What? Why? Almonds
From My Kitchen: What a Nutritionist Eats & Why
Image: Josh Bean at Unsplash
What?
Almonds are technically the seeds of the almond tree’s fruit — and one of the most nutrient-dense plant foods you can keep in your cupboard. They’re easy to enjoy raw, roasted, or in butter form, and they bring both flavour and nourishment to porridge, yoghurt, smoothies or snacks.
Why?
These small but mighty seeds offer a remarkable combination of nutrients that support skin, gut and cardiometabolic health — all key areas for long-term well-being.(1)
Image: Mariana Medvedeva at Unsplash
1. A natural source of vitamin E — a protective antioxidant
Almonds are one of the richest natural sources of vitamin E, helping defend skin cells against oxidative damage from stress, sunlight and inflammation (think psoriasis and eczema).(2) This antioxidant activity also supports blood vessel and heart health.(3)
2. Provide magnesium — for stress balance and muscle relaxation
Many adults are low in magnesium, a mineral involved in hundreds of biochemical reactions. It supports energy production, muscle relaxation and nervous system balance — all vital for managing stress and tension. A small daily handful of almonds can meaningfully top up your intake.(1)
3. Packed with healthy monounsaturated fats — for heart and cell health
The same type of fat found in olive oil, monounsaturated fat helps maintain flexible cell membranes and supports cardiovascular health. Including almonds as part of a balanced diet can help lower LDL (less healthy) cholesterol and promote a healthier lipid profile.(4)
4. Feed your gut microbes — thanks to fibre and polyphenols
Almonds contain both soluble fibre and plant polyphenols that act as prebiotics — food for your beneficial gut bacteria. A healthier gut microbiome can improve digestion, regulate the immune system, positively influence skin health, and support heart health, through multiple gut–organ connections (axes).(3,5)
5. Support healthy weight management and appetite regulation
Despite being energy-dense, almonds can help support healthy weight management. Their mix of fat, fibre and protein slows digestion and naturally stimulates GLP-1 levels, helping you feel fuller for longer — useful for steady energy, satiety, and natural appetite control.(6)
Image: Christine Siracusa at Unsplash
Simple ways to enjoy almonds:
Studies suggest 30g daily, which is around 25-30 almonds
Add a small handful (10-15), or a tablespoon of ground almonds, to porridge, yoghurt or smoothies
Spread almond butter on pear/apple slices or wholegrain toast
Sprinkle chopped almonds over roasted vegetables or salads for crunch
Image: Anshu at Unsplash
Mindful note:
If you have digestive sensitivities, start with a small portion and chew thoroughly — nuts are rich in fibre and fat, which can be more demanding on sensitive digestion. And of course, if you have an inflammatory bowel condition seek advice from your doctor or health care professional before adding or increasing your nut intake.
In summary:
Almonds are a simple, nutrient-packed food that support skin integrity, gut balance, heart health and natural, healthy weight management. A true everyday ally for long-term well-being!
References and Additional Reading:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7146189/
https://www.sciencedirect.com/science/article/pii/S2212267221014337
https://pmc.ncbi.nlm.nih.gov/articles/PMC11207051/
https://www.sciencedirect.com/science/article/pii/S2475299124024508
https://www.sciencedirect.com/science/article/pii/S2590097824000077
https://www.nature.com/articles/s41538-025-00403-0