Antioxidants

Almonds are a fantastic and powerful source of antioxidants, 

helping to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer. A clinical trial of 60 male smokers found that 84 grams (about 3 ounces) of almonds per day reduced oxidative stress biomarkers by 23-34%, over a 4 week period 

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Vitamin E

Almonds are among the world's best sources of vitamin E, with just one ounce providing 37% of the recommended daily intake. Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimer's disease.

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Magnesium

One thing that sets almonds apart, is their remarkably high amount of magnesium.  Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control. It turns out that 25-38% of type 2 diabetics are deficient in magnesium, and correcting the deficiency significantly lowers blood sugar levels and improves the function of insulin. Additionally, people without diabetes also see major reductions in insulin resistance when supplementing with magnesium. 

Just two ounces of almonds provides almost half of the daily current recommended intake for magnesium.

The magnesium in almonds is also linked to helping lower blood pressure levels. Studies have shown that correcting a magnesium deficiency can lead to major reductions in blood pressure. Given that the majority of US adults do not meet the dietary recommendations for magnesium, the addition of almonds to the diet could have a huge impact.