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Are Almonds Good for Weight Loss?

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Today, one of the challenges and problems is overweight, and the main problem in losing weight is appetite control. One of the principal causes of overweight is overeating. You can control overeating by increasing snacks and shortened the duration of hunger. One of these snacks is almond, which is very nutritious and fruitful.

How can almonds help you lose weight?

The fiber and protein in almonds make satiety, and they are very useful for slimming. Fiber causes intestinal motility and removes toxins from the body. Almonds are rich in magnesium, which adjusts blood sugar and reduces appetite also. When your body receives enough magnesium, the bloodstream carries oxygen and nutrients faster and prevents fast heartbeat.

Furthermore, potassium plays a significant role in muscle contraction, nerve flow, balancing blood pressure, and heart function. Regular consumption of almonds also reduces the absorption of calories in the body. All of these together make almonds as a slimming snack.

The point is, should not consume over a certain amount because it has high-calorie.

Also read: The Best Iranian Almonds (benefits)


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Eat almonds for heart health

As you know, a major contributor to heart disease is obesity. You can easily reach your ideal weight with a healthy heart and a suitable diet. According to research, almonds have many healing properties for humans, especially people with heart disease and diabetes. Nuts are high in protein and nutrients that can help break down blood clots. Unsaturated fatty acids and antioxidants are two excellent compounds in almonds that are good for heart health and prevent heart attack. Almonds are rich in vitamin E and herbal compounds, which is effective for arterial health and reducing inflammation, also contain arginine, magnesium, copper, manganese, calcium, and potassium, all of which are good for heart health and decrease bad cholesterol and blood sugar.

Also read: Mamra badam(almond) benefits for brain


Improve the digestive system

Every person’s body needs enough fat to absorb fat-soluble nutrients such as vitamins A and E. Almonds help the digestive system function and reduce food acid and balance the PH level of the body, which is vital for better digestion and the immune system. The nutrients in almonds help to regulate the digestive enzymes, which play a key role in extracting nutrients. The probiotic in almonds improves digestion, detoxification, and an increase in healthy intestinal bacteria and strengthens the digestive system.


Constipation is a common problem for people who want to lose weight, but eating almonds during the “weight-loss period” can relieve constipation and relieve pain. The fiber in almonds helps with bowel movements and will make you feel full. Each one serving of almonds contains 3 grams of fiber. The almonds’ fiber not only increases intestinal motility and eliminates toxins and harmful substances in the body but also has a significant effect on reducing hunger. It is the high fiber that causes help to lose weight despite its high-calorie content.


Almonds also have healthy fat, with about 14 grams per one-ounce serving. This amount of fat may seem like a lot, but more than two-thirds of it is unsaturated fat. Almonds decrease LDL cholesterol levels and protect against LDL oxidation, which is an important stage in the process of heart disease. Almond peel is rich in the antioxidant polyphenols (ASP) that help prevent the oxidation of cholesterol, when combining with other antioxidants, such as vitamin E, may have a more powerful effect.

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Almond Nutrition Facts

Serving Size: A 1-ounce (28-gram) serving
Calories 164
% Daily Value *
Total Fat 14.2g 22%
Saturated Fat 1.1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0.3mg 0%
Total Carbohydrate 6.1g 2%
Dietary Fiber 3.6g 14%
Total Sugars 1.2g 2%
Includes ~g Added Sugars ~%
Protein 6g 12%
Vitamin C 0mg 0%
Vitamin D 0μg 0%
Iron 1.1mg 6%
Calcium 76.4mg 6%
Potassium 208.2mg 4%
Phosphorus 136.6mg 11%
*source: https://tools.myfooddata.com/


How many almonds can I eat in a day?

Although we often hear that consuming 8 – 10 almonds is the most appropriate daily consumption, experts recommend consuming one ounce (28 gram) a day. You should consider your type of diet and daily calorie intake. Some diet recommends 30 almonds per day, but all those depend on many factors that need to consult the doctor.



Mamra is one of the best Iranian almonds. This delicious almond has many benefits. Sunexport, Iran’s dry fruit company, exports the best kind of Iranian almond and other nuts at the most affordable prices around the world. We also export some types of Iranian Dates (MAzafati, Sayer, Shahani, Rabbi, Piarom, Zahedi) and Date products (Date syrup, Date Paste, Date Cream, Date Sauce, Dates Seed Powder, Date Chopped, Date Liquid Sugar).

For any questions, do not hesitate to contact us.