Should you eat almonds every day? Here’s how and why

Let’s talk about one of the tiniest superheroes in your pantry – almonds. These humble little nuts are crunchy, creamy, a little sweet, and packed with good stuff for your body and brain. And the best part? You don’t need a truckload. Just a handful a day is enough to keep you glowing, going, and crunching your way to better health.

But how exactly do you eat almonds every day without feeling like a squirrel? We’ve got you.

So, how many almonds per day is just right?
Nutritionists recommend 6 to 10 almonds a day—raw, soaked, roasted, chopped into your meals, or blitzed into your smoothies. That’s around a small handful, perfect for daily munching. It's enough to give you energy, fibre, and healthy fats without sneaking in too many extra calories.

Should you soak them?

Yes, especially if you’re eating them first thing in the morning. Soaking almonds overnight (and peeling off the skin) makes them easier to digest and reduces phytic acid, which can block mineral absorption. Plus, soaked almonds are a little softer and creamier – perfect if raw ones feel too hard on your teeth.

7 fun ways to sneak almonds into your day

• Morning snack: Soaked almonds with a pinch of sea salt or a drizzle of honey.
• Oatmeal topper: Chop them into your morning oats or porridge.
• Smoothie booster: Blend a few soaked almonds into your banana or berry smoothie.
• In curries: Almond paste adds richness to gravies without the cream.
• Almond butter toast: Swap peanut butter for almond butter. Bonus points for a banana or fig on top.
• In salads: Toasted almonds add crunch and class to leafy greens.
• Dessert fix: Almond-studded ladoos or payasam, anyone?

Here's an easy and delicious morning almond recipe—perfect for breakfast or a grab-and-go energy booster:

Almond banana breakfast shake
This one’s creamy, naturally sweet, and gives you that full-feeling energy without feeling heavy. It’s like your morning coffee, smoothie, and protein boost all rolled into one.

Why it’s awesome:

• Packed with protein, fiber, and good fats
• Keeps you full till lunch
• Super quick—ready in 5 minutes
• Kid-friendly and great post-workout too

Ingredients (for 1 glass)
6–8 soaked almonds (peeled for a smoother texture)
1 ripe banana
1/2 cup chilled milk (dairy or almond milk)
1–2 dates or a teaspoon of honey (optional, for sweetness)
1/4 tsp cinnamon powder (hello, metabolism boost!)
A few drops of vanilla extract (optional but delightful)
Ice cubes (optional, if you like it chilled)

Preparation
Add all ingredients to a blender
Blend until smooth and creamy
Pour into a glass, sprinkle a little cinnamon or crushed almonds on top, and sip away!
Variations:
Add a spoon of peanut or almond butter for extra richness
Throw in some oats to make it a full breakfast meal
Add 1 tsp chia seeds or flaxseeds for extra fiber and omega-3s.

This shake is great for busy mornings, especially if you’ve got 10 minutes to spare but need something that powers you through till lunchtime.