The almond: versatile enough to compliment many different dishes, nutritious enough to help fight off several diseases, control weight and cholesterol among a slew of other benefits.  Oh, did we mention they make the perfect little snack in between meals? In honor of this super food we compiled a list of 6 healthy reasons to go nuts for almonds.

Lowers Cholesterol

A study funded by the Almond Board of California showed that a diet with roughly one handful of almonds decreased LDL “bad” cholesterol by 4.4% and furthermore, a diet with two handfuls of almonds cut LDL cholesterol by 9.4%.  A handful a day keeps the cholesterol away!

Nutritionally Dense

A one-ounce serving of almonds (about a handful) is an excellent source of vitamin E, magnesium, fiber, (heart-healthy) monounsaturated fat, protein, potassium, calcium, phosphorous, iron and, well, you get the picture.

May Help Control, Even Lose Weight

That’s right, eating almonds may, in fact, help people maintain and even lose weight. A study in the International Journal of Obesity concluded that adding a daily serving of almonds to a low-calorie diet improved weight loss, when compared to a low-fat, low-calorie diet.

May Help Those With Diabetes

In the same weight loss study mentioned above, both groups saw improvements in their type 2 diabetes with lower blood sugar and insulin levels. But the group with almonds in their diet lowered their need for diabetes medication more so than the non-almond dieters.

Make You Feel Fuller Longer

Almonds contain fiber, protein and fat, three nutrients that help you feel achieve that “full” feeling.  This in turn helps you eat less calories in a day.

Bonus: Versatility

Almonds are one of those foods that are extremely versatile.  You can spruce up just about anything with a dash of almonds: pies, yogurt, salads,  trail mix or you can eat them plain for a quick, nutritious snack that will fill you up.

Go Nuts, In Moderation

As with anything, consume almonds in moderation.  They are an important part of your daily balanced diet.

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