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the benefits of almonds

3rd August 2016 by Jess

Our crunchy Californian almonds are a great source of vitamin E which your body needs for maintaining healthy skin, and keeping your immune system up to scratch. They make the perfect on-the-go protein snack, can be roasted and sprinkled on meals for that extra crunch, or why not have a go at making your own almond milk?

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We think of almonds as a nut, but they’re in actual fact the seed of the fruit of the almond tree which flowers pink and white flowers. In a similar way to peach, cherry and apricot trees, almond trees bear fruits with stone-like seeds (or pits) within and it’s these pits of the almond fruit that we refer to as the almond nut!

Jess, graze nutritionist

Nutrient-wise, like any nut, there is so much to rave about when it comes to almonds. They offer amazing levels of vitamin B7 (biotin), manganese, copper and vitamin B2 - all needed to rev up that internal engine (i.e. our metabolism).

They’re also famously known for their level of vitamin E as they’re the most vitamin E abundant nut on the planet, which is ideal for our cells to give them the utmost protection from oxidative stress.

Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.

Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease so we’re keen to spread the word and find tasty, quick and convenient ways we can introduce more almonds onto our plates or into our exciting snacks.

salted almonds

Jess's 5 favourite ways to enjoy almonds:

  • Roasted on a low heat with honey and rosemary sprinkled on top (get the recipe)
  • Combined in a salad with fresh herbs, pomegranate, spinach and feta – Lebanese style.
  • Soaked, blended and mixed with water. Sieve and add ground cinnamon to the almond milk and enjoy with smoothies.
  • Grounded almond make a great alternative to traditional flour. (read more)
  • Green bean salad with crunchy almonds on top
more almond recipes

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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at for even more.

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