The health benefits of almonds: From protecting against dementia to boosting gut-health and leaving your skin feeling silky soft

Once dismissed as nothing more than ‘rabbit food’ for health nuts, almonds have emerged as a superfood – and they could be deployed in the war against dementia.

A powerful yoghurt topper or accompaniment to your morning oats, almonds are stepping out of their lowly status to command a newfound level of respect.

From fancy nut butters and dark-chocolate-coated snack bars beloved by TikTok wellness influencers, almonds can be consumed in a variety of forms; each providing similar health benefits.

But despite their 2026 superfood glow up, almonds are anything but new. 

Archaeological evidence suggests they were being cultivated as far back as 3000BC in the Middle East and Central Asia, where they were prized for their long shelf life and portable energy – essentially an ancient endurance snack.

Though we all know them as nuts, almonds are technically seeds, harvested from the fruit of the almond tree. 

After the outer hull and hard shell are removed, the edible kernel is either eaten whole, roasted, ground into butter or processed into milk and flour.

They first became widely popular in Europe via ancient trade routes, before Spanish missionaries introduced almond trees to California in the 18th century, a move that would eventually lead to the US state landing the glamorous title of ‘world almond capital’.

 

And while almonds have long been associated with dieting thanks to their reputation as ‘high calorie’, nutrition scientists now say that reputation is misleading. 

Research shows that when eaten whole, around 30 per cent of their calories aren’t even absorbed, instead feeding beneficial gut bacteria.

More importantly, almonds are loaded with omega-6, monounsaturated fats, fibre, vitamin E and polyphenols – nutrients linked to healthier blood vessels, reduced cardiovascular risk and better brain health. 

This is where their superpower really comes into its own, with blood vessel health linked to reducing the chances of dementia.

‘Nuts like almonds are a powerhouse of nutrition,’ explains Professor Sarah Berry, Chief Scientist at ZOE and Associate Professor at King’s College London. 

‘They’re packed with heart-healthy fats, fibre and bioactive compounds that support blood vessel function and the gut microbiome – both of which are increasingly linked to cognitive health and dementia risk.

‘They’re full of polyphenols, which are bioactive substances that act on anti-inflammatory pathways.

‘They also contain a particular amino acid called arginine, and that is a precursor for nitric oxide, which keeps the blood vessels healthy and dilated.

‘So it could be that almonds are having a protective effect in terms of our blood vessel function.

‘And we know that micro vascular damage (damage to our blood vessels), particularly in our brain, contributes to certain types of dementia and other cognitive related diseases.’

Last month, at the Nutrition Society Winter Meeting, researchers from ZOE and King’s College London shared new findings which linked eating almonds with reduced levels of brain-related illnesses.

They used data from more than 160,000 adults in the UK and US who took part in the ZOE PREDICT 3 study, and noticed a pattern: people who said they ate almonds every day were less likely to report conditions such as dementia, Parkinson’s disease, stroke, multiple sclerosis, and epilepsy.

Because of this link, they team suggested that eating almonds might help support brain health, as well as overall physical health.

With that in mind, we asked Professor Berry to explain just why almonds are a fantastic addition to our daily diets…

Are almonds high in fibre?

Almonds are high in fibre, yes. This not only aids the gut microbiome, but also helps to keep us regular, with around 30 per cent of the calories they contain passed out in stool.

Professor Berry says: ‘When you consume whole almonds, the point at which you swallow them, they’re normally in this one millimeter particle size.

‘As you swallow them, you’ve got hundreds and hundreds of intact cells with a rigid cell wall, which is essentially what fibre is.

‘It’s encapsulating the fat, and this is quite resistant to digestion, hence why 30 per cent of calories are coming out the other end.’

Eating a diet high in fibre lowers risk of heart disease, stroke, type 2 diabetes and bowel cancer. 

The NHS recommends that adults eat around 30g of fibre a day, a target which the majority of people miss. 

Last year, a study from the Food and Drink Federation (FDF) revealed that the average Briton eats around 16g of fibre a day, and only 4 per cent of people manage to ingest the advised 30g. 

Are almonds high fat?

Almonds contain plenty of fat, but it’s the beneficial kind we’re talking about here. 

High levels of monounsaturated fatty acids, in fact, which can lead to improved blood vessel function and support heart health.

‘You’ve got three main types of fat,’ Professor Berry explains. ‘You’ve got your saturated fats, which tend to be harmful for your health. They tend to increase cholesterol and therefore bad for blood vessel function.

