Healthy life with a handful of almonds

Starting the day with almonds has long been a ritual in India. Our moms and grandmothers have always underlined the necessity of including almonds in our everyday diets. These nuts include 15 critical minerals, including vitamin E, magnesium, zinc, iron, calcium, and protein, which are necessary for overall health. Every January 23rd, National Almond Day is observed to highlight the importance of eating almonds. The purpose is to create awareness about the numerous health advantages of eating almonds and emphasise the need to include a handful of almonds in one’s daily diet.
The Almond Board of California commemorates National Almond Day with a campaign focusing on the recommended daily intake of 23 almonds and the myriad health benefits these nuts provide. The campaign also includes collaborations with health professionals and celebrities to increase awareness about the health benefits of including almonds in daily diets.
Expressing her love for almonds on National Almond Day, Bollywood Actress Soha Ali Khan said, “Incorporating a handful of almonds into my daily routine isn’t just a personal health choice; it’s a commitment to the well-being of my family. I make sure to include almonds in both my and my family’s daily diet, whether in the meals we eat or as a snack. Besides offering around 15 essential nutrients and sustaining my energy during hectic schedules, almonds have become a shared choice for all of us. Prioritising our family’s health involves integrating wholesome elements like almonds into our meals—a small step but a significant stride in our wellness journey together.”
Being someone in the spotlight all the time, it’s crucial for Kannada actress Pranitha Subhash to maintain a radiant and healthy. She further shares, “I’m passionate about exploring natural methods to support and nourish my skin. Over time, I’ve discovered the remarkable benefits of incorporating almonds into my daily routine. Almonds, with their healthy fats and vitamin E, have been shown to have anti-aging properties that can contribute to skin health.”
Speaking about the health benefits of almonds on National Almond Day, Ritika Samaddar, Regional Head – Dietetics, Max Healthcare, Delhi, mentioned, “Almonds, with their distinctive nutrient profile, hold immense promise in addressing some of modifiable risks associated with cardiovascular health and diabetes. Almonds might have a positive effect on managing body weight, regulating glucose, reducing inflammation, and lowering oxidative stress. These nuts are rich in Vitamin B2, magnesium, and phosphorus, nutrients known for their role in energy release from food. Which means consuming a handful of almonds a day can help to keep one energetic and active.”

Diabetes Management: Almonds, rich in protein and dietary fiber, contribute to maintaining stable blood sugar levels. Research suggests, individuals with type-2 diabetes may experience improved blood sugar control and reduced impact from carbohydrate foods, thereby influencing fasting insulin levels.

Skin Health: Almonds are a source of healthy fats and vitamin E, which have been shown to impart anti-aging properties that may benefit skin health.

Heart Health: Eating a handful of almonds daily might also help reduce both total and LDL cholesterol levels while also lowering inflammation that poses a risk to heart health.
Muscle Recovery: Consuming almonds has the potential to contribute to decreased post-exercise fatigue and tension, decreased muscle damage during recovery, and improved leg-back strength[1].

Weight Management: A handful of almonds may have satiating properties that promote feeling of fullness, which may keep hunger at bay between meals.

Gut Health: Research shows that consumption of almonds increases the levels of butyrate in the gut of healthy adults. Butyrate is a beneficial short-chain fatty acid found in the colon, crucial for promoting gut health.

With the National Almond Day campaign, the aim is to share insights, tips, and information about the health, nutritional, and wellness advantages of almonds. The campaign also aims to educate and inspire individuals to integrate almonds as a valuable and nutritious component of their daily routines.