Almonds — Nutrients, Health Benefits, and Shopping Tips

Pick almonds that are uniform in color and size, feeling heavy for their size—a sign they are full of natural oils and flavors. Smooth, unblemished surfaces are ideal, as rough or wrinkled skins often indicate aging or poor storage conditions.

Avoid almonds that have any discoloration, mold, or emit an off smell, which are clear indicators of spoilage or improper handling. Almonds that taste bitter or are too hard may also indicate that they are not fresh and should be passed over.

To keep almonds fresh, store them in an airtight container in a cool, dry place. Refrigeration is recommended to extend their shelf life, especially if you live in a warm climate. Almonds can last up to six months in the fridge and even longer in the freezer.

Humidity and direct sunlight can cause almonds to become rancid. Avoid using open or loosely closed containers, as exposure to air can lead to staleness and loss of flavor. Additionally, storing them near strong-smelling foods should be avoided, as almonds can absorb odors and affect their taste.

Almonds have a long shelf life when stored properly. Raw almonds can last for up to 2 years if stored in an airtight container in a cool, dry place. Roasted almonds typically last for about 1 year under the same conditions. If refrigerated, raw almonds can last even longer, up to 2-3 years. Proper storage is crucial; keeping them away from heat, moisture, and light helps maintain their freshness and nutritional value. Freezing almonds can also extend their shelf life significantly.

Leftover almonds can be transformed into a variety of delicious treats. Roast them with a sprinkle of salt or your favorite spices for a savory snack. Almonds can also be added to granola, trail mix, or salads for a satisfying crunch. Use them to make almond butter, which can be spread on toast, added to smoothies, or used as a dip for fruits and vegetables.

Chop almonds and add them to baked goods like cookies, brownies, or bread for extra texture and flavor. They can also be blended into almond flour for gluten-free baking. If you have a large quantity of almonds, consider making homemade almond milk. For a sweet treat, candy your leftover almonds with sugar and cinnamon, or coat them in chocolate for a decadent snack. Add almonds to savory dishes like rice pilaf, stir-fries, or as a crust for baked fish or chicken.

Almonds are a nutrient-dense snack that supports heart health by providing healthy fats, fiber, and magnesium, which can reduce cholesterol and blood pressure levels. Their high vitamin E content promotes skin health by preventing oxidative damage and aging. Almonds also aid in weight management, as their protein and fiber content helps you feel full longer. They may further support brain function, reducing cognitive decline as you age.