Almonds are widely recognized for their numerous health benefits and nutritional richness. They are packed with essential nutrients such as vitamin E, calcium, phosphorus, zinc, selenium, copper, niacin, iron, and magnesium.

However, it’s important to consume almonds in the right quantity, as the benefits vary by age and individual health needs. Below is a detailed guide on how many almonds you should eat daily based on your age and the best practices for consuming them.

Almond Consumption by Age Group

Children
Recommended Amount: Around 10 almonds per day
Benefits: Almonds are an excellent source of protein, healthy fats, and essential vitamins and minerals for children. They support growth, cognitive development, and overall health. For easier digestion and better nutrient absorption, it’s beneficial to give them soaked and peeled almonds.

Teenagers
Recommended Amount: About 15-20 almonds per day
Benefits: Due to rapid growth and high physical activity levels, teenagers have increased nutritional requirements. Almonds help meet these needs with their rich protein, healthy fats, and micronutrients, supporting energy levels and bone health.

Adults
Recommended Amount: Approximately 23 almonds (30 grams) per day
Benefits: For adults, this quantity provides a balanced amount of essential nutrients. Almonds support heart health, manage cholesterol levels, and contribute to healthy skin and hair. They can also help with weight management by promoting satiety and reducing hunger.

Seniors
Recommended Amount: About 15-20 almonds per day
Benefits: Seniors benefit from the antioxidants and healthy fats in almonds, which promote heart health and cognitive function. The protein and fiber content also assist in maintaining muscle mass and digestive health.

Best Practices for Consuming Almonds

Soaked vs. Raw

• Soaked Almonds: Soaking almonds overnight and consuming them the next day can enhance nutrient absorption and aid digestion. Soaking reduces phytic acid, which can inhibit nutrient absorption.
• Raw Almonds: Eating raw almonds retains their natural oils and nutrients, offering a convenient way to enjoy them.

Incorporating Almonds into Your Diet

• Snack: Enjoy almonds as a healthy snack on their own or mix them with other nuts and seeds.
• Smoothies and Salads: Add almonds to smoothies or salads for a crunchy texture and nutritional boost.
• Nut Butters: Almond butter is a delicious alternative and can be used in sandwiches or as a dip.

Avoiding Excess
Moderation: While almonds are nutritious, overeating them can lead to gastrointestinal issues or unwanted weight gain due to their high-calorie content. Stick to the recommended amounts based on your age group.

Special Considerations
Heat Sensitivity: Almonds are considered warm in nature. If you live in a hot climate or tend to experience heat-related discomfort, be mindful of the quantity you consume.

By following these guidelines and incorporating almonds appropriately into your diet, you can enjoy their many health benefits while supporting your overall well-being.

Beyond enhancing the flavor of dishes, many fresh herbs offer remarkable health benefits backed by scientific research. Nigerian cuisine incorporates a wide variety of both fresh and dried herbs, packed with antioxidants, anti-inflammatory properties, and antimicrobial compounds. Including more of these medicinal herbs in your daily meals and beverages can help prevent diseases and improve overall wellness in surprising ways.

Fresh parsley, for instance, is a rich source of vitamin C, a vital antioxidant that combats inflammation, strengthens immunity, and supports collagen production. Research shows that the flavonoids in parsley may have anti-cancer properties. Additionally, parsley helps promote heart health with its high vitamin B9 content, which can lower homocysteine levels associated with cardiovascular disease. Add chopped parsley to soups, salads, and smoothies.

Mint, with its active compound menthol, is loaded with antioxidants that relieve headaches, allergies, coughs, and more. Drinking mint tea aids digestion and soothes conditions like irritable bowel syndrome. Mint also has antimicrobial properties that help combat oral bacteria and its calming scent is beneficial for anxiety and nausea. Add fresh mint to juices, dips, teas, and salads.

Thyme is another powerful herb with antioxidants and anti-inflammatory properties, such as thymol and luteolin, that protect against chronic illnesses. It helps treat respiratory issues, bronchitis, and coughs due to its antibacterial and expectorant effects. Regular use of thyme also supports immunity. Use fresh thyme in stews, meat dishes, soups, and vegetable dishes.

Basil is known for its anti-inflammatory and antiviral benefits, thanks to antioxidants like eugenol, citral, linalool, citronellol, and limonene. It supports heart health, fights diabetes, and helps prevent neurological disorders. Basil’s antimicrobial properties also protect against foodborne illnesses. Enjoy fresh basil in tomato dishes, pesto, salads, dressings, and soups.

Garden cress is rich in iron, folic acid, and vitamins A, C, and E. It has antimicrobial, antibacterial, and anti-fungal properties and aids metabolism and detoxification. It is also helpful for respiratory issues like asthma and bronchitis. Use garden cress leaves and seeds in soups, curries, salads, and smoothies.

Dill, known for its antioxidant properties, also possesses antifungal and antimicrobial effects that help fight infections. It has chemopreventive properties that can inhibit tumor growth and the flavonoids in dill help regulate cholesterol. Use fresh dill in seafood dishes, dips, salads, and dressings.

Oregano is one of the richest herbs in antioxidants, offering antibacterial, anti-inflammatory, and antiviral properties. It supports the immune system and helps protect against chronic conditions with compounds like thymol, carvacrol, and rosmarinic acid. Enjoy fresh oregano in tomato sauce, salads, and dressings.

