Almonds for glowing skin, controlled blood sugar levels

The Almond Board of California celebrates National Almond Day through a campaign emphasizing the recommended daily intake of 23 almonds and the numerous health advantages these nuts offer. The campaign also involves collaborations between health experts and influencers to raise awareness about the health benefits of incorporating almonds into everyday diets.

Consuming a handful of almonds or 23 almonds daily provides various health benefits:

Diabetes Management: Almonds, rich in protein and dietary fiber, contribute to maintaining stable blood sugar levels. Research suggests, individuals with type-2 diabetes may experience improved blood sugar control and reduced impact from carbohydrate foods, thereby influencing fasting insulin levels.

Skin Health: Almonds are a source of healthy fats and vitamin E, which have been shown to impart anti-aging properties that may benefit skin health.

Heart Health: Eating a handful of almonds daily might also help reduce both total and LDL cholesterol levels while also lowering inflammation that poses a risk to heart health.

Muscle Recovery: Consuming almonds has the potential to contribute to decreased post-exercise fatigue and tension, decreased muscle damage during recovery, and improved leg-back strength[1].

Weight Management: A handful of almonds may have satiating properties that promote feeling of fullness, which may keep hunger at bay between meals.

Gut Health: Research shows that consumption of almonds increases the levels of butyrate in the gut of healthy adults. Butyrate is a beneficial short-chain fatty acid found in the colon, crucial for promoting gut health.

Expressing her love for almonds on National Almond Day, Bollywood Actress Soha Ali Khan said, “Incorporating a handful of almonds into my daily routine isn't just a personal health choice; it's a commitment to the well-being of my family. I make sure to include almonds in both my and my family's daily diet, whether in the meals we eat or as a snack. Besides offering around 15 essential nutrients and sustaining my energy during hectic schedules, almonds have become a shared choice for all of us. Prioritizing our family's health involves integrating wholesome elements like almonds into our meals—a small step but a significant stride in our wellness journey together.”

Commenting on National Almond Day, Renowned South Indian Film & Television Actress, Vani Bhojan said, “Balancing a busy schedule while prioritizing my health is crucial for me. When I crave a snack, having healthier options like almonds on hand is a game-changer. They're convenient, versatile, and my top choice. Whether I'm on set or on the move, almonds satisfy my cravings, keep me full, and provide some nourishment.”

Renowned Kannada actress, Pranitha Subhash said, “As someone in the spotlight all the time, maintaining radiant and healthy skin is crucial for me. I'm passionate about exploring natural methods to support and nourish my skin. Over time, I've discovered the remarkable benefits of incorporating almonds into my daily routine. Almonds, with their healthy fats and vitamin E, have been shown to have anti-aging properties that can contribute to skin health.”

Speaking about almonds' impact on skin health, Dr. Geetika Mittal, a Skin Expert and Cosmetologist, stated, "Almonds can significantly enhance your skincare routine. They serve as a source of Vitamin E, a nutrient which may shield the skin from UV rays and pollution[2].. Whether consumed as a snack or included in meals, embracing the wholesome benefits of almonds can improve your overall skin health.”

Rohini Patil, MBBS and Nutritionist said, “Almonds, when consumed as a snack, play a role in managing dyslipidemia by lowering total and LDL-cholesterol while keeping HDL levels unchanged. Choosing almonds as a nutritious alternative to regular snacks may help in preventing diabetes, especially in younger individuals. Research indicates that consuming almonds as a snack supports weight loss by enhancing satiety. As a nutritionist, I recommend almonds as a valuable addition to a healthy diet.”

Sheela Krishnaswamy, Nutrition and Wellness Consultant said, “Almonds are a nutritional powerhouse, backed by extensive research highlighting their diverse health benefits. They help to control cholesterol and glucose levels, as well as aid in weight management. With 15 essential nutrients, including healthy fats, protein, some of the vitamins and minerals, almonds are a useful item in the daily diet. Adding almonds to a health-focused diet not only enhances taste but also contributes to overall wellness with every bite[3].”

Speaking about the health benefits of almonds on National Almond Day, Ritika Samaddar, Regional Head – Dietetics, Max Healthcare, Delhi, mentioned, “Almonds, with their distinctive nutrient profile, hold immense promise in addressing some of modifiable risks associated with cardiovascular health and diabetes. Almonds might have a positive effect on managing body weight, regulating glucose, reducing inflammation, and lowering oxidative stress[4]. These nuts are rich in Vitamin B2, magnesium and phosphorus, nutrients known for their role in energy release from food. Which means consuming a handful of almonds a day can help to keep one energetic and active.”

Commenting on National Almond Day, Ayurveda Expert Madhumita Krishnan said, “According to Ayurveda, the consumption of almonds is believed to have multifaceted benefits, supporting the nervous system, enhancing strength, promoting muscle mass, and aiding in maintaining skin health. Almonds are also thought to be effective in expelling kapha and are considered beneficial for individuals with pitta dosha. Incorporating almonds into one's daily diet aligns with Ayurvedic principles, contributing to vitality and balance within the body. As per Ayurveda, Siddha, and Unani texts, almonds are also recognized for their positive impact on skin health, promoting a natural glow. So, incorporating almonds in day-to-day life can be extremely beneficial.”

Talking about the benefits of almonds, Fitness Expert and Celebrity Master Instructor, Yasmin Karachiwala said, “as a fitness trainer, I'm continually exploring ways to optimize my clients' exercise routines and recovery. A study suggests that snacking on almonds can enhance leg-back strength, expedite post-exercise recovery, and alleviate fatigue and tension. This underscores the significance of integrating simple yet impactful nutritional choices, like almonds, to help elevate overall fitness levels and well-being. I personally make sure to include almonds in my diet, and I recommend the same to my clients.”

With the National Almond Day campaign, the aim is to share insights, tips, and information about the health, nutritional, and wellness advantages of almonds. The campaign also aims to educate and inspire individuals to integrate almonds as a valuable and nutritious component of their daily routines.