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What are the nutritional values of almonds?

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We can vouch for our almonds and tell you they’re good because we grow, nurture and harvest them in our sun-soaked California orchards. And by ‘good’ we’re not just saying they’re delicious but also bursting with nutritional benefits.

While we’ve been growing almonds for over 100 years, the health benefits have been well known for much longer. Even in ancient Indian civilisations it was believed that almonds were capable of increasing brain capacity and making you smarter!

Today, almonds are praised for their health benefits all over the world. They’re eaten as a healthy snack and in loads of delicious recipes. Lots of common, everyday foods also have healthy almond alternatives, from almond milk to almond flour to even almond butter.

So, with all the different ways to enjoy almonds, what are our bodies actually getting out of it? Here are the top four nutritional benefits:

Top four nutritional benefits of almonds

1. Almonds can help your heart

Almonds are full of healthy monounsaturated fats that are known to have a positive impact on your heart. Monounsaturated fats can help reduce cholesterol levels in your blood and that decreases your chances of getting heart disease. Almonds also contain flavonoids, powerful antioxidants that promote the relaxation of the blood vessel walls which can help lower blood pressure*^.

2. Almonds can help keep your skin healthy

Good skin needs the right nutrition, and a handful of almonds is a natural high source of vitamin E. This particular vitamin protects the connective elastin and collagen fibres within your skin cells, which basically means it maintains your skin’s youthful firmness. Almonds also contain the B vitamin biotin. This helps maintain healthy fatty acids in the skin that keep it soft and supple. A healthy dose of biotin in your diet will also help keep your hair and nails healthy±.

3. Almonds can help with weight loss and reduce overeating

Even though almonds are high-fat nuts they can still help you reduce your waistline. For starters, most of the fats found in almonds are monounsaturated fats (healthy fats) and these help to increase your basal metabolic rate allowing your body to burn fat quicker. Monounsaturated fat also helps you feel fuller for longer, curbing the chances of snacking and overeating*.

4. Almonds help keep teeth and bones healthy

Almonds are a good source of trace minerals like magnesium and phosphorous. Both are crucial for building and maintaining strong teeth and bones, helping to prevent tooth decay, fight cavities and lower the risk for bone fractures. Even better, when compared ounce for ounce, almonds are the nut highest in calcium (with 75mg per ounce)*†.

What does one serving of almonds (23 almonds) contain?

Nutritional value of almonds

How to enjoy almonds

The beauty about this special little nut is there are so many ways to enjoy them, from almond butter to lots of delicious almond recipes. They’re a great snack too, we’re constantly picking at them when working on our almond orchards!

Visit the likes of Waitrose, Sainsbury’s, Asda and Tesco and you’ll find our own Flavoured Snack Almond range. Treat yourself to almonds roasted in Sea Salt, Honey or our signature Smokehouse flavour. Or get even more adventurous with our Almond Fusions range, our homegrown almonds combined with other wonderfully wild ingredients.


Information from Goodness+ is not intended to be used for medical purposes or as a substitute for professional medical or health advice.

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