‘Then you’ve got your mono and your polyunsaturated fats. And almonds tend to be particularly high in monounsaturated fats, which we know are associated with improved blood vessel function and heart health.’

The NHS advises that men should not eat more than 30g of saturated fat a day, and women should eat slightly less, with no more than 20g. 

A standard almond portion is 1 oz (27g), or around 23 almonds, which works out as 160–165 calories and 6 grams of protein, 14 grams of fat, and 3 grams of fibre.  

Should anyone not eat almonds? 

There are no known medication conflicts with almonds, though environmental observers highlight potential downsides like high oxalates, phytic acid (which can interfere with mineral absorption) and environmental concerns (for instance, water usage and use of pesticides like glyphosate in California).

With these downsides taken into account, they may not be universally beneficial for everyone, especially those with kidney issues, thyroid problems or sensitivities – not to mention nut allergies.

Are almonds high calorie?

Yes, they are high calorie, but you can rest easy about their potential impact on your daily calorie count. 

The NHS advises that to maintain a healthy weight, adult men need to eat 2,500 calories per day, and women should aim for 2,000. 

It’s said that 30 per cent of the calorie content is excreted by the human body due to the high fibre nature of almond’s cell walls.

‘The back of a packet of almonds might say it’s 170 calories per portion, but you only actually absorb about 130 of those. So it’s not this high-calorie snack that people have previously perceived it to be,’ says Professor Berry.

This all changes when almonds are ground into nut butter, where the cell walls are essentially pulped and the calories released, raising the overall content.

If you want to ensure you’re eating enough almonds to make a difference to your health, two large handfuls (or 60 grams) is Professor Berry’s recommended amount.

What is the best form to eat them – roasted or unroasted?

The difference between roasted and unroasted almonds has been studied and the impact between the two was found to be miniscule – so, it’s all a matter of preference.

Of course, if you’re opting for honey roasted or chocolate-covered varieties, then that is sure to make more of a difference.

‘There has been lots of research looking at how that impacts factors like the polyphenol composition, but it only has a very small impact,’ Professor Berry tells the Daily Mail.

‘So if you prefer them roasted, have them roasted. The key thing is to have them at all.

‘My top suggestion would be to have them in the form that you enjoy, because either way, whether it’s not butter, whole almonds or chopped almonds, they’re a fantastic healthy part of our diet.

‘If you’re having them coated in dark chocolate, then I think you’re onto a really healthy snack.’

Are almond butter and almond milk healthy ways to eat them?

When almonds are ground down and used for nut butter, their calorie content is released, meaning almond butter is higher in calories than whole nuts. 

For those wishing to up their calorie intake, almond butter is your best bet, especially if it’s produced in industrial processing. Making your own at home means the cell walls will likely still be largely intact.

‘You will absorb a lot more of the calories in the nut butter, but you still won’t fully absorb the calories.

‘Unless you’re using industrial style processes to grind the nuts, you still get quite a lot of the cell walls intact,’ Professor Berry says.

On the topic of almond milk, she’s less encouraging: ‘Almond milk is only just water, like nearly all of these plant milks, there’s essentially very little of the original plant actually even in there.’

Why is snacking on almonds recommended? 

Professor Berry says that the small decision to swap out less healthy snacks for almonds can have a big impact.

‘Changing your snacking habits is one of the single, simplest dietary strategies you can employ to improve your health,’ she says.

‘For most people, what they choose for their main meals is dictated not just by them, but their environment around them, whether it’s what they have access to at lunchtime at work or, like me, what my fussy kids will eat for dinner.

‘Snacks are one thing that’s under our own individual control, so I think that’s always a great starting point.

‘If you can incorporate them into your breakfast as well, that’s another great way as well, because they’re reasonably high in protein and they don’t have any refined carbohydrates, so they’ll also keep your blood sugar profile quite stable.’

Is almond oil a good beauty product? 

Almond oil is prized as a beauty product for its ability to leave hair and skin feeling silky soft and nourished. 

Like the nuts, almond oil is naturally rich in vitamins, minerals, and essential fatty acids that support both skin and hair health. 

It contains high levels of vitamin E, a powerful antioxidant that protects skin cells from damage caused by pollution, sunlight, and everyday environmental stress, and can reduce redness. 

The oil also provides vitamin A, which supports gentle cell renewal and can help improve skin texture and brightness, as well as vitamin D and B vitamins such as biotin, which are important for maintaining a healthy scalp and strong, flexible hair.