; questions about stone risk and almond intake are for a clinician or registered dietitian.

Cyanide in bitter almonds is a topic that occasionally raises concern among consumers. Sweet almonds (Prunus dulcis var. dulcis), the variety sold for food consumption in all commercial markets, contain only trace amounts of amygdalin, a cyanogenic glycoside that can release hydrogen cyanide when metabolized. The amygdalin content of sweet almonds is too low to pose any toxicological risk at normal consumption levels. Bitter almonds (Prunus dulcis var. amara), by contrast, contain 40 to 50 times more amygdalin and can produce dangerous levels of cyanide if consumed in quantity. Bitter almonds are not sold as food in the United States and most other countries due to their toxicity. Cyanide exposure is a recognized hazard of bitter almonds, not of the sweet almonds sold commercially as food.

Calorie density remains relevant, despite the evidence that almonds do not promote weight gain when consumed in reasonable quantities. At approximately 164 calories per ounce (or 129 metabolizable calories based on more recent research), almonds are an energy-dense food, and unrestricted consumption can contribute to caloric surplus, particularly when almonds are consumed in processed forms such as almond butter, chocolate-covered almonds, or flavored almond snacks that add sugar, oil, and salt. In the weight-loss trials, almonds were counted within a calorie-controlled plan, and the trials that added almonds without other changes found little or no weight gain but no weight loss; see the Weight, Satiety and Calories page.

Finally, some medicine interactions have been described. The high vitamin E content of almonds could theoretically potentiate the effects of anticoagulant medications such as warfarin, though dietary vitamin E intake from food is unlikely to cause clinically significant interactions at normal consumption levels. The magnesium in almonds may affect the absorption of certain antibiotics (tetracyclines and fluoroquinolones) and bisphosphonate medications if consumed simultaneously. The labels of these medicines set out how far apart they are taken from magnesium-containing products. Decisions about diet alongside medicines belong with a clinician.

Key Research Papers

  1. Asbaghi O et al. "The effect of almond intake on lipid profile: a systematic review and meta-analysis of randomized controlled trials" Food & Function, 2021. — PubMed PMID: 33586744 (Meta-analysis of 27 studies finding almond intake significantly reduced LDL cholesterol by 5.65 mg/dL.)
  2. Jenkins DJ et al. "Almonds reduce biomarkers of lipid peroxidation in older hyperlipidemic subjects" The Journal of Nutrition, 2008. — PubMed PMID: 18424600 (Almond consumption reduced serum malondialdehyde and urinary isoprostanes, biomarkers of LDL oxidation, in hyperlipidemic adults.)
  3. Jenkins DJ et al. "Effects of a dietary portfolio of cholesterol-lowering foods vs lovastatin on serum lipids and C-reactive protein" JAMA, 2003. — PubMed PMID: 12876093 (The Portfolio Diet including almonds reduced LDL cholesterol by 28.6%, comparable to statin therapy.)
  4. Hu FB et al. "Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study" BMJ, 1998. — PubMed PMID: 9812929 (Nurses' Health Study of 86,016 women found nut consumption five or more times per week associated with 35% reduced coronary heart disease risk.)
  5. Josse AR et al. "Almonds and postprandial glycemia — a dose-response study" Metabolism, 2007. — PubMed PMID: 17292730 (In nine healthy adults, adding 60 g or 90 g of almonds to a white bread meal lowered the meal's glycemic index; 30 g did not.)
  6. Li SC et al. "Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus" Metabolism, 2011. — PubMed PMID: 20580779 (A 12-week crossover trial with four-week diet periods in 20 Chinese adults with type 2 diabetes: about 60 g of almonds a day gave fasting insulin 4.1%, fasting glucose 0.8% and HOMA-IR 9.2% lower than the control diet, with lower LDL cholesterol and apolipoprotein B.)
  7. Wien M et al. "Almond consumption and cardiovascular risk factors in adults with prediabetes" Journal of the American College of Nutrition, 2010. — PubMed PMID: 20833991 (An almond-enriched diet for 16 weeks improved insulin sensitivity and LDL cholesterol in adults with prediabetes.)
  8. Novotny JA et al. "Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets" American Journal of Clinical Nutrition, 2012. — PubMed PMID: 22760558 (USDA feeding study: measured metabolizable energy was about 129 kcal per 28 g serving against 168–170 kcal by the Atwater factors, a 32% overestimate by the label factors.)
  9. Estruch R et al. "Effect of a high-fat Mediterranean diet on bodyweight and waist circumference: a prespecified secondary outcomes analysis of the PREDIMED randomised controlled trial" The Lancet Diabetes & Endocrinology, 2019. — PubMed PMID: 31003626 (Reanalysis of the PREDIMED trial of over 7,000 participants: no significant difference in body weight with the Mediterranean diets over about five years, and some evidence of less gain in waist circumference.)
  10. Morris MC et al. "Vitamin E and cognitive decline in older persons" Archives of Neurology, 2002. — PubMed PMID: 12117360 (Chicago Health and Aging Project found highest dietary vitamin E intake associated with 36% slower cognitive decline in older adults.)
  11. Liu Z et al. "Prebiotic effects of almonds and almond skins on intestinal microbiota in healthy adult humans" Anaerobe, 2014. — PubMed PMID: 24315808 (Consuming 56 g almonds or 10 g almond skins daily for six weeks was reported to increase Bifidobacterium and Lactobacillus, compared with each group's own starting point.)
  12. Mandalari G et al. "In vitro evaluation of the prebiotic properties of almond skins" FEMS Microbiology Letters, 2010. — PubMed PMID: 20146750 (In laboratory fermentation, natural and blanched almond skins both increased bifidobacteria and the Clostridium coccoides/Eubacterium rectale group; the authors concluded the effect came from the skin's fiber, not its polyphenols.)
  13. Foolad N et al. "Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles" Phytotherapy Research, 2019. — PubMed PMID: 31576607 (UC Davis trial found daily almond consumption reduced wrinkle width and severity by 9-10% in postmenopausal women after 16 weeks.)
  14. Li JN et al. "Almond consumption increased UVB resistance in healthy Asian women" Journal of Cosmetic Dermatology, 2021. — PubMed PMID: 33491323 (Women consuming 1.5 oz almonds daily for 12 weeks showed an increased minimal erythema dose compared with a pretzel control group.)
  15. Yi M et al. "The effect of almond consumption on elements of endurance exercise performance in trained athletes" Journal of the International Society of Sports Nutrition, 2014. — PubMed PMID: 24860277 (Trained cyclists consuming 75 g almonds daily maintained longer cycling distance and showed more efficient substrate metabolism.)

PubMed Topic Searches

The following curated PubMed topic searches lead to the peer-reviewed primary literature and systematic reviews that underpin the health claims discussed on this page. Each link opens PubMed in a new tab.

  1. PubMed: Almonds and LDL cholesterol: meta-analysis
  2. PubMed: Almonds and cardiovascular disease risk
  3. PubMed: Almonds and glycemic response
  4. PubMed: Almonds and weight management
  5. PubMed: Almonds vitamin E bioavailability
  6. PubMed: Almonds and gut microbiota
  7. PubMed: Almond skin polyphenols
  8. PubMed: Almonds and endothelial function
  9. PubMed: Almonds and postprandial blood sugar
  10. PubMed: Almonds in type 2 diabetes management

Browse all PubMed citations for “Almonds”

This content is provided for informational purposes only and does not constitute medical advice. Decisions about diet and health belong with a qualified clinician.

Back to Table of Contents

Connections

Back to Table of Contents