Almonds are another one of those super foods that are almost too good to be true. Almonds are high in protein, Vitamin E, manganese, and magnesium - good for your heart, blood sugar, bones, and organ, muscle, and nerve function. Raw almonds are a great snack and just a few can satisfy those afternoon cravings.


One quarter cup of raw almonds gives you:

  • 7% daily potassium - helps heart, brain, kidney, and muscle tissue health
  • 15% daily protein
  • 9% daily calcium
  • 7% daily iron
  • 23% daily magnesium - helps prevent high blood pressure

Heart Disease, CANCER, & Diabetes Preventer

Almonds are a great source of Vitamin E which functions as an antioxidant and helps with inflammation (important in recovering from hard workouts.) Vitamin E also helps prevent and delay coronary heart disease and the formation of blood clots. Vitamin E also plays a role as an antioxidant in protecting cells against free radicals that may contribute to cancer. Consuming almonds increases Vitamin E levels in the plasma and red blood cells and also lowers cholesterol levels. 

Almonds are high in monounsaturated fats which help lower LDL-cholesterol (bad cholesterol) and reduce your risk of heart disease. Almonds also help protect against diabetes. Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result. (Jenkins DJ, Kendall CW, Journal of Nutrition)

Worried about the fat content in almonds? Read my post about Nuts - The Skinny On Their Fat - spoiler alert: 70% of the calories in nuts disappear through dietary compensation (meaning, what goes in does come out), 10% are flushed away (literally), and 20% may be lost due to increased fat burn. That leaves us with 0% of the calories remaining in our bodies. 

I love incorporating almonds into my recipes - check out my favorites below and start enjoying all of the great nutritional benefits of the almond!

Almond Recipes

Almond Milk Recipes