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Health Benefits of Almond Nuts: 

1- Almond skins are a fantastic source of antioxidants which helps to protect against oxidative stress, that of which can damage molecules in cells and contribute to aging and diseases like cancer. For this reason, blanched almonds (skin removed) are not the best choice from a health perspective.(1,2,3)  

2- Almonds Are High in Vitamin E, Which Protects Your Cell Membranes From Damage, with just one ounce providing 37% of the recommended daily intake. (1,4)  

3- Almonds are extremely high in magnesium, a mineral that most people don’t get enough of. High magnesium intake may have major benefits for metabolic syndrome and type 2 diabetes.(1,5,6) 

4- Eating almonds reduces hunger, lowering your overall calorie intake. Almonds are low in carbs, and high in both protein and fiber. Both protein and fiber are known to increase satiety.(1,7) 

5- Eating 1-2 handfuls of almonds per day can lead to mild reductions in LDL cholesterol levels.(1,8) 

Reference: 

1.  https://www.healthline.com/nutrition/9-proven-benefits-of-almonds#section2 
2.  https://www.pnas.org/content/90/17/7915.short 
3.  https://www.ncbi.nlm.nih.gov/pubmed/1985414   
4.  https://nutritiondata.self.com/facts/nut-and-seed-products/3085/2 
5.  https://www.ncbi.nlm.nih.gov/pubmed/21241290 
6.  https://www.ncbi.nlm.nih.gov/pubmed/9589224 
7.  https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0085133 
8.  https://jaha.ahajournals.org/content/4/1/e000993.full
9.  https://nutritiondata.self.com/facts/nut-and-seed-products/3085/2 
10.  https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-almonds.html