Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer's.
Almonds are an excellent source of vitamin E, magnesium and manganese, and a good source of fiber, copper, phosphorous and riboflavin. A one-ounce serving has 13 grams of “good” unsaturated fats, just 1 gram of saturated fat and is always cholesterol-free. When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, vitamin E, riboflavin and niacin. Every crunch carries lots of important vitamins and minerals, including one that most people don’t even think of in nuts: calcium. Usually associated with dairy and dark leafy greens, calcium works with vitamin D to build your bones and keep your body’s systems running at peak performance.
Almonds can help stave off hunger and satisfy your cravings. Almonds are considered a good fit with many popular weight-loss plans because they provide stellar satiety, plentiful nutrients per calorie, and great, go-with-every-food flavor and crunch.
What about calories in almonds? A 2012 study published in the American Journal of Clinical Nutrition found that a one-ounce serving of almonds (about 23 nuts) has just 129 calories as opposed to the previous count of 160. That's a 20% decrease. Even better, almonds are also super simple to integrate into your diet. Just grab them as a great weight loss snack or make them part of a meal, and you could see the scales tip in your favor.