Want better skin, brain and heart health? Introduce handful of almonds to your diet daily

Nutritionists say almonds are rich in monounsaturated fats, the “good” kind, which help lower LDL and boost HDL. (Picture Credit: Pexels)

Does your family insist on you having almonds every day? Make sure you listen to them. Because just a handful of these nuts eaten regularly can boost your health in many ways. From porridge to salads and smoothies, these versatile nuts can easily be added to your favourite food, or eaten as a snack

According to a Health article on MarthaStewart.com, almonds offer a plethora of benefits that include heart health, body weight regulation, digestion, brain and skin health and also muscle recovery. Nutritionists say almonds are rich in monounsaturated fats, the “good” kind, which help lower LDL (“bad” cholesterol) and boost HDL (“good” cholesterol), thereby supporting cardiovascular well-being.

They also provide a solid dose of plant-based protein, dietary fibre, and essential nutrients like vitamin E, magnesium, calcium and potassium, while remaining naturally free of cholesterol and gluten. As per the Almond Board of California, regular almond consumption is linked not only to better heart and metabolic health but also to improved gut microbiome, aiding digestion and fostering beneficial gut bacteria.

Furthermore, almonds appear to contribute to sharper brain function and may even support skin health, from protecting skin cells against oxidative stress to improving skin elasticity and tone.

Here are a few benefits of eating almonds everyday:

Heart health: Almonds are rich in monounsaturated fats, which help lower harmful LDL cholesterol and raise protective HDL cholesterol, a boost for cardiovascular health. They’re also loaded with antioxidants, like vitamin E and flavonoids, which support the renewal of cells and contribute to overall vascular wellbeing by reducing inflammation and oxidative stress.

Weight management and satiety: Because almonds combine healthy fats, protein and fibre, they help you feel full for longer, making you less likely to snack on junk food. This property may support weight control or even modest weight loss, especially when almonds replace less-healthy snacks.

Gut health and digestion

The dietary fibre in almonds supports healthy digestion. Plus, recent research suggests that regular Armond consumption may promote growth of beneficial bacteria, which in turn supports metabolic and digestive health.

Brain and cognitive support:

The nuts are a good source of nutrients like riboflavin and L-carnitine, which may help support cognitive function and reduce the risk of age- related decline.

Skin nourishment and glow:

The antioxidants like vitamin E and healthy fats present in almond, help protect your skin against oxidative damage and keep it hydrated, supple, and glowy. A few studies suggest that eating them regularly can improve skin tone and reduced the signs of ageing.

Muscle recovery and vitality:

Snacking on almonds, post- exercise, may help aid muscle recovery. Research shows that people who eat almonds, daily experience less muscle damage, less soreness, and better strength than those who eat processed snacks.

FAQs on health benefits of eating almonds:

Yes. Almonds contain healthy monounsaturated fats, vitamin E, and antioxidants that help lower bad cholesterol (LDL) and support overall heart health.

In moderation, yes. Almonds are high in protein, fiber, and healthy fats, which promote satiety and help reduce overeating.

Absolutely. Vitamin E, antioxidants, and essential fatty acids in almonds help nourish skin, improve glow, and support healthy hair growth.

The fiber in almonds aids digestion, supports gut health, and helps prevent constipation.

Yes. Almonds contain nutrients like riboflavin and L-carnitine, which may support memory and overall brain function.