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Health Desk. Almonds have long been considered a nutritious dry fruit. Protein, fiber, Vitamin-E, magnesium, calcium and mainly monounsaturated i.e. good fats are found in it. One ounce (about 28 grams) of almonds contains about 23 almonds, 165 calories, 6 grams of protein and 3 grams of fiber.

How many almonds should we eat daily?

Generally, a small handful i.e. about 20-23 almonds (about 28-30 grams) per day can be considered sufficient. According to Harvard Health, about 30 grams of nuts is equal to about 20 almonds. However, almonds are rich in calories. Therefore, instead of eating more than required, it is better to include them in balanced quantity in the daily diet.

7 benefits of almonds for health

1. Beneficial for the heart

The unsaturated fats and other nutrients present in almonds may be beneficial for heart health. Research has linked consumption of almonds to reduction in total and LDL i.e. bad cholesterol.

2. Help control cholesterol

A meta-analysis of clinical trials found that eating almonds reduced total cholesterol and LDL cholesterol. However, this does not mean that almonds are a substitute for any medicine.

3. Helps in keeping the stomach full for a long time

Almonds contain a combination of protein, fiber and fat, which can increase satiety i.e. the feeling of being full. For this reason, they can be taken as a balanced snack.

4. Helpful in weight management

Despite almonds being high in calories, available research has not directly linked consuming moderate amounts of nuts to weight gain. Some controlled studies have also shown reduced body weight with almond consumption, although results depend on the individual and overall diet.

5. The body gets Vitamin-E and antioxidants

Almonds are a good source of Vitamin E and various plant-based phytonutrients. These nutrients play a role in the processes of protection against oxidative stress in the body.

6. Good source of fiber and minerals

About 3 grams of fiber is found in 28 grams of almonds. Besides, minerals like magnesium, calcium and phosphorus are also found in them.

7. May be beneficial for metabolic and cardiovascular health

Studies have shown improvements in some heart- risk factors with almond consumption. However, the results of all studies are not the same regarding its effect on blood sugar, blood pressure and other metabolic indicators.