How Many Almonds Should You Eat Daily?

Health professionals suggest consuming approximately one ounce (30 grams), which equates to around 23 almonds, each day to maintain an optimal intake of vital nutrients without adding extra calories.

According to the Times of India This portion size hits the sweet spot, providing a blend of nutrients that promote heart health, muscular development, and proper digestion. Consuming larger quantities could result in an excess of calories and fat, which might hinder your wellness objectives.

Medicinenet indicates that one ounce of almonds contains 14 grams of fat, 6 grams of protein, 3 grams of fiber, and 6 grams of carbs, which makes them a great snack and a significant provider of protein and energy for both vegetarians and vegans.

Furthermore, almonds are rich in vital vitamins and minerals such as calcium, magnesium, potassium, phosphorus, vitamin E, and folate.

Given their remarkable nutritional content, eating almonds every day may provide these advantages:

Improving heart health

A review found that eating almonds Can aid in maintaining high levels of high-density lipoprotein (HDL) cholesterol ("the good cholesterol") while reducing low-density lipoprotein (LDL) cholesterol ("the bad cholesterol"), which is associated with an increased likelihood of cardiovascular issues. Additionally, almonds might assist in decreasing blood pressure.

In general, research indicates that almonds and other types of nuts enhance vascular health, potentially reducing the likelihood of developing heart diseases. Specialists advise eating four weekly portions of unsalted, unroasted nuts, each portion equivalent to a small palmful of entire nuts.

Almonds placed on a dish. Stock image courtesy of Unsplash.

Lowering cancer risk

Experts think that the significant concentration of phytochemicals in almonds could have anti-inflammatory and antioxidant effects, potentially helping to guard against specific types of cancer. A research study indicated that individuals consuming substantial quantities of almonds, walnuts, and peanuts had a reduced risk, being up to three times less prone to developing breast cancer.

Controlling blood sugar levels

Low in carbohydrates and high in protein Almonds can be a great option for individuals with diabetes. Research indicates that the significant amount of magnesium found in almonds might assist in managing blood glucose levels, since a number of diabetics tend to have insufficient magnesium intake.

A research indicated that young individuals facing an increased likelihood of diabetes who included 56 grams of almonds in their daily diet over a period of 12 weeks showed a notable decrease in their HbA1c levels, which is a crucial indicator of glycemic control.

Managing weight

Research indicates that almonds can help lower your BMI and decrease your waist size. A particular study revealed that consuming almonds for a mid-morning snack caused participants to consume smaller portions during subsequent meals. The greater the quantity of almonds eaten, the more satiated individuals reported feeling over the course of the day.

Supporting bone health

Almonds are abundant in calcium, which is crucial for keeping your bones and teeth strong. Not getting enough calcium can make your bones fragile and raise the likelihood of developing osteoporosis, a disorder characterized by decreased bone mass and density.

Enhancing skin health

Consuming almonds may benefit your skin Almonds have antioxidants, fatty acids, and vitamin E, components associated with better skin health. A study involving postmenopausal people discovered that participants who consumed almonds over a period of 16 weeks showed reduced wrinkle appearance and enhanced skin complexion when contrasted with those who didn’t eat almonds.