Among the various nuts, the almond is a real superfood with its valuable ingredients. As they contain many important vitamins, fibres and nutrients, almonds are very healthy and should not be missing in a balanced diet. In this article you will learn why you should definitely include the nuts in your diet, what positive effects they have on health and what nutrients they contain.

Almonds are an excellent plant-based protein source

Almonds contain about 21g of protein per 100g and are therefore a good source of protein. Since almonds are a plant-based food, the nuts are also perfect for vegans. They can also be easily integrated into your diet and are therefore a great source of protein.

They keep you slim and help with cravings

Since almonds have a high protein and fibre content, they keep you full for a long time and can therefore also prevent ravenous appetite attacks. A handful of almonds as a snack not only satiates you well, but you can also avoid reaching for unhealthy snacks and better bypass the time until the next meal.

Almonds provide you with magnesium

One portion of almonds (30 g) contains 51 mg magnesium. The daily magnesium requirement for an adult is between 300 to 350 mg. This means that with a handful of almonds you can cover almost a sixth of your daily magnesium requirement. Magnesium is particularly important for muscle contraction and therefore, especially if you do a lot of sports, you should make sure you have an adequate supply of magnesium. Learn more about the almond, its origin and processing.

Lower your cholesterol level with the help of almonds

Nuts are especially known for their high fat content. Almonds also have a high fat content with 52g of fat per 100g but are rather low in fat compared to other nuts. Almonds also have a particularly high proportion of monounsaturated and polyunsaturated fatty acids and consumption of these healthy fatty acids has a positive effect on cholesterol levels.

You can thus if you pay attention take in more unsaturated fatty acids per day through for example the consumption of almonds, you can lower your cholesterol levels in the long-term.

These nutrients are contained in almonds

Almonds are rich in antioxidants

The almond contains particularly high levels of antioxidants. They are so important for our body because they protect us from the so-called free radicals. However, antioxidants are mainly not contained in the nut itself, but in the almond skin. Therefore, you should make sure that you eat unpeeled almonds in order to benefit from their full power.

Almonds help to maintain beautiful skin

Many cosmetic products often contain almond oil. This is because almond oil is relatively similar to our own skin fat and can therefore be optimally absorbed. Almonds also contain the ingredient biotin. This substance ensures a beautiful skin appearance, strong nails and hair. The antioxidants contained in almonds also ensure that your skin does not become dry.

One serving of almonds a day can lower your blood pressure

If you eat a handful of almonds a day, you can lower your blood pressure in the long term and reduce the risk of high blood pressure. One of the reasons for this is that almonds are high in unsaturated fatty acids, rich in magnesium and potassium and these ingredients have a positive effect on blood pressure.

How you can integrate almonds into your diet

Almonds and other nuts should not be missing in your diet because of their healthy nutritional values. The almond can be easily integrated into your daily diet. How about a few chopped almonds or some almond butter on your porridge, some flaked almonds on your salad or a pasta dish with almonds.


As you can see, almonds have many positive qualities and are very healthy for you. Many studies also confirm the many positive properties of the almond. Especially for various diseases such as high blood pressure and diabetes type 2, a handful of almonds per day can work real wonders.

Alexandra Wiesinger

Gesunde Ernährung spielt für mich sowohl persönlich als auch in meinem beruflichen Kontext eine große Rolle. Deswegen probiere ich gerne neue Rezepte aus und teile hier mit euch meine Tipps für einen gesunden Lebensstil und leckeres nahrhaftes Frühstück.   Dabei ist es mir besonders wichtig einen klaren Überblick über verschiedene Ernährungsthemen zu geben und euch alltagstaugliche Tipps mit an die Hand zu geben.   Mein liebstes Verival Produkt: das Himbeer-Kakao Sport Porridge mit Haferkleie. Zu meinem Lieblingsprodukt

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