By Geraldine Ohonba
Once brushed aside as bland health food best suited for diet obsessives, almonds are enjoying a major comeback—and scientists now believe they could play a role in protecting the brain against dementia.
Whether sprinkled over yoghurt, stirred into morning oats, or eaten straight from the pack, almonds have quietly climbed from nutritional obscurity to superfood status. From artisan nut butters to chocolate-dipped snack bars popular with wellness influencers, the humble almond is now everywhere—and with good reason.
Despite their modern glow-up, almonds are anything but a new discovery. Archaeological records show they were cultivated as early as 3000BC in parts of the Middle East and Central Asia. Their long shelf life and energy density made them a valuable food source for ancient travellers—essentially the original endurance snack.
Although commonly grouped with nuts, almonds are technically seeds. They come from the fruit of the almond tree, and once the outer layers are removed, the edible centre can be eaten raw, roasted, ground into butter, or processed into milk and flour.
Almonds spread across Europe through ancient trade routes and later made their way to the Americas in the 18th century, when Spanish missionaries planted almond trees in California. Today, the state dominates global almond production, earning its reputation as the world’s almond capital.
For years, almonds were unfairly labelled as “too high in calories,” especially by diet culture. Nutrition research now paints a very different picture. Studies show that when almonds are eaten whole, roughly 30 per cent of their calories are never absorbed by the body. Instead, they pass through the digestive system, feeding beneficial gut bacteria.
More importantly, almonds are rich in nutrients linked to heart and brain health. They contain fibre, vitamin E, polyphenols, omega-6 fats and monounsaturated fats—components known to support healthy blood vessels, reduce inflammation and lower cardiovascular risk. Strong blood vessel function is increasingly recognised as a key factor in reducing dementia risk.
Professor Sarah Berry, Chief Scientist at ZOE and Associate Professor at King’s College London, describes almonds as a nutritional powerhouse.
“They’re packed with compounds that support blood vessel health and the gut microbiome,” she explains. “Both of these are now closely linked to cognitive function and dementia risk.”
She notes that almonds are high in polyphenols, which have anti-inflammatory effects, and contain arginine—an amino acid that helps the body produce nitric oxide, a molecule essential for keeping blood vessels flexible and healthy.
Damage to small blood vessels in the brain, known as microvascular damage, is associated with several forms of dementia. By supporting vascular health, almonds may offer a protective effect.
Recent findings presented at the Nutrition Society Winter Meeting appear to support this idea. Researchers from ZOE and King’s College London analysed data from over 160,000 adults in the UK and US who took part in the ZOE PREDICT 3 study. They found that people who reported eating almonds daily were less likely to suffer from neurological conditions such as dementia, Parkinson’s disease, stroke, epilepsy and multiple sclerosis.
While the research does not prove cause and effect, it suggests that regular almond consumption may contribute to better long-term brain health.
Almonds are also an excellent source of dietary fibre. When eaten whole, their rigid cell walls remain largely intact during digestion, trapping fat inside and preventing full calorie absorption. This fibre feeds gut bacteria and supports regular digestion.
High-fibre diets are linked to a reduced risk of heart disease, stroke, type 2 diabetes and bowel cancer. Yet most adults fall far short of the NHS-recommended 30 grams of fibre per day.
Although almonds are high in fat, the majority is the beneficial kind. They are particularly rich in monounsaturated fats, which support heart health and improve blood vessel function—unlike saturated fats, which are associated with increased cholesterol levels.
A standard serving of almonds—about 23 nuts—contains roughly 160 calories, 6 grams of protein, 14 grams of fat and 3 grams of fibre. Thanks to incomplete digestion, the body absorbs far fewer calories than food labels suggest.
That changes when almonds are ground into butter. Processing breaks down the cell walls, making more calories available for absorption. Almond butter is therefore more calorie-dense than whole nuts, though still nutritious.
Almond milk, however, contains very little of the original nut and offers far fewer nutritional benefits, as it is mostly water unless fortified.
For most people, almonds are safe to eat, but they may not suit everyone. Nut allergies, kidney conditions, thyroid issues, and concerns around oxalates or mineral absorption may make moderation necessary.
Roasted or raw almonds offer nearly identical health benefits. The difference is minimal, meaning personal preference matters far more than preparation—unless sugar, honey or chocolate coatings are involved.
Professor Berry emphasises that consistency matters more than perfection.
“The best form of almonds is the one you enjoy enough to eat regularly,” she says. “Whole, chopped, or even with dark chocolate—they’re all far better choices than most processed snacks.”
She adds that improving snack choices is one of the simplest ways to enhance overall health, since snacks are often the one part of the diet people fully control.
Beyond nutrition, almond oil has long been valued in skincare and haircare. Rich in vitamin E, vitamin A, essential fatty acids and B vitamins like biotin, it supports skin hydration, reduces redness and promotes healthy hair and scalp function.
From ancient survival food to modern brain-health ally, almonds have proven that their quiet reputation hides an impressive nutritional profile. What was once dismissed as “rabbit food” may turn out to be one of the most powerful small changes we can make to protect both body and mind.
