Eat Almonds

Listen to Dr Priyanka Shekar

09th Mar 2023 • 04 Min and 25 Sec

Almonds help reduce heart disease risk by lowering and managing cholesterol levels. They improve nerve function, digestion and vitamin K production.

We are all mortal who wants to improve our health and well-being with simple things without any hassle, but what is the right advice? Is it a morning walk? Or the habit of reading? or is it correcting your posture? Welcome to the Optimists podcast, I’m Dr Priyanka, and this is “One Simple Thing.” Here you will learn just one thing to improve your health in ways you might not expect. 

You can eat one thing to keep your heart healthy, fight skin issues and ageing or nourish your hair. That is the “super nut.” This super nut is one of the traditional snacks people have been consuming since ancient times. 

Most of us know that dry fruits and nuts have numerous health benefits. And this particular nut is rich in protein, fibre, calcium, vitamin E, riboflavin and niacin. It is none other than almonds. 

Almonds help in reducing heart disease risk by lowering and managing cholesterol levels in your body. They are also known to support the growth of beneficial gut microbes, which improves nerve function, digestion and vitamin K production. 

You could eat almonds with or without soaking them. Raw almonds are crunchy and brittle, with a bitter flavour due to anti-nutrients. Soaked almonds are softer and more flavorful. But it is not really a matter of taste. It is about which option is healthier. 

The peel of almonds contains tannin, which prevents the absorption of nutrients. When you soak the almonds, it makes it easier to take off the peel allowing the nuts to release all their nutritional components easily. When soaked, almonds become easier and softer, which makes digestion easier. 

Soaking almonds for 5-6 hours is enough, but most people prefer soaking them overnight for 8-12 hours. Remove the peel for a smoother texture before eating them. You can also add a pinch of salt or a drizzle of lemon juice to add flavour. 

Almonds are a healthy snack that can be eaten at any time of the day. But most nutritionists recommend eating them as a mid-morning or mid-afternoon snack. 

Almonds that have been soaked may be stored in an airtight container for up to five days in the fridge. You will then see that the colour of these nuts has changed. You can store soaked almonds by roasting, drying or dehydrating them prior to storing them. Preheat the oven to 79° C and roast the soaked almonds until they are dry. 

Almonds also provide other health benefits. They help in hair growth and to fight against skin problems. Almonds are particularly rich in magnesium, a mineral that many people do not consume enough of. It could help with metabolic syndrome and type 2 diabetes. 

Now you know that almonds are a must-have in your everyday diet. However, too much of anything is bad. You should keep your almond consumption within the recommended ranges. If you are eating a lot of almonds, it can cause constipation, bloating and other stomach problems. It can also cause a vitamin E overdose. According to studies, the ideal amount of almonds per day should be limited to less than 40 grams. 

If you do not enjoy eating almonds on their own, then add them as toppings in your salad or keep them as a part of any meal. 

So if this is not one thing you are already doing, then do give it a try! Your overall well-being could get benefitted. 

That’s one thing to include in your daily routine for improving your body and life. Join me next time on “One simple thing” for a better tomorrow.