Real Food

How 9 Almonds a Day can Change Your Health!

health benefits of almonds

Almonds deserve a blue ribbon for being the perfect snack! 

They have been popular since ancient times in the diets of Egyptians and Ancient Indians.

There are so many amazing health benefits from eating almonds.  I have listed the Top 6 below.

They are a very healthy food, rich in essential vitamins and minerals, magnesium, vitamins B and E, protein and amino acids to name a few.  Eating 9 almonds a day can set your health onto the right track.

Almonds are a healthy mono-saturated fat. They make for a happy and healthy heart, brain and skin!

I am a Respiratory Therapist by trade.  One Cardiologist in particular that I worked with always had a snack in his pocket when he was writing reports.

That snack of choice was almonds!  I would watch him throw a handful in his mouth as he went about his day. He would tell his patients to eat almonds.  He was on to something knowing the benefits of this heart healthy snack.

Almonds are so good for your health

They are a very healthy snack because it contains a healthy fat. So even though they are higher in calories, do not let that derail you.  Our bodies must have good healthy fats to thrive!

Just keep an eye on portion size and don’t eat handfuls at a time. All you need are a few almonds a day to reap all of the amazing health benefits!

They can be eaten anytime during the day.

Add to your breakfast of Oatmeal Peanut Butter Banana Bars and a piece of fruit for a well rounded, easy to prepare breakfast.

Or eat them as a mid-morning or mid-afternoon snack to help give energy and ward off hunger until meal time.

The Benefits of Soaking Almonds

It is actually a good idea to soak almonds before eating.  Soaking almonds makes it easier for your body to digest because it removes the outer skin that contains tannins.

Tannins are a substance which will inhibit the nutrients in the almond to be absorbed by the body more easily.  Soaking them also makes them easier to chew.

Almonds should be soaked 6-8 hours.  But, if there is no time for soaking, eat them regardless and you will still reap all the great health benefits!


The Top 6 Amazing Health Benefits of Almonds

a gray background with almonds and their health benefits

1. Prevents Aging Skin

Almonds contain a high level of Vitamin E, a strong antioxidant that can fight aging caused by free radicals.

Almonds healthy fat, plus their ability to improve circulation, also keep skin hydrated and better able to heal wounds.


2. Supports Healthy Brain Function

Almonds (this kind is delicious) improves memory and thinking skills and are considered one of the best brain foods.  They contain riboflavin and L-Carnitine, two key nutrients capable of positively affecting neurological activity and preventing cognitive decline.

Almonds are associated with a reduction in the risk for inflammation that can cause brain disorders including Dementia and Alzheimer’s disease.


3. Reduces Cholesterol

First, they’re high in unsaturated fats that help raise HDL cholesterol while lowering unhealthy LDL cholesterol.  Second, these fats also help make LDL Cholesterol less likely to oxidize.

This is a good thing.  According to Dr. Oz, when LDL oxidizes, it gunks up your arteries and cuts blood flow to the heart.

almonds for health

4. Lowers Blood Pressure


By reducing cholesterol levels and maintaining healthy blood vessels, almonds have contributed in helping maintain a normal blood pressure.

Almonds are also naturally low in sodium, so choose raw or the unsalted variety to gain the full benefit.


5. Helps Prevent a Stroke

Because almonds play an important role in reducing cholesterol, keeping arteries healthy and maintaining a normal blood pressure, they also reduce the risk of stroke.

A stroke occurs when the blood supply to your brain is interrupted or reduced, which deprives your brain of oxygen and nutrients.

High blood pressure and blocked arteries are the leading cause of stroke.

6. Promotes Healthy Digestion

Almonds are known to help improve a person’s digestion.  In a study published in the Journal of Food Science, its was found that eating raw almonds helped empty the stomach faster and made digesting proteins easier.

Almonds also contain some fiber, which can make the bowel move easier and make the intestine absorb more nutrients from food.

They also improve the number of good bacteria in the large intestine.


Almonds in a bowl for health benefits

Ways to Eat Almonds

You can add them to a smoothie, eat them as a snack, add them as a crunchy topping to a salad, grind them to make almond flour for breading chicken or grind them in a food processor to make almond butter.

There are also different flavors of almonds if plain almonds are not your thing. Flavors such as wasabi, sea salt, hickory smoked, chocolate covered and chili flavors.

Does Eating 10 Almonds a Day Seem to Hard to Achieve?

This blog is about how to Get Healthy. It’s a marathon, not a sprint. Small changes in your life is one step to better health.

Eating almonds everyday may be easy for some people because you love them and can think of so many ways to incorporate them into your diet.

But every day may not appeal to you. You could break it down to a smaller healthy habit. Could you eat almonds 3-4 times a week? Changing things a little at a time in our diet can reap enormous health benefits. 

A health habit every day is best but, if every day doesn’t appeal to your tastes, make it a goal to eat almonds at least 3-4 times a week.

A little of a healthy habit is better than none at all!  Your future health will thank you!   

  soaked almonds

How to Soak Almonds

This is the simple technique that I use.  I soak enough almonds at a time to last several days so I am not repeating the process daily.

Put them in a glass cup, cover with water 6-8 hours or overnight.

Pour off water and store in a container in the refrigerator.  The almonds will be plump and softer after soaking, which makes them more easily digestible.

Almonds can be stored in the refrigerator for up to a week.  Count out 9 almonds and enjoy!


The Top 6 benefits of almonds summarized (my favorite kind)

  1. Prevents Aging Skin
  2. Supports Healthy Brain Function
  3. Reduces Cholesterol
  4. Lowers Blood Pressure
  5. Helps Prevent Stroke
  6. Promotes Healthy Digestion


Disclaimer/Disclosure: This post may contain affiliate links. Read more about my disclaimer and disclosure here.

Have you tried to incorporate almonds in your daily diet in different ways?  Tell me your ideas!

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