Convenient And Healthy; Leading Dietician Shares Health Benefits Of Having Just Handful Of Almonds

When it comes to healthy fats, nuts and seeds are the first things doctors and dieticians recommend. Almonds, often called the "king of nuts," are widely available and in various types, including Californian almonds.

On January 16, the Almond Board of California, in partnership with Amity University Noida, hosted the Fitness Talent Hunt Show: Health Ambassador of the Year to celebrate National Almond Day, held annually on January 23rd. The judging panel included Ritika Samaddar, Regional Head, Dietetics, Max Healthcare, New Delhi, popular actress Pankhuri Awasthi and Pranshu Chomplay, Professor and H.O.D., Amity School of Hospitality.

During the event, in a one-on-one interaction with OnlyMyHealth, esteemed dietician Ritika Samaddar shared some interesting facts about almonds, referring to them as a "powerhouse of nutrients” and explaining how the superfood works towards slashing lifestyle disease risk.

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"Almonds Are Packed With 15 Essential Nutrients"

Almonds are a powerhouse of nutrients, packed with fifteen essential nutrients, including protein, fibre, monounsaturated fats (healthy fats), vitamin E, and sulphur.

Research shows almonds have significant health benefits, particularly for managing chronic lifestyle diseases. For diabetics, they help with better blood sugar control, while for those with heart disease, they reduce levels of Low-Density Lipoprotein (LDL) or ‘bad’ cholesterol.

“As young people face increasing challenges like stress, poor eating habits, and busy schedules, it’s crucial to choose foods that nourish the body and provide long-lasting benefits. California almonds serve as a perfect choice, offering both health benefits and convenience for their active lives,” dietician Samaddar said, adding that for students always on the go or professionals working long hours from morning to evening, keeping a small packet of almonds handy—in your car or office—can be a game-changer.

She further encouraged people to snack on almonds instead of reaching for chips, biscuits, gujiyas, or samosas. She highlighted that almonds are a healthier, more satisfying, and satiating alternative, aiding in weight management too.

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How Many Almonds Should You Have In A Day?

Portion control is extremely important when it comes to eating your nuts. For almonds, the recommended daily intake is one ounce, or about 23 almonds, providing roughly 163 calories, said Samaddar.

Incorporating a handful of almonds as a mid-morning or evening snack is an excellent way to maintain a balanced diet while supporting overall health. You can also enjoy them as an ideal snack for pre- and post-exercise due to their nutrient-dense nature.