National Almond Day: 7 health benefits of eating almonds every day

Hyderabad: People everywhere love almonds. India especially adores its almonds so much that it celebrates National Almond Day on January 23rd every year. Remember, it's an age-old Indian tradition to eat a couple of these nuts in the morning. Sometimes almonds are a snack; at other times, they are an ingredient in recipes. Some use it for skincare; in some cultures, it is a wonderful gift for the one you love! On

National Almond Day, we recognise how delicious and healthy these nuts are. There are 15 essential nutrients in almonds, such as vitamin E, plant-based protein, and dietary fibre. Almonds also contain crucial life-affirming minerals like magnesium, zinc, iron, and calcium. They also have a favourable fat profile. For every 30 grammes, one gets 13 grammes of unsaturated fat, of which nine grammes are monounsaturated fat, the best fat for the human body. It's no surprise, then, that dieticians recommend eating 23 almonds per day!

Here are a few of the health benefits of eating almonds every day:

• Weight management: A handful of almonds may help you feel full, which may keep you from getting hungry between meals.

• Diabetes management: Almonds are a low-glycemic-index food. Several studies have found that almonds may lower carbohydrate foods' effect on blood sugar, which can help manage diabetes.

• Skin health: Alpha-tocopherol, a vitamin found in abundance in almonds, has been demonstrated to have anti-ageing benefits. A handful of almonds every day may improve the appearance of your wrinkles and skin tone. Almond consumption daily may also enhance skin texture and boost the skin's resilience to UVB rays, which are the leading cause of sun damage. Additionally, according to Ayurvedic, Siddha, and Unani's writings that have been made available for public use, almonds are known to improve skin health and radiance.

• Gut health: A recent study found that the dietary fibre included in almonds has been demonstrated to raise the levels of butyrate in the stomachs of healthy adults. Butyrate is a type of short-chain fatty acid (SCFA) found in large amounts in the colon and is essential for gut health. In another study, it was found that eating almonds regularly increased the diversity of the gut microbiome while decreasing the number of bacteria that could be harmful.

• Physical performance: Recent studies show that including almonds in the post-workout meal decreases post-exercise stress and exhaustion and promotes excellent leg and lower back strength levels. According to the study, almonds may help lessen muscular injury in patients who are recuperating from eccentric exercise.

• Blood pressure: One of the significant risk factors for CVDs in Indians is dyslipidemia, which can be decreased by including almonds in a balanced diet. Additionally, studies show that people who consume a lot of almonds have better blood flow and lower blood pressure.

• Heart health: When included in a balanced diet, almonds may lower total and LDL cholesterol and inflammation that damages the heart.

Numerous health professionals and celebrities will collaborate to take part in a week-long campaign planned by the California Almond Board to increase awareness of this event.

On January 23rd, 2023, the National Almond Day campaign will officially launch, reinforcing the 23-almond daily serving suggestion. Renowned TV personality Rannvijay Singha will launch the campaign by announcing an exciting #AlmondDiaries contest on Instagram. Keep checking back and following Rannvijay's Instagram account for updates if you want to learn more about the game.

Sheela Krishnaswamy, a nutrition and wellness consultant, emphasised almonds' immunity-boosting and satiating qualities. She said almonds are a healthy food with natural antioxidants that may help prevent oxidative stress, which leads to inflammation and ageing. Almonds, when consumed regularly, can also aid in immunity development. In addition, these nuts' satiating qualities can also keep you full for a very long period, which can help you eat less food that has been overly processed and refined. Almonds are, therefore, advantageous for weight-watchers. As a result, she advised including almonds in the diet regularly.

Dr Geetika Mittal Gupta, Medical Director and Cosmetologist, spoke about the advantages of almonds for skin health on National Almond Day. He said that the nuts are well known for being a good source of polyphenols and vitamin E, which can help with skin healing. Regular use of these nuts might naturally improve skin glow and texture. Almond consumption has also been linked to an improved wrinkle look and increased skin resistance to the sun's UVB rays, according to research. So, he highly recommended consuming a handful of nuts daily to ensure skin health.

Yasmin Karachiwala, a celebrity master instructor and fitness expert, expressed the following when discussing the advantages of almonds: "Almonds are a healthy pre- and post-workout snack because they are an energy source. They are a great source of protein, which helps keep and build muscle mass. Additionally, almonds contain satiating qualities that prevent hunger between meals. So, remember to include a few almonds in our daily diets on this National Almond Day."

Nisha Ganesh, a well-known actress in Indian television and movies, remarked, "It's crucial to eat regularly to stay healthy, but because of our hectic schedules, we frequently miss meals. Almonds are satiating and nutritious. Therefore, I only rely on them when I'm in those situations. The 15 vital nutrients that almonds provide, including vitamin E, iron, zinc, and protein, help me get my recommended daily intake of nutrition. I also ensure that I include it in my family's daily diet because of its advantages."

Dr Nitika Kohli, an Ayurvedic expert, said of almonds' health benefits, "Almonds give the body tissues unctuousness or moisture, support the neurological system, and improve a person's strength, skin colour, and muscular mass." Almonds are a type of nut that, according to Ayurveda, can help with Prameha conditions like obesity, pre-diabetes, and metabolic syndrome. Almonds are also abundant in monounsaturated fat, protein, and fibre, making them one of the healthier ways to manage weight. Additionally, they aid in balancing Pitta and Vata doshas."