Almonds are a popular snack that combines appealing taste with high nutritional value. They contain protein, fiber and healthy fats, along with important minerals such as magnesium. But is a small handful enough to gain their benefits, or would eating a larger amount give the body more advantages?
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Nutrition studies have shown that eating almonds regularly may support the health of the heart, blood vessels and intestines, as well as offering potential benefits for the skin.
However, no single amount suits everyone. Total calorie intake and each person's nutritional needs should be taken into account, according to a report published by the Al Arabiya.net website, citing the Verywell Health website.
How many almonds can you eat per day?
The traditional serving of almonds is about 28 grams, or roughly 23 almonds. Some studies have used amounts between 42 and 56 grams a day, equivalent to about 35 to 46 almonds, depending on the size of the nuts.
This quantity provides nutrients that may help improve the quality of the diet, but eating 35 to 56 almonds a day is not a general recommendation necessary for everyone. Almonds are high in calories, so the right amount depends on the level of physical activity, energy needs and the other foods a person eats.
From the heart to the intestines: what do the studies say?
One of almonds' most notable potential benefits is supporting heart health. They contain unsaturated fats that may help improve cholesterol levels when used as a replacement for foods high in saturated fats.
Research also suggests that eating almonds may be associated with improvements in some indicators of blood vessel function, while other studies have recorded positive changes in triglyceride levels and blood pressure in certain groups. However, results vary depending on the participants, the amount consumed and the diet followed.
Fiber that supports digestive movement
As for the intestines, almonds provide fiber that supports digestive movement and may help feed certain types of beneficial bacteria. These bacteria produce short-chain fatty acids linked to important functions in gut health and metabolism.
The potential benefits do not stop there. Studies on skin health have found that regular almond consumption was associated with improvements in some signs of skin aging, such as wrinkles and pigmentation, in specific groups of participants.
Can almonds help control weight?
Despite containing fat and calories, adding almonds does not necessarily lead to weight gain. The protein, fiber and fat they contain can help enhance feelings of fullness, especially when they replace snacks with lower nutritional value.
However, this does not mean that large amounts have no effect on weight, as total calories remain a key factor. A measured handful of almonds may therefore be a practical option for those who want to reduce their intake of sweets or sugary snacks.
What do 23 almonds provide?
One ounce, or about 23 almonds, contains roughly 164 calories, 6 grams of protein, 14 grams of fat, most of it unsaturated, along with about 3.5 grams of fiber and 76.5 milligrams of magnesium.
Almonds can easily be added to the daily diet, whether by mixing them into yogurt or oats, eating them with fruit, or sprinkling them over salads and grain dishes.
