Most of us, in our school days, were told to munch on a handful of soaked almonds to improve our memory or eat a few dates for breakfast. Mothers and grandmothers would religiously soak, grind and blend a combination of dry fruits to be added to milk and fed to toddlers. These would be based on recipes passed on to them through generations for achieving weight gain and immunity for young children. Dry fruits like almonds, raisins etc. are traditionally known to be a powerhouse of nutrients. However, they should not be confused with the candied fruits that are less fruit and more of a sugar bomb. Today I’ll tell you about one of the commonly available and super-nutritious dry fruit that should be consumed every day for all the health benefits that they possess.

1. Almonds

An everyday dry fruit you should never skip. One of the most commonly consumed dry-fruits, almonds have several health benefits for people across age-groups. Here are a few reasons on why you should munch on a handful of almonds every single day –

Heart Health

Being naturally high in monounsaturated fatty acids and Vitamin E, almonds help in maintaining healthy cholesterol levels. Presence of Magnesium and Potassium also help to maintain normal blood pressure and heart function

Weight Management

High dietary fiber, proteins and good fats present in almonds makes you feel fuller and thus helps to avoid overeating. Studies have shown that those on an almond-enriched diet had greater reductions in weight, waistline circumference and body fat.

Blood Sugar Control

Experts believe that when almonds are had along with a meal, the monounsaturated fatty acids in almonds helps to slow down the release of glucose into the blood stream and thus prevents sudden spikes in the blood sugar levels.

Diet Tip

Instead of consuming almond on its own, you could combine them with your meals as this would help lower the glycemic index of the accompanying food. Add sliced or chopped almonds to salads, pasta or a vegetable gravy.


** Source: NDTV Food (


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