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Almonds, Prunus dulcis. Botanical plate: Prunus dulcis - Köhler–s Medizinal-Pflanzen-250
Plate: Prunus dulcis - Köhler–s Medizinal-Pflanzen-250. Franz Eugen Köhler, Köhler's Medizinal-Pflanzen. Public domain.

Almonds

Prunus dulcis

Seeds & Grains. Ayurveda, Middle Eastern & Unani and Modern nutrition.

Also called Sweet almond, Badam, Almond kernel

Spanish: Almendra

Bitter kernels release cyanide

Almonds are the seeds inside the fruit of a tree. They are eaten as a snack and used in baking, milk, butter and oil.

Did you know? Almonds are the seeds of a fruit from the same genus as peaches and plums, which is why the almond is sometimes called a stone fruit seed.

What it may help, and how strong the proof is

  • Cholesterol. Meta-analyses of randomized trials find a small LDL drop, about 5 mg/dL, but results differ between reviews. A 2016 review was funded by the Almond Board of California, and an earlier review found no LDL drop. The trials are small.See the research: 107 studies in people
    Promising proof
  • Blood sugar. Small trials show that eating almonds with a meal blunts the blood sugar rise after it. Long-term blood sugar control has not been proven.See the research: 67 studies in people
    Promising proof
  • Weight. Studies find that almonds do not cause weight gain when they replace other snacks. Their fat and protein help people feel full, but large weight loss has not been shown.See the research: 96 studies in people
    Promising proof

Parts of the body

Heart & vessels, Liver, Pancreas & blood sugar, Energy & metabolism

Traditional use

Almonds have been eaten in the Middle East and South Asia for thousands of years, and they are used in many sweets and drinks across the region. In Ayurveda, almonds (badam) are valued as a nourishing food, although classical descriptions differ between texts.

How it is classified

Herbal actions
Nutritive, Antioxidant, Tonic. Energy: neutral.

How people take it

Eat about 1 ounce, which is roughly 23 almonds, a day as a common serving. Studies have used anywhere from about 20 to over 100 grams a day. Almond butter, milk and flour are common ways to eat them, and almond oil is used on skin.

Food, oil and topical.

Where to get it

Almond trees are grown mainly in California, with other crops in Spain, Australia and Iran. Almonds are sold raw, roasted, blanched, sliced, as flour, butter, milk and oil.

Be careful

Sweet almonds are safe for most people in food amounts. Bitter almonds and apricot kernels contain amygdalin, which the body turns into cyanide. Case reports suggest that as few as 6 to 10 raw bitter almonds can cause serious poisoning in an adult, and fewer can harm a child, so do not eat raw bitter almonds or apricot kernels. Almonds are a tree nut, and allergy can be severe. Food amounts are generally fine in pregnancy.

Avoid if: tree nut allergy.

Mixing with other things

  • Works well together

    Dates stuffed with almonds, or eaten together, are a classic snack across the Middle East.

  • Works well together

    Both tree nuts were part of the nut mix tested in the PREDIMED heart trial.

The honest take

Sweet almonds are a real, food-based choice for heart health, and some trials show a modest LDL drop. The evidence for blood sugar and weight is smaller. Bitter almonds and apricot kernels are dangerous, and Ayurvedic and folk uses for strength rest on tradition rather than trials.

Sources

Each “See the research” link opens PubMed, the U.S. National Library of Medicine's index of medical studies, showing only trials and reviews done in people. The number tells you how much a use has been tested, not whether it worked. The proof rating tells you that.

Study counts checked October 2026.