Almonds
Nutrition Snapshot
Health Benefits
- • Rich in vitamin E and unsaturated fats that support cardiovascular health.
- • Provides fiber, protein and fat that contribute to fullness between meals.
- • Magnesium contributes to normal muscle and nerve function.
- • Vitamin E acts as an antioxidant and helps protect cells from oxidative damage.
Best Way to Eat
Eat plain or lightly roasted. Soaking is optional; it is not necessary for everyone. Add to porridge, yogurt, salads or vegetable dishes.
Ideal Time to Eat
Breakfast or a mid-morning snack works well. Timing can be based on preference and the rest of the day’s meals.
Recommended Daily Quantity
About 20–30 g (roughly 15–23 almonds) is a typical adult serving.
Mini Diet Chart
Breakfast: 8–10 almonds with oats or fruit. Snack: another small portion only if it fits the day’s total nut intake.
Practical Tip
Keep the portion measured and prefer
minimally processed versions. If this food is already present in another meal,
reduce the snack portion rather than adding another full serving.