Lemon balm is effective in treating cold sores, relieving stress, and improving sleep. It contains antimicrobial, anti-anxiety, and antitumor compounds, making it useful for various health concerns. Lemon balm tea, for example, helps calm nerves and reduce anxiety. Use it in teas, seafood dishes, marinades, and dressings.

Rosemary is packed with bioactive compounds like carnosol and rosmarinic acid, which offer neuroprotective, anti-cancer, and antioxidant benefits. It enhances memory, cognition, and cardiovascular health. Use rosemary on lamb, seafood, dressings, and roasted vegetables.

Cilantro has powerful antibacterial and antifungal properties, which help fight infections like Salmonella and yeast overgrowth. It aids in detoxifying the body by removing heavy metals like mercury and aluminum. Cilantro’s antioxidants also help regulate cholesterol and blood sugar. Use it in salsas, curries, salads, and chutneys.

Chives are antimicrobial, fighting harmful bacteria like E. coli, and contain anticancer compounds that promote overall health. They aid digestion by reducing gas and bloating and provide vitamin K, which supports bone growth, while vitamin C boosts immunity. Add chives to soups, salads, dips, and potatoes.

Sage has antifungal, antibacterial, antioxidant, and anti-inflammatory properties, with compounds like apigenin, luteolin, and rosmarinic acid. It benefits brain and heart health and may help manage conditions like diabetes and osteoporosis. Use sage in meats, beans, stuffings, and pilafs. (Avoid excess intake during pregnancy.)

Coriander (or cilantro) also has chemopreventive, hypoglycemic, antianxiety, and antimicrobial effects. It helps reduce lead toxicity and is rich in antioxidants and minerals that support digestion and immunity. Use it in curries, salsas, chutneys, and marinades.

Fenugreek, both its leaves and seeds, exhibits antidiabetic, anticancer, and gastroprotective properties. It helps lower cholesterol, blood pressure, and inflammation, and protects the liver. Fenugreek is commonly used in curries, soups, teas, and breads.

Finally, celery provides antioxidants like vitamin C and flavones, along with anti-cancer compounds called phthalides. It helps lower inflammation, cholesterol, and blood pressure, while promoting hydration and weight loss. Enjoy celery in salads, soups, and smoothies.

In conclusion, adding a variety of fresh indigenous herbs such as basil, parsley, mint, and cilantro to your diet offers incredible health benefits. These herbs are packed with antioxidants, anti-inflammatory compounds, and antimicrobial properties that help prevent chronic diseases, promote longevity, and enhance the flavor of meals. Including them in your daily routine can contribute to overall wellness and vitality.

Green bananas, often overshadowed by their ripe yellow counterparts, are equally packed with nutrients. Loaded with vitamins C and B6, potassium, and essential minerals, they offer long-lasting energy. Additionally, they are a great source of fiber, promoting healthy digestion. Commonly used in savory dishes like curries, stir-fries, or as a substitute for starch, raw bananas bring variety and balance to your diet. Here are five compelling reasons to include this nutrient-dense superfood in your daily meals, along with simple ways to use it.

Health Benefits of Eating Raw Bananas

1. High Fiber Content
Raw bananas are an excellent source of fiber, particularly pectin and resistant starch. These fibers promote digestive health by encouraging regularity and supporting the growth of beneficial gut bacteria, contributing to overall wellness.

2. Supports Heart Health
Rich in potassium, fiber, and antioxidants, raw bananas help regulate cholesterol levels, manage blood pressure, and prevent heart irregularities. Their heart-friendly nutrients work together to reduce the risk of heart disease and improve overall cardiovascular health.

3. Promotes Gut Health
Raw bananas are packed with prebiotic fiber, which feeds good gut bacteria and promotes a balanced microbiome. This not only aids digestion but also boosts immunity and alleviates symptoms of irritable bowel syndrome (IBS).

4. Regulates Blood Pressure
Thanks to their high potassium content, raw bananas can help regulate blood pressure by balancing sodium levels in the body. Potassium also helps relax blood vessels and improve circulation, lowering the risk of hypertension and supporting heart health.

5. Lowers Cholesterol
The soluble fiber in raw bananas binds to bile acids, helping reduce the production of LDL (bad) cholesterol. The potassium and antioxidants further contribute to improved cholesterol levels and better blood vessel function.

Easy Ways to Use Raw Bananas

1. Banana Chips
Thinly slice raw bananas and either bake or fry them to create a crispy, nutritious snack. Baked chips retain their fiber and potassium, while fried versions offer a crunchy treat.

2. Banana Smoothie
Blend raw banana with yogurt, milk, and honey for a delicious smoothie. For extra nutrients, add spinach, protein powder, or nut butter. Top it off with a sprinkle of nutmeg or cardamom for added flavor.

3. Banana Salad
Dice raw banana and mix it with yogurt, chopped cucumber, onions, and a splash of lime juice. Season with spices like cumin, cardamom, or ginger, and garnish with toasted nuts or seeds for a refreshing and nutritious snack.

Incorporating raw bananas into your diet offers numerous health benefits and adds variety to your meals in both sweet and savory dishes.