What Happens to Your Body When You Eat Almonds Every Day

Crunchy, nutrient-packed and surprisingly versatile, almonds are more than just a handy snack. As Lisa Young, Ph.D., RDN explains, “They provide heart-healthy fats, plant-based protein, fiber and essential nutrients like vitamin E, magnesium and calcium.” Eating a handful of almonds each day delivers steady energy, supports heart health and keeps hunger in check—all thanks to their blend of protein, fiber and healthy fats that make them satisfying and nutrient-dense, comments Young.

But the benefits of almonds don’t stop there. From your gut to your skin, eating almonds daily can have a profound impact on health. Here’s what happens to your body when you eat almonds every day.

Why We Love Almonds

1. They May Support Skin Health

Healthy fats and vitamin E in almonds contribute to radiant skin, explains Dawn Jackson Blatner, RDN, CSSD. Vitamin E in almonds may help reduce the development of wrinkles and variations in skin pigmentation. Researchers studied the effect of consuming 20% of total calorie intake in almonds (compared to a calorie-matched snack in the control group) over 24 weeks in postmenopausal women with fair skin. Almond snackers saw a 15% and 16% decrease in the severity of their wrinkles after 16 and 24 weeks, respectively. There was also a 20% reduction in facial pigmentation after 16 weeks that was maintained at 24 weeks. 

Although the rich vitamin E in almonds acts as an antioxidant, contributing to skin smoothness, other nutrients in almonds may also support skin health. Niacin, a type of B vitamin, may improve facial pigmentation. 1  A 1-ounce serving of almonds provides 1 milligram of niacin or 7% of your Daily Value.,

2. They May Improve Exercise Recovery

Almonds aren’t just great for a midmorning or midafternoon pick-me-up—they’re also a good post-workout snack. One study found that eating two handfuls or 46 almonds per day for four weeks helped retain strength and decrease exercise-related soreness, fatigue and muscle damage after 90 minutes of eccentric exercise in those who aren’t regularly physically active. Higher levels of leg-back strength and an improvement in mood were also found.

3. They Support Gut Health

Eating almonds every day may alter the structure of your gut microbiome, supporting the growth of beneficial bacteria and boosting the production of short-chain fatty acids beneficial for health. A healthy gut may help with weight management, depression symptoms and metabolic health. Exactly how almonds boost gut health remains unclear. But compounds in almonds may impact how easily the body can break down the nuts and access their nutrients.

4. They May Support Blood Sugar Control

Almonds offer fiber, protein and fat—three nutrients that help with blood sugar control. In fact, one study observed significantly lower postprandial blood sugar numbers and improved overall glucose regulation in Asian Indians when participants ate 20 grams of almonds 30 minutes before a meal.

“The trio of protein, fiber and fat in almonds helps keep blood sugar levels steady,” says Blatner. Zinc and magnesium, other essential nutrients in almonds, are key for carbohydrate metabolism and may enhance insulin sensitivity. 

5. They May Support Heart Health

Almonds may reduce low-density (LDL) cholesterol. Almonds contain phytosterols, a plant compound that can lower LDL cholesterol. Lower LDL cholesterol levels are associated with a reduced risk of heart disease. Research also suggests that regularly eating almonds lowers diastolic blood pressure (the bottom number). Elevated blood pressure can contribute to heart disease if left unchecked.

Replacing saturated fat sources with unsaturated fats, like those found in almonds, is associated with a reduced risk of heart disease. Next time, consider spreading almond butter on your toast instead of butter for additional heart-healthy benefits. 

6. Almonds May Support Weight Management

Two meta-analyses found that consuming 10 to 100 grams (roughly ½ ounce to ¾ cup) of almonds per day for three weeks to 18 months did not result in weight gain. If anything, eating 50 grams (a little more than ⅓ cup) or more of almonds per day may contribute to slight weight loss in some individuals.

One reason this calorically dense food supports weight management, and maybe even weight loss, is that the body cannot digest all of the fat in almonds. Therefore, although almonds are high in fat, the amount of energy (calories) absorbed by the body is less.

Nutrition Information

A 1-ounce serving of unsalted almonds (23 nuts) provides the following nutrition.,     

• Calories: 164
• Carbohydrates: 6 grams
• Dietary fiber: 3.5 g
• Total sugar: 1 g
• Added sugar: 0
• Protein: 6 g
• Total fat: 14 g
• Saturated fat: 1 g
• Monounsaturated fat: 10 g
• Polyunsaturated fat: 3.5 g
• Cholesterol: 0
• Sodium: <1 mg
• Magnesium: 76 mg (18% Daily Value)
• Vitamin E: 7 mg (47% DV)
• Folate: 12.5 mcg (3% DV)

Almonds’ nutrition information will vary depending on the type of almond consumed. Salted or flavored almonds will be higher in sodium, total sugar and added sugar.

Are Almonds Safe for Everyone?

Almonds are safe for most individuals. People with almond or tree nut allergies should avoid almonds and almond-based foods. 

Almonds can be a choking hazard, especially for young children or individuals with trouble swallowing.

According to Lisa Andrews, M.Ed., RD, “People who need to follow a low-residue or low-fiber diet may need to avoid almonds, but not likely long-term.” 

Almonds are high in oxalates, which can contribute to certain types of kidney stones. People who are prone to kidney stones should be mindful of their almond intake.

Eating too many almonds at once may cause some discomfort. “Because they’re high in fiber and fat, eating too many at once may cause digestive discomfort for some, especially if your body isn’t used to fiber-rich foods,” notes Young.

6 Ways to Enjoy Almonds

Almonds are versatile and can be consumed in a myriad of ways. 

• Crusted breading: Coat fish, chicken or tofu with crushed almonds. 
• Plant-based Parmesan: Finely chop almonds with herbs and seasonings.
• Savory dips: Blend almonds into pestos, romesco sauce or other dips. 
• Homemade almond butter: Puree almonds into almond butter.
• As a topper: Sprinkle on oatmeal, yogurt, cottage cheese or even a salad.
• Combo snack or on their own: Enjoy almonds on their own (raw or roasted). Make a combo snack by adding to a trail mix or pairing with cheese and veggies.

Our Expert Take

Adding almonds to your daily routine is a simple habit with significant benefits. From supporting heart health and weight management to keeping you fuller longer, almonds pack a powerful punch. 

Almonds are easy to enjoy on their own or mixed into meals and snacks. A handful of almonds every day can be part of a balanced diet supportive of overall health.