According to the Times of Indiathis serving size strikes the perfect balance, offering a mix of nutrients that support heart health, muscle growth, and digestion. Eating more than this can lead to excessive calories and fats, potentially undermining your health goals.

Medicinenet reports that one ounce of almonds provides 14 grams of fat, 6 grams of protein, 3 grams of fiber, and 6 grams of carbohydrates, making them an excellent snack and a valuable source of protein and energy for vegetarians and vegans.

In addition, almonds are packed with essential vitamins and minerals, including calcium, magnesium, potassium, phosphorus, vitamin E, and folate.

With this impressive nutritional profile, consuming almonds daily can offer the following benefits:

Improving heart health

A review found that eating almonds can help maintain high-density lipoprotein (HDL) cholesterol (the “good” cholesterol) while lowering low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol), which is linked to a higher risk of cardiovascular events. Almonds may also help reduce blood pressure.

Overall, studies suggest that almonds and other nuts improve vascular function, which is associated with a lower risk of heart disease. Experts recommend consuming four servings of unsalted, unoiled nuts per week, with one serving being a small handful of whole nuts.

Lowering cancer risk

Researchers believe the high levels of phytochemicals in almonds possess anti-inflammatory and antioxidant properties, which may help protect against certain cancers. One study found that people who consumed large amounts of almonds, walnuts, and peanuts were three times less likely to develop breast cancer.

Controlling blood sugar levels

Low in carbohydrates and high in protein, almonds are an excellent choice for people with diabetes. Some studies suggest that the high magnesium content in almonds may help regulate blood sugar levels, as many people with diabetes have low magnesium levels.

One study found that young adults at risk of developing diabetes who consumed 56 grams of almonds daily for 12 weeks experienced a significant reduction in HbA1c levels, a key marker of blood sugar control.

Managing weight

Almonds have been shown to reduce body mass index (BMI) and waist circumference. One study found that eating almonds as a midmorning snack led participants to eat less at lunch and dinner. The more almonds they consumed, the fuller they felt throughout the day.

Supporting bone health

Almonds are rich in calcium, essential for maintaining healthy bones and teeth. Inadequate calcium intake can weaken bones and increase the risk of osteoporosis, a condition marked by reduced bone mass and density.

Enhancing skin health

Consuming almonds may benefit your skin. Almonds contain antioxidants, fatty acids, and vitamin E, all of which are linked to healthier skin. One study of postmenopausal individuals found that those who ate almonds for 16 weeks had fewer wrinkles and improved skin tone compared to those who did not consume almonds.