The many benefits of eating almonds cannot be emphasised enough. Be it for strong memory, healthy skin, or overall well-being, this nut has been a popular choice owing to its nutritional properties. However, the discourse around almonds also has various myths and misconceptions revolving around this healthy food ingredient. As such, one aspect that confuses us all is, whether almonds should be consumed during summer. So, we talked to an expert to help us separate fact from fiction.
But, before that, let’s understand the benefits of consuming almonds.
“Almonds are packed with nutrients. They are a good source of healthy fats, including monounsaturated fats, which can help improve heart health. The nuts also contain protein, fiber, vitamin E, magnesium, calcium, and various other vitamins and minerals that are essential for overall well-being,” said Dr Mohammad Safir Haidar, Medical Director and HOD Emergency, Ujala Cygnus Group of Hospitals.
Additionally, he added that adequate calcium intake, along with other bone-supporting nutrients found in almonds, can contribute to optimal bone health and help reduce the risk of conditions like osteoporosis. “They also contain nutrients that are beneficial for brain health, cognitive function, and may help protect against age-related cognitive decline,” he continued.
The recommended daily intake of almonds can vary depending on factors such as age, overall dietary needs and individual health conditions. (Source: Freepik)
But should you eat almonds during summer?
According to traditional Chinese medicine, foods are classified based on their energetic properties. “In this context, almonds are considered to have a warming nature, which refers to the effect a food has on the body once it is consumed,” Dr Haidar noted.
However, he was quick to add that when it comes to incorporating almonds into your summer diet, it’s more important to consider their nutritional value and health benefits rather than their thermal nature. “Almonds can provide essential nutrients and can be a healthy addition to your diet, regardless of the season,” he told indianexpress.com.
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Moreover, Dr Haidar pointed out that the antioxidant properties of almonds can help protect your skin from damage caused by sun exposure.
But, he advised eating almonds after soaking them in water to improve digestibility, soften texture, and enhance nutrient availability. “Place the almonds in a bowl or container. Add enough water to fully submerge the almonds. Allow the almonds to soak for at least 4-8 hours or overnight. After soaking, rinse the almonds thoroughly with fresh water before consuming,” he noted.
How many almonds should you eat in a day?
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The recommended daily intake of almonds can vary depending on factors such as age, overall dietary needs and individual health conditions, however, Dr Haidar noted that it is generally suggested to consume a moderate portion of almonds as part of a balanced diet.
“A standard serving size for almonds is typically around 1 ounce or 28 grams, which is equivalent to about 23 almonds. This portion size provides a good balance of nutrients without excessive calorie intake. However, it’s important to note that the calorie content of almonds is relatively high due to their healthy fat content, so portion control is key.”
“You can enjoy them as a snack, add them to salads, use almond butter as a spread, or include them in recipes for baked goods or granola,” he concluded.
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To or not to consume: Almonds in summer - The Indian Express
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