According to Celebrity Nutrition Expert Sheela Krishnaswamy, “It is benificial to eat almonds with skin as it is rich in fibre and hence helps in digestion. But some elderly people might experience digestion problems while having almonds with their skin. So, they should have it without the skin.”
The skin of the almonds is rich in fibre due to the presence of polyphenols. They also act as protective agents against cardiovascular disease and cancer. It has been found in animal studies that polyphenols prevent the oxidation of cholesterol.
The skin of almonds is difficult to digest, and therefore Ayurveda recommends soaking the almonds and peeling the skin to improve the digestibility of almonds. When you eat almonds without soaking and peeling off the skin, it will aggravate Pitta in the blood.
“Almonds can be difficult to digest as the skin contains anti-nutrients — tannins and phytic acid — that inhibit nutrient absorption and can aggravate pitta in the blood. So they are best eaten after being soaked overnight and by removing the skin.
The best way to eat almonds and reap its nutritional benefits to the T, is after soaking them and peeling them, suggests dietician Shruti Bharadwaj. Many people follow their grandmother's advice when they soak almonds before eating them, while others may want to get rid of the slightly bitter taste of its peel.
23 almonds a day.
When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin and niacin. Just remember 1-2-3. 1 ounce of almonds, or about 23 almond nuts, is the ideal daily portion recommended by the Dietary Guidelines for Americans.
Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital, says, “It is recommended to have about 20-23 almonds a day for the average adult. Having more than this is considered too much. This is because almonds are high in calories and fat. When eaten in moderation, they can provide your body with healthy fats.
How do you do it? Fully submerge raw almonds in water and let them soak for eight to 12 hours. Then drain the water and lay the almonds on paper towels for an additional 12 hours. Store them in the refrigerator and enjoy for up to a week.
According to Smaddar, 28-30 gm or 22-23 almonds must be consumed everyday to reap their benefits.
However, the rule of thumb remains the same for every variety of almond. Eat the almonds after soaking them in water overnight on an empty stomach every morning to get their utmost health benefits.
Almond Skin Polyphenol Extract Inhibits Inflammation and Promotes Lipolysis in Differentiated 3T3-L1 Adipocytes. J Med Food.
Two B vitamins contribute to the maintenance of normal skin. Almonds offer 25% of the Daily Value for riboflavin and 6% of the Daily value for niacin. Almonds 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 are rich in vitamin E, protein and magnesium, so when consumed on an empty stomach, they enhance the pace related to the absorption of nutrients.
Removes phytic acid: When we do not soak almonds, the phytic acid in them is not removed which ultimately hinders nutrient absorption. So if you are having raw almonds, the zinc and iron in them are not properly utilized by the body.
Avoid drinking water immediately after eating almond to reduce the chances of oils depositing within the food pipe.
Make sure to strain and rinse the nuts or seeds after soaking to eliminate the residual water which contains the absorbed enzyme inhibitors and toxic substances. Once you have given them a good rinse, enjoy them immediately or store them in your refrigerator for later.
Almonds reduce cholesterol
By boosting the levels of Vitamin E in your bloodstream antioxidants are formed that prevent your cells from developing cholesterol. Thus consuming a handful of almonds daily can generate more Vitamin E into your blood stream and this can also save you from the risk of developing cholesterol.
Hi Eating 40 almonds a day is not advisable, it will put burden on your liver and effect the efficiency of liver . Reduce the limit of almonds to 8 pieces in a day .
They are rich in Vitamin E, which is a potent antioxidant," says Pooja. Ask her about the number of almonds you should have in a day and she says, "Eating 8-10 soaked almonds in a day goes a long way in adding valuable nutrients to your daily diet."
Recent studies have also revealed significant levels of bacteria in raw nuts and seeds, so washing them thoroughly can help your body stay healthy and efficient. If you're looking to make nut and seed meals part of your diet, always make sure to take the time to wash them beforehand!
Soaked almonds are better than raw ones because they are easier to digest, have a better texture, and are easily chewable. Soaked almonds do not cause bloating even if taken in more quantities. They are soft and taste better than raw ones. Soaked almonds also contain antioxidants that make them super healthy.
The best time to consume the soaked nuts is morning. To get the maximum benefits of the soaked nuts, start your day by having a glass of water followed by a handful of soaked nuts.
It is better to consume nuts early in the morning or as snacks. In the morning all the nutrients are absorbed properly, and having snacks can keep you fuller.
Allergy can develop when you overdose on almonds in a day or consume the nut without moderation over a prolonged period of time. Almond allergies could result in inflammation, rashes, anaphylaxis, shortness of breath, shoot up blood sugar levels, induce nausea and in some cases, even shock.