Almond is called the ‘King of Nuts’ which is one of the most famous dry fruits across the world. It is rich in nutrients, which not only gives you taste but also better health. If we talk about the benefits of eating almonds, then its regular consumption helps in keeping the heart healthy, reducing weight, increasing body strength, strengthening bones etc.

Nutrients of Almonds What are? Almost all the nutrients necessary for the body like protein, calcium, fiber, vitamins, minerals and antioxidants are found in almonds.

BBC lists the 100 most powerful foods in the world (ref.) is made. Almond has got the number one status in this list. This list is based on the nutrients in these foods and the health benefits they provide. BBC has given almonds a nutritional score of 97 (highest). Let us know what are the other benefits of eating almonds and what is the right way to eat it.

Nutrients of Almonds

Almonds are a unique combination of vitamins, minerals and healthy fats. 100 grams of almonds contain 575 kcal. It contains monounsaturated fat, which is beneficial for the heart. This quantity contains 21 grams of protein. Apart from this, it is a treasure trove of fiber, vitamin E, B2 (riboflavin), and folate, magnesium, calcium, potassium, and phosphorus and antioxidants.

keeps the heart healthy

The monounsaturated fat present in almonds helps in increasing good cholesterol (HDL) by reducing bad cholesterol (LDL). Magnesium relaxes blood vessels and controls blood pressure. Its regular consumption reduces the risk of heart disease.

Helpful in increasing brain power

Almonds are called “brain food” because they are rich in riboflavin and L-carnitine, which improve brain function. Vitamin E and antioxidants reduce oxidative stress, keeping the brain sharp and healthy.

Helpful in maintaining weight control

Despite being high in calories, almonds can keep weight under control. The protein, fiber and healthy fats present in it control appetite. Consumption of almonds can improve metabolism (fat metabolism).

strengthens bones

Being rich in calcium, magnesium and phosphorus, almonds keep bones strong and healthy. Regular consumption of almonds can reduce the risk of osteoporosis.

Controls diabetes

Almonds have a low glycemic index and control blood sugar. Magnesium improves insulin sensitivity, which is beneficial for type 2 diabetes. Eating almonds before or after meals can prevent blood sugar spikes. Apart from this, it promotes gut health, strengthens the immune system, improves eye health and reduces inflammation.

What is the right way to eat almonds?

Nutritionist and Dietitian Shikha Aggarwal Sharma According to, you can eat almonds raw or roasted. 20-25 almonds (a handful) are a perfect snack. Dry roasted almonds without salt or oil are more healthy. The best solution is to eat almonds by soaking them overnight. You get more benefits by eating soaked almonds because by soaking its poisonous elements die and other nutrients increase. You can take almond milk which is rich in Vitamin E. Spread almond butter on whole grain bread or mix it into oatmeal. Add chopped almonds to salad, yogurt, or oatmeal. Use almond flour for gluten-free baking.

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Almond is the most powerful food in the world, 99% people are eating it wrongly, if you want more strength then know the right way to eat it.