Almond

Studies in people

• Benefit

  Body weight and fat³

  In people, eating almonds slightly lowered body weight and fat, but not BMI or waist size.

• Open question

  Body inflammation⁴

  In people, eating almond lowered one inflammation marker in the blood, but not another.

• Open question

  Food allergy outcomes⁵

  Most children tested for almond allergy passed, and serious reactions were uncommon.

• Benefit

  Heart health in adults⁶

  Eating almonds daily may help lower blood pressure and heart risk scores in adults with high cholesterol.

Study type not stated

• Benefit

  Heart and blood vessel health⁷

  Almonds contain vitamin E and have shown benefits for heart and blood vessel health.

• Concern

  Nut allergy triggers⁸

  Almonds contain five known allergens, and scientists think five more may also set off allergic reactions.

• Open question

  Tree nut allergy⁹

  Scientists do not yet know how much almond is needed to set off a reaction in allergic people.

• Open question

  Nut storage and nutrition¹⁰

  Almonds contain tocopherols, which help protect their oils from going off and add to their food value.

• Benefit

  Heart and gut health¹¹

  Regular almond intake has been shown to improve cholesterol and blood pressure and to help gut bacteria grow.

• Open question

  Bread antioxidant boost¹²

  Almond skin added to bread released antioxidants after digestion, but it also carried germs that need watching.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least two findings in people. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.