Although almond oil is not as rich in nutrients as whole almonds, it has nutritional benefits.
Below is the nutritional breakdown of 1 tablespoon (14 grams) of almond oil.:
- Calories: 119
- Total fat: 13.5 grams
- Saturated fat: 1.1 grams
- Monounsaturated fat: 9.4 grams
- Polyunsaturated fat: 2.3 grams
- Vitamin E: 26% of the RDI
- Phytosterols: 35.9 mg
Almond oil is an excellent source of vitamin E and contains a small amount of vitamin K. Most of the health benefits related to almond oil stem from its high amount of healthy fats.
Fatty Acid Breakdown
Here are the proportions of fatty acids found in almond oil:
- Monounsaturated fat: 70%
- Polyunsaturated fat: 20%
- Saturated fat: 10%
A diet rich in unsaturated fats has been linked to many health benefits, including a reduced risk of heart disease and obesity.
What’s more, monounsaturated fats may help lower high blood pressure, a risk factor for heart disease.
Diets high in monounsaturated fats have also been linked to a lower risk of certain cancers like endometrial cancer, and they may even help you lose weight.
In fact, a recent review of 24 studies including 1,460 people found that a diet high in monounsaturated fats was more effective than a high-carb diet for weight loss.
Summary: Almond oil is a good source of antioxidant vitamin E and unsaturated fats. Diets rich in unsaturated fat may provide some health benefits, including a reduced risk of heart disease and obesity, and they may aid weight loss.
Potential Health Benefits of Almond Oil
Whole almonds are thought to help lower blood pressure and cholesterol levels and aid in weight loss, and almond oil may be good for your health as well.
In fact, almond oil has been linked to a wide range of potential health benefits, including lowering the risk of heart disease and stabilizing blood sugar levels.
May Help Keep Your Heart Healthy
Almond oil consists of 70% monounsaturated fat, which has been researched for its effects on heart health.
Monounsaturated fats have been shown to increase levels of “good” HDL cholesterol.
HDL is a type of protein that carries cholesterol away from the arteries and transports it to the liver, where it is broken down and excreted from the body. Healthy levels of HDL cholesterol have been shown to help protect against heart disease.
Both almonds and almond oil have also been shown to lower levels of “bad” LDL cholesterol and total cholesterol.
High levels of LDL cholesterol and total cholesterol are considered risk factors for heart disease. Lowering these levels can help keep the heart-healthy.
In one small study, a diet rich in almond oil significantly lowered both LDL and total cholesterol levels, while raising HDL cholesterol by 6%.
High in Antioxidants
Almond oil is a great source of the potent antioxidant vitamin E.
In fact, 1 tablespoon (15 ml) of this nutty oil delivers 26% of the recommended daily intake.
Vitamin E is a group of eight fat-soluble compounds that have antioxidant properties.
These compounds protect cells from harmful substances called free radicals.
While free radicals are necessary for health, they can cause damage if their numbers grow too high in the body.
Free radical overload leads to oxidative damage and has been linked to a number of chronic diseases, including cancer and heart disease.
Studies have shown that higher intakes of vitamin E can help lower the risk of heart disease, age-related macular degeneration and cognitive decline in the elderly.
May Be Beneficial for Blood Sugar Control
Adding almond oil to your diet may help keep your blood sugar stable.
This oil is rich in monounsaturated and polyunsaturated fats, both of which have been shown to help lower blood sugar in people with diabetes.
In fact, replacing carbs with unsaturated fats has been shown to lower blood sugar levels and improve insulin resistance and levels of HbA1c, a marker for long-term blood sugar control.
In one study, participants who consumed a breakfast with added almond oil had lower blood sugar, both after the meal and throughout the day, compared to participants who did not eat almond oil.
What’s more, the participants who consumed almond oil felt fuller after their meal, leading them to consume less throughout the day.
May Aid Weight Loss When Paired With a Reduced-Calorie Diet
A diet rich in healthy fats may help you lose weight.
Many people avoid fats when they’re trying to drop pounds, but consuming the right kinds of fats can be beneficial for weight loss.
A diet that includes a healthy amount of whole almonds has been shown to help people shed excess weight.
Likewise, adding almond oil to your diet may help you lose fat.
Diets rich in monounsaturated and polyunsaturated fats have been shown to decrease body fat and promote weight loss.
In one study, a diet high in monounsaturated fats improved weight loss and body composition in obese women.
Another large study including 7,447 people found that a diet high in monounsaturated and polyunsaturated fats led to a greater reduction in body weight and belly fat, compared to a low-fat diet.
Summary Almond oil is rich in vitamin E and unsaturated fats. Adding almond oil to your diet may promote heart health, aid weight loss and keep blood sugar levels stable.
Almond Oil Beauty Benefits
Almond oil is a popular ingredient in natural beauty products. This mild and soothing oil is beneficial for both the skin and hair.
This is partly thanks to its emollient properties, meaning it helps prevent water loss from the skin.
This quality makes almond oil an excellent choice to keep the skin, hair, and scalp soft and hydrated.
The moisturizing effects of almond oil may be especially helpful for people who have dry or sensitive skin.
Almond oil is packed with vitamin E, which may help protect the skin from sun damage and premature aging.
Animal studies have shown that when applied to the skin, vitamin E may help protect cells from sun damage. It does this by reducing DNA damage and chemical and structural changes in the skin that have been caused by the sun’s rays.
This makes using unrefined almond oil important in skincare as well, as unrefined oil is higher in vitamin E.
What’s more, this soothing oil may even help prevent the spread of stretch marks.
One study in 160 women found that the topical application of sweet almond oil reduced the spread of stretch marks in the abdominal area, as well as redness and itching.
This versatile oil makes a great choice for people looking for natural beauty products that have a limited number of ingredients and can be used in many ways.
It can function as a gentle makeup remover, a natural skin or hair moisturizer or velvety massage oil.