Syed Muhammad Ezaz ul Hasan

Almonds are a nutrient-rich snack packed with protein, fiber, healthy fats, and essential vitamins. The recommended daily intake is 15–23 almonds (about 1 ounce or 28 grams) to maximize health benefits without excessive calorie consumption. Eating almonds in moderation supports heart health, weight management, blood sugar regulation, brain function, and skin health. Almonds can be enjoyed in various ways, such as raw, roasted, in smoothies, salads, or as almond butter. However, people with nut allergies, kidney issues, or those on a strict calorie-controlled diet should monitor their intake. Overall, incorporating a moderate portion of almonds into your daily diet can contribute to overall well-being.