All About Almonds: Benefits, Nutrition Facts & Intake



It’s the season of festivals and India is home to rich and lively festivals that are living testaments of our diverse tradition and culture. These festivals are celebrated with joy and love, irrespective of religion or caste throughout the country which unites and brings us closer to building a strong bond of humanity.

And when we talk about Festivals, one just cannot forget to mention the ever-lasting and mouth-watering festive delicacies that we share and gift to each other. These festivals and ceremonious food is awaited all year long. Special and traditional recipes give us a great way to discover and taste the different special dishes. Everybody during these occasions is allowed to forget about their health problems and just enjoy the food and desserts to the fullest.

“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable.”

As the popular quote by Horace states that healthy eating is a way of life, we strongly believe that it’s not necessary for one to eat only unhealthy food in order to enjoy the festive delicacies. There are numerous natural food products including dry fruits and nuts that add good health and nutrition to your recipes. One such superfood or ingredient that we will be highlighting in this blog is “Almond”. Yes, even we agree that this, very popular and loved tree nut is satisfying to bite onto with its rich flavour and crunchy texture. So without further ado let’s look at some of the crucial almonds benefits, nutrition and almonds facts to help us appreciate and incorporate this super nut in our daily diet.

The King of Nuts: Almonds

Almonds are the gift of nature to mankind, and it is in our hands to pass this gift on to our family and friends for everyone's well-being and strong health. It’s interesting to know that the Almonds you might find on a tree look nothing like the ones we are used to seeing in our desserts, salads or trail mix. They have a hard, green shell, which cracks open right before harvest. Later, they are dried and the shell and hull are removed. Finally, they look like the little brown almonds we know and love.

Almonds nutrition consists of high amounts of protein, fibre, vitamin E, calcium, copper, magnesium and riboflavin. They are also a rich source of iron, potassium, zinc and B vitamins, niacin, thiamine and folate.

What are the health benefits of eating Almonds?

People all over the world have been consuming and producing Almonds for centuries. Although at present, about 80% of all almonds are produced in California, it does not change the fact that it is found everywhere in the world, in our desserts, foods and flavours in drinks and smoothies. A small serving of these super nuts in our daily diet and festive foods is sure to add a healthy punch and crunchy flavour. 

You and your body can benefit highly from almonds' nutritional-dense content. If you're looking for natural ways and foods to strengthen your heart, bones, joints, and even the brain, almonds intake per day can help do the trick. With that said let's look at the nutrition and food value of Almonds and the health benefits it has to offer if consumed regularly. This list includes the benefits of almonds for both men and women.

Helps Manage Weight and Effective Weight Loss:

Almonds contain a high amount of calories, yet they can actually help to reduce the risk of weight gain if consumed moderately on a regular basis. The protein and fibre content in the nuts make you feel full and thus help you avoid overeating and satisfies your hunger

Strengthens your Bones and Muscles:

Almonds are filled with calcium, magnesium, and protein which are all vital nutrients for better bone health. Moreover, they are rich in potassium which plays a supportive role in building strong bones

For Healthy Cholesterol Levels:

They are rich in monounsaturated fatty acids. Eating almonds helps to lower the levels of bad LDL (low-density lipoprotein) and increases the levels of good cholesterol HDL (high-density lipoprotein)

Regulates Blood Pressure:

Almonds contain lots of healthy fats and fibre that help lower blood sugar levels, and reduce blood pressure. Almonds can help lower your systolic blood pressure, which offers even more protection against heart diseases

Helps Improve your Gut Strength:

Almond skins contain around 50% dietary fibre and almonds themselves contain about 12% dietary fibre. This dietary fibre is resistant to digestive enzymes and passes undigested to the large intestine and thus enhancing gut health

Promotes better Skin & Hair Health:

Almonds have in stock 25% of the daily value for riboflavin and 6% of the daily value for niacin, two B vitamins necessary for skin maintenance. They are a good source of copper, which plays a role in skin and hair pigmentation. Linoleic acid, an essential fatty acid, helps prevent skin dryness.

Almonds Nutrition and Values

Almonds have calories and nutrients too and most of their fat content is the healthy kind called monounsaturated fats. If served once, the amount equals about 20 almonds and it might weigh around an ounce which is roughly equivalent to 30 grams. This portion provides us with

• Calories: 165
• Protein: 6 grams
• Fat: 14 grams (80% monounsaturated, 15% polyunsaturated and 5% saturated)
• Carbohydrates: 6 grams
• Fibre: 3 grams
• Calcium: 37% of Daily Value
• Iron: 33% of Daily Value

Hopefully, you are finding this blog insightful and if you are in for more such content, we are sure you would love to have a read at Delicious and Healthy Diwali Gift Ideas, filled with premium dry fruits and nuts to gift your family and loved ones.

What is the best way to eat almonds?

There are several ways you can indulge in the goodness of this dried nut and reap almonds benefits to their fullest. But for sure, overeating almonds may cause weight gain just like any other calorie-dense food, which can be easy to do if you’re not watching portions. So here are a few pointers to help you consume this super nut the right way:

• Have almonds as they were practically made for, as a filling snack but mind that the best way to consume them is in raw form
• You can make a homemade trail mix with almonds, dried fruit, whole-grain cereal like oats and maybe chocolate, as your options
• Add whole almonds into a blender while making a smoothie and make it protein rich
• Roast whole almonds with your favourite masala and spices for a savoury snack while having cocktail parties
• Sprinkle sliced almonds as a crunchy topper for veggies, desserts and more

Which brand has the best almonds?

In the current times, Dry Fruits and Nuts are considered one of the healthiest food options. Increasing numbers of people have been looking for the perfect way to add healthy food to their diet. Having freshly harvested dried fruits like Almonds without adding any kind of preservatives would have an easier way to gain good health. Now buy your pack of best quality almonds online in India that are sourced ethically and directly from the farm to your doorstep.

Having the nutrition and minerals of dry fruits, it gets easier for reducing obesity and several other health problems as mentioned above. Dry fruits and nuts are considered the perfect option for a healthy life. That is why we at Himalayan Natives, ensure to provide our customers with the best and premium quality Almonds that are certified by FSSAI.

So, why not indulge in our festive food rituals and special desserts with a touch of natural foods and healthy ingredients that are sure to leave a positive and healthy impact on our lives in the long run?

Now that you know all there is to know about this super nut, hop on to our Instagram Page for more healthy tips and recipes with natural foods.