Have you ever wondered what is the right measurement of almonds that an adult should consume? And why is it that we are advised to consume only a few almonds or just a handful of it? Almonds are nutritionally dense and this is why one should be careful of the portions.
Always remember, it is 23 almonds a day!
Firstly, moderation is key when it comes to almonds. Several health reports recommend, a daily serving of about 1 ounce or 30 grams, which translates to roughly 23 almonds, is recommended for adults. This amount is enough to provide a healthy dose of nutrients without overdoing it on calories. Why 23 almonds, you ask? It’s because this number offers a balanced intake of essential vitamins, minerals, healthy fats, and protein, without tipping the scales too far. Eating more than this might seem harmless, but it can add up in calories and fats, potentially affecting your overall diet and health goals.
However, in India usually 2-5 soaked almonds are recommended to consume in a day. In Ayurveda, almonds are considered to have a warming effect on the body. They are believed to balance Vata and Kapha doshas but can aggravate Pitta dosha due to their heat-generating properties. If almonds are consumed in excessive amounts or not soaked before eating, they may increase internal heat, potentially leading to conditions like acidity or inflammation. To balance their warming nature, Ayurveda suggests soaking almonds overnight, which makes them easier to digest and reduces their heat-inducing effects. This is also why almonds are mostly consumed during the winter season in their raw form and it is advised to soak them properly before eating during summers in order to reduce their heat properties.
Almonds are a treasure trove of health benefits. They are rich in vitamin E, a powerful antioxidant that helps protect your cells from damage. They also contain magnesium, which supports heart health, and fiber, which aids in digestion and helps you feel fuller longer. The healthy fats in almonds, primarily monounsaturated fats, are good for your heart and can help manage cholesterol levels. In addition, almonds provide protein, which is essential for muscle repair and growth, making them a great snack for those looking to maintain a healthy weight or build muscle.
Eat them raw, for more nutrition
To get the most out of your daily almonds, consider how you consume them. Eating them raw is one of the simplest and healthiest ways. Raw almonds preserve their natural oils and nutrients, offering maximum health benefits. However, if you prefer a bit more flavor, lightly toasting almonds can enhance their taste while still retaining much of their nutritional value. Be mindful not to over-toast them, as high heat can destroy some of their delicate nutrients.
Incorporating almonds into your diet can be as creative as you want. For a simple snack, a handful of raw almonds is both satisfying and nutritious. If you’re looking to mix things up, try adding them to your morning oatmeal or yogurt. Almonds can also be chopped and sprinkled over salads, soups, or stir-fries for an extra crunch and flavor boost. For a quick and tasty treat, almond butter is a fantastic option. Spread it on whole-grain toast or use it as a dip for fruits and vegetables.
Soaking almonds overnight is another method you might want to try. Soaking can make almonds easier to digest and may increase the bioavailability of some nutrients. After soaking, you can enjoy them raw or add them to various dishes. For those who might be concerned about their calorie intake, soaking and then dehydrating almonds can offer a lighter alternative without sacrificing too much flavor or texture.
If you’re looking to boost your almond intake further, almond flour is a versatile ingredient for baking. It’s a great gluten-free alternative to traditional flour and adds a nutty flavor to your baked goods. Almond milk is another popular option, especially for those who are lactose intolerant or looking to reduce dairy consumption. Homemade almond milk is easy to make and can be customized to your taste preferences, though store-bought versions can also be a convenient choice.
Nutrient-dense superfoods one must consume everyday
For those with dietary restrictions or health conditions, it’s essential to consider any potential allergies or sensitivities. While almonds are generally safe for most people, some individuals may have nut allergies that could lead to serious reactions. Always consult with a healthcare professional if you’re unsure about how almonds fit into your dietary needs.
