Does your mom make start your day by eating a handful of soaked almonds? Apart from snacking on these delicious nuts, she also gives you an occasional massage or two with sweet almond oil. Ever wonder why? Because mothers know the best! Almonds are loaded with nutritional goodness to keep you energized the whole day, along with making your skin and hair shine naturally. Read along to understand 10 evidence-based almonds benefits for health, hair and skin, along with possible side effects.


Even science agrees that almonds offer numerous benefits to health and beauty due to the many vitamins, minerals and antioxidants present in them. No wonder why almonds are hailed as “Superfoods” and even the “King of Nuts”!

Nutritional Benefits of Almonds:

Here is the nutritional profile of almonds per 100 gms serving:

  • Total Calories – 575
  • Total Carbohydrates – 21.7 gm
  • Total Fat – 49.4 gm
  • Protein – 21.2 gms
  • Vitamin E – 131% of DV
  • Folate -12% of DV
  • Riboflavin – 60% of DV
  • Thiamin – 14% of DV
  • Calcium – 26% of DV
  • Manganese – 114% of DV
  • Copper – 50% of DV

Other important nutrients – Omega-3 and 6 Fatty Acids, Selenium, Zinc, Potassium, Iron, Phosphorous, Potassium etc.

Evidence-Based Health Benefits Of Almonds:

Listed below are 10 proven uses of almonds (Badam Benefits) for health, hair and skin. Let’s have a look at them.

1. May Promote a Healthy Heart:

Almonds, when consumed along with a balanced diet and active lifestyle can minimize the risk of heart disease. A 2018 study shows that almonds can reduce LDL cholesterol levels and increase HDL levels in the body to maintain a healthy heart (1). The study also states that almonds are rich in nutrients like Vitamin E, potassium, magnesium etc. which can bring down the elevated lipids in the blood to prevent cardiovascular problems like blockages, heart attacks, strokes etc.

2. May Regulate Blood Sugar Levels:

A Chinese study reveals that almonds may reduce blood glucose levels when incorporated into a diabetic diet (2). It is known almonds can also lower the glycemic index of other foods consumed along with them. Furthermore, almond consumption was associated with lower lipid profile readings in diabetic patients, which can lead to A lowered risk of heart problems in patients with Type-2 Diabetes.

3. Almonds Benefits For Digestion:

Gut flora plays a key role in promoting better digestion and faster absorption of nutrients from food. In the absence of these microbes, our digestive system will go haphazard and lead to numerous ailments. A study shows that almond consumption may have prebiotic effects on the stomach, which can increase gut microflora (3). Varied growth rates were observed in the different types of organisms by changing the way almonds were consumed (in the form of a paste, with peel, finely chopped) etc.

See More: Soaked Almonds Benefits

4. Can Reduce Mid-Meal Hunger:

If mid-meal hunger is making you consume a lot of junk food, it’s time to add almonds to your diet to suppress it. A UK study conducted in 2019 shows that snacking on raw almonds was effective in suppressing appetite compared to other types of high-calorie foods (4). Apart from increasing satiety, almonds also nourish your body with protein, fibre and other essential nutrients required by the body.

5. Eliminate Free Radical Damage:

Free radicals are highly reactive molecules which get paired with other cells and damage them. A higher amount of free radicals lead to oxidative stress, a condition which causes serious health disorders including cancers. A study shows that almonds are loaded with antioxidants like polyphenols and flavonoids which can neutralize the harmful effects of free radicals to prevent cell damage (5).

6. Can Treat Anemia:

Anaemia is caused due to iron deficiency that impacts children and adults alike. One way to deal with this condition is to include plenty of iron-rich foods in our daily diet. According to a paper published on the topic “Food-based approaches for combating iron deficiency.”, almonds are rich in iron and micronutrients which can help in tackling anaemia (6).

See More: Almond Milk Benefits

7. May Prevent Cancers:

Regular consumption of almonds may reduce your risk of cancer. A study shows that almonds contain antioxidant vitamins like alpha-tocopherol and phenolic compounds which have chemopreventive properties (7). It is known that alpha-tocopherol, a water-soluble form of Vitamin E can reduce the occurrence of Prostate cancer by 34% in men (8). Regular consumption of almonds, along with other supplements can minimize the risk of cancer-related mortality.

8. Can Delay Skin Ageing Signs:

Almonds offer numerous benefits to your skin. These nuts are loaded with essential fatty acids like Omega-3 and Omega-6 which protect lipid loss from the skin to add suppleness. A study also shows that regular consumption of almonds may reduce wrinkle severity in aged women (9). Topical application of almonds in the form of paste or oil can eliminate dryness by acting as a barrier on the skin.

9. Can Protect Skin From UV Damage:

Almonds are a rich source of Vitamin E, which has UV-protective properties. A 2016 study states that Vitamin E works as a free radical scavenger to protect the skin from UV damage (10). Topical application of Almond oil is known to reduce the structural damage of skin cells significantly from prolonged sun exposure, along with delaying the risk of photoaging (11). You can use it as a natural sunscreen on the skin, which also gives you plenty of nourishment.

See More: Almond Oil Benefits

10. Almonds Benefits For Hair Growth:

If you want to flaunt a shiny and strong mane, you must include almonds in your daily diet. Almonds are rich in minerals like zinc and magnesium which can nourish your hair follicles and strengthen them from within. Furthermore, almond oil is loaded with essential fatty acids which coat your hair to prevent damage and increase tensile strength. Vitamin E present in this oil can reduce hair fall and add shine to your hair.

Side Effects of Almonds:

Let us now look into the adverse effects of almonds:

  • Rashes, breathing problems and swelling in people with nut allergies
  • May Decrease Nutrition Absorption (due to phytic acid in raw almonds)
  • Can cause Indigestion and gastric problems
  • This can lead to weight gain
  • May cause Vitamin E overdose
  • Bitter almonds may cause cyanide poisoning

See More: Sweet Almond Oil Benefits

Those are some of the incredible almonds benefits for skin, hair and health! You must be surprised to know how a humble nut like almonds can be so advantageous to your health and beauty. So, next time your mom persuades you to eat some, thank her for introducing you to its goodness!


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.