Almonds are a crunchy, carry anywhere treat. Have some on hand for an easy snack that keeps hunger at bay and offers a number of health benefits.

Almonds are a good source for fiber, magnesium, phosphorous and phytosterols, which may have a role in maintaining healthy cholesterol levels. You get many other important benefits from consuming almonds such as a boost to heart health, including a lower risk of heart attack as well as stronger teeth and bones. Consuming a handful of almonds several times a week also supports your nervous system, reduces damaging free radicals in your body, sharpens your brain and slows the rise of blood sugar after meals. Almonds are also a good source of vitamin E. Consumption of vitamin E from a food source such as almonds is associated with reduced risk of Alzheimer’s disease.  Best of all almonds are a good fat that can help you maintain a healthy weight.

How almonds help your workout

  • Almonds are high in protein, which makes them a great post workout snack for building muscle. Pair them with carbs for the perfect recovery and rebuilding mix of nutrients.
  • Almonds provide nutrients such as riboflavin, which supports energy production.
  • Almonds combine protein and healthy fat for a perfect pre-workout snack. Consume them raw before your workout to encourage your body to use fat for energy and stave off hunger while you exercise.
  • Almonds encourage the release of dopamine, which improves your athletic performance.

Try this recipe for Peach-Berry Compote with Yogurt and Almonds from the Dairy Council of California for another way to enjoy almonds.


1/3 cup Sugar

1/3 cup Water

1 tablespoon fresh Lemon juice

3 medium Peaches, peeled and sliced into 8 wedges each

2 cups fat-free vanilla frozen Yogurt

1 1/2 cups Raspberries

4 teaspoons sliced Almonds


In a medium saucepan, combine sugar, water and lemon juice. Set pan over medium heat and simmer 5 minutes, stirring occasionally with a wire whisk. Add peach slices and simmer until just tender, about 3 minutes. Gently stir in raspberries and simmer 1 minute more.

Spoon one-half cup of frozen yogurt into 4 individual dessert bowls. Top each with about one-half cup of peach-raspberry mixture and sprinkle with 1 teaspoon of almonds.

Many people shy away from almonds because of worries about calories and fat. Don’t worry; almonds can be an important part of a sensible diet. In fact, a recent study found that consuming almonds can help you maintain a healthy weight. So go ahead and enjoy. Just like milk, almonds do a body good.