Recommended Intake of Almonds

Almost every balanced and nutritional diet plan will advise you to consume some amount of nuts a day, because of the various health benefits this food group offers you. Almonds happen to be one of the healthiest options in this category, because they are packed with healthy nutrients (calcium, magnesium, fiber, iron, riboflavin) and contain just about 160 calories per ounce. Moreover, they are crunchy, tasty and can be eaten in several different ways.

The recommended intake of almonds is one ounce or about 23 almonds per day; however this is just an average and the actual number may vary a bit from one person to the other, depending upon several factors. There are several health benefits you can enjoy if you eat up to 23 almonds a day. Almonds help:

Boost energy levels in the body
Build stronger teeth and bones
Control and maintain weight
Decrease the risks of heart attacks
Enhance overall brain function, especially memory
Fight of conditions like diabetes
Lower the spike in insulin and blood sugar after a meal
Get rid of the toxic oxygen free radicals from the mucous membrane & skin
Improve overall skin health as well as complexion
Prevent cancer of the lung, colon and prostate
Promote better gastrointestinal health
Protect your artery walls from damage
Reduce levels of bad cholesterol in the body
Regulate blood pressure
Strengthen the immune system

Because of their taste and texture, almonds can be eaten in several different ways. Most people just choose to pop in a handful of these nuts as a snack when they are hungry. Others add slivered almonds to their salads, cereals or main dishes. These nuts can be used in sweets as well as savories. Some also choose to prepare almond milk or butter instead.

For best results, have plain, raw almonds, as adding oil or salt to them can increase their caloric count significantly. Roasted almonds are quite healthy, but make sure that they have not been heated in any kind of oil. Also bear in mind that heating almonds at a high temperature destroys many of their nutrients.

However, do make sure that you do not exceed the daily recommended consumption for almonds, or you may experience side effects like vitamin E overdose, bloating, constipation, weight gain and medicine interaction. In fact, it is a good idea to check with your doctor before making almonds a regular part of your daily diet.

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answered by G R

Requirement of almonds per day would depend on your age, sex, current body weight and lifestyle. For example if you are above your ideal body weight 1-2 almonds a day can add extra calories to your diet, but if you are under weight then 5-6 almonds per day can be easily incorporated in your days diet.

answered by S P

How many almonds a day is recomended?