Almonds are a nutritious and delicious snack, and with 1/3 cup (30 g) of whole raw almonds clocking in at around 180 calories, they're a great addition to any healthy diet.

Not only are almonds a great source of vitamins and minerals like vitamin E, magnesium, and calcium, but they're also high in heart-healthy monounsaturated and polyunsaturated fats. And despite their relatively high calorie count, studies have shown that including almonds in your diet can actually aid in weight loss.

But the benefits of almonds don't stop there. Let's take a closer look at why these crunchy little nuts are such a nutritional powerhouse.

Almonds are a great source of nutrients

In addition to healthy fats, almonds are also chock-full of vitamins and minerals that are essential for overall health. For example, just one serving of almonds contains around 40% of your daily requirement for vitamin E, a powerful antioxidant that helps protect your cells from damage. Almonds are also a good source of magnesium, a mineral that's essential for healthy bones and muscles. So if you're looking for a snack that's not only tasty but also good for you, grab a handful of almonds!

Almonds are high in calories

As mentioned earlier, almonds are relatively high in calories compared to other snacks. So if you're trying to lose weight or maintain a healthy weight, you'll want to keep your portions in check. However, it's important to note that not all calories are created equal. Almonds are a nutrient-dense food, meaning they contain a lot of vitamins, minerals, and healthy fats per calorie. So while you'll want to be mindful of how many almonds you're eating, you don't have to avoid them altogether.

Almonds are packed with healthy fats

Almonds are one of the best plant-based sources of healthy fats out there. In fact, around two-thirds of the fat in almonds is made up of monounsaturated and polyunsaturated fats, which are the types of fats that are good for your heart. Research has shown that including healthy fats in your diet can reduce your risk of heart disease, lower your cholesterol levels, and even help with weight loss. And since almonds are such a great source of these healthy fats, they're a great addition to any healthy diet.

Almonds are rich in fiber

Fiber is an important nutrient that most Americans don't get enough of. Fortunately, almonds are a great source of fiber, with around 3 grams of fiber per serving. Eating a diet high in fiber can help regulate your digestion, keep you feeling fuller for longer, and even lower your risk of chronic diseases like heart disease and type 2 diabetes.

Almonds are a great snack

Not only are almonds incredibly nutritious, but they're also a convenient and portable snack that you can take with you on the go. Whether you're looking for a mid-afternoon pick-me-up or a pre-workout snack, a handful of almonds is a great way to satisfy your hunger and boost your energy levels.

Almonds can help with weight loss

Despite their relatively high calorie count, studies have actually shown that including almonds in your diet can help with weight loss. One study found that participants who ate almonds as a snack experienced greater weight loss and had a lower waist circumference than those who ate a high-carbohydrate snack with equal calories. And since almonds are also high in protein and fiber, they can help keep you feeling fuller for longer, reducing the likelihood that you'll reach for unhealthy snacks later on.

Almonds can lower cholesterol levels

In addition to being high in healthy fats, almonds also contain a lot of other nutrients that are good for your heart, including plant sterols, fiber, and antioxidants. Research has shown that eating almonds can help lower LDL cholesterol levels (the 'bad' cholesterol) and reduce your risk of heart disease.

Almonds can reduce the risk of heart disease

Because almonds are so good for your heart, it's not surprising that they can also help reduce your risk of heart disease. One study found that participants who ate almonds as a snack had lower levels of markers of oxidative stress, which is a risk factor for heart disease. And since almonds are also high in healthy fats, fiber, and other heart-healthy nutrients, they're a great addition to any heart-healthy diet.

Almonds are a good source of protein

While almonds aren't as high in protein as animal-based foods like meat and eggs, they're still a great plant-based source of protein, with around 6 grams of protein per serving. Protein is an important nutrient that's essential for building and repairing tissues in your body, as well as for maintaining healthy bones, muscles, and skin. And since almonds are also high in fiber and healthy fats, they're a great addition to any balanced meal.

Almonds can boost brain function

In addition to their other health benefits, almonds have also been shown to improve brain function. One study found that participants who ate almonds experienced improved memory and cognitive function compared to those who didn't eat almonds. And since almonds are also high in antioxidants and other brain-boosting nutrients, they're a great addition to any brain-healthy diet.