The Sleep and Health Benefits of Almonds

Almonds naturally contain the sleep-regulating hormone melatonin. This tree nut also provides the body with magnesium, which may help improve sleep quality. One ounce of almonds contains 76 milligrams of magnesium and 75 milligrams of calcium to help bring on the Zzzs. While there is currently limited research specifically about almonds and the impact they have on sleep, a study published in the Journal of Natural Medicines in 2016 found that rats fed 400 milligrams of almond extract slept longer and more deeply than a group that did not consume almond extract.

 

Almonds are known for being a source of heart-healthy fats, specifically monounsaturated fat. This type of good fat can help with weight management and improve cholesterol levels as part of an overall healthy diet. If you’re trying to manage your blood sugar for diabetes or lose weight, almonds are a wonderful option for a snack as long as portions are in check! Their low glycemic index is a plus for bedtime snacking since blood sugar spikes or dips in the middle of the night can cause sleep disturbances.

 

Almonds have more fiber, calcium, vitamin E, riboflavin, and niacin than any other tree nut and are an excellent source of magnesium. A 1/4 cup of whole raw unsalted almonds contains:

 

Almonds can be included at any meal and make for an easy travel snack. Enjoy almonds whole, sliced, slivered, or chopped. If you normally go for chocolate-covered almonds, choose the cocoa-dusted almonds—which make for a great dessert option to satisfy that sweet tooth! Almonds can also be finely ground in a food processor to create a crunchy coating for seafood like salmon or cod. Whether you choose to add sliced almonds on your morning oatmeal, top a salad with slivered almonds, or snack on a handful of raw almonds in the late afternoon, this tree nut is as versatile as it is nutritious.