Skip to main content

Celebrate International Yoga Day with Almonds: Enhance Your Well-Being and Nourish Your Body


NDIA, 12th June 2023: International Yoga Day is celebrated worldwide on June 21st and serves as a global platform to raise awareness about the transformative impact of yoga on our lives. Yoga, with its profound ability to harmonize the body, mind, and spirit, guides us towards optimal health and wellness. And what better way to enhance this transformative experience than by embracing a healthy and balanced diet and incorporating nutritious foods like almonds every day?

With its 15 essential nutrients, almonds offer a myriad of health benefits that complement the practice of yoga. These healthy nuts are known to support immunity, help in weight and diabetes management, promote heart and skin health amongst other benefits. Almonds are a natural source of fiber, protein, healthy fats, vitamin E, zinc, copper, magnesium and many other nutrients that are required for good health. Here are some of the key reasons why you should include a handful of almonds in your daily diet.

Energy: Almonds are a perfect snack choice as they are a healthy source of energy which in turn could help in keeping you active. This in turn helps you to perform your yoga asanas with ease.

Muscle Recovery and Repair: Yoga involves stretching and strengthening various muscle groups. As per nutrition research eating almonds promotes muscle recovery and reduces fatigue from exercise1. Hence, consuming almonds after a yoga session may help in muscle recovery. 

Weight Management: Maintaining a healthy bodyweight is essential for optimal well-being and enhancing your yoga practices. Almonds provide satiety, reduce hunger pangs and help you manage your weight. It’s combination of healthy fats, protein, and fiber keeps you feeling fuller for longer, which helps you to curb your desire to eat unhealthy snacks.

Heart Health: Regular yoga practice promotes cardiovascular health, and almonds can further contribute to a healthy heart2. Additionally, almonds are low3 in sodium and do not contain cholesterol, making them a heart-healthy snack option.

Speaking about the importance of leading a healthy lifestyle, Leading Bollywood actress Soha Ali Khan, said, “Yoga is one of my favorite types of exercise since it benefits both the body and the mind. Along with practicing yoga, I maintain a well-balanced diet and make sure to eat a handful of almonds every day. Almonds are regarded as Sattvic foods and include 15 essential nutrients, like protein, vitamin E, magnesium, and others. Additionally, almonds are a healthy source of energy and as per Ayurveda, daily almond consumption helps support our nervous system, enhances strength as well as muscle mass. Hence, almonds are a staple in my and my family’s diet.”

Fitness and Celebrity Instructor, Yasmin Karachiwala, said, “Yoga is a powerful practice that nurtures the mind, body, and spirit. As we celebrate International Yoga Day, let's remember the significance of fueling our bodies with nourishing foods. Almonds, with their abundant nutrients and wholesome goodness, make for an ideal snack choice to support our yoga journey. They provide natural energy, protein, and some of the essential vitamins and minerals, fueling our workouts and aiding in post-workout recovery. Incorporating almonds into our diet can enhance the benefits of yoga and promote overall fitness and well-being."

Ritika Samaddar, Regional Head – Dietetics, Max Healthcare – Delhi, said, “Yoga and almonds make a perfect pair for overall well-being. Yoga nourishes your body and mind, while almonds provide some of the essential nutrients like Vitamin E, zinc,  iron,  etc. that help support body’s immunity. Incorporating almonds into your diet can enhance the benefits of your yoga practice and help you achieve optimal health. Almonds help to reduce post-exercise fatigue and increase the strength of leg and lower back4. Hence, I would recommend you add a handful of almonds in your diet every day and follow your yoga routine regularly.”

Speaking about people with Type 2 diabetes, and how incorporating Yoga and a nutrient rich diet can help them, Sheela Krishnaswamy, Nutrition and Wellness Consultant, said “In people with Type 2 diabetes, yoga can help to reduce blood glucose levels, as per a study published in the Journal of Clinical and Diagnostic Research5. Along with yoga, I suggest adding a daily dose of almonds to create a holistic wellness regime. Research shows that daily consumption of almonds increased the intake of MUFA with decrease in carbohydrate calories and decreased insulin resistance. It also improved insulin sensitivity and lowered serum cholesterol in Asian Indians with overweight/obesity. These effects in the long run could aid in reducing the risk of diabetes and other cardiometabolic disease6.”

Integrative Nutritionist and Health Coach Neha Ranglani said, “Eating right is crucial while practicing Yoga, as proper nourishment of the body sets the foundation for a strong yoga routine. I strongly recommend almonds as they contain satiating properties, which in turn works towards keeping your cravings under control.”

Renowned Indian television & film actress Nisha Ganesh said, “Yoga has been instrumental in improving my flexibility, strength, and mental focus. Along with my yoga routine, I prioritize a wholesome diet, and almonds play a vital role in my nutrition. Nuts like almonds provide some of the essential nutrients, and promote muscle recovery, making them an ideal snack for yoga enthusiasts.”

Well-known South Indian Actress Pranitha Subhash said, “Yoga is not just a form of exercise; it's a way of life. As we celebrate International Day of Yoga, let's remember that true wellness comes from within. Almonds, with their natural goodness are a perfect fit for a yoga routine. Including almonds in your diet will nourish your body and elevate your yoga experience."



Almonds from California are a natural, wholesome and quality food. The Almond Board of California promotes almonds through its research-based approach to all aspects of marketing, farming and production on behalf of the more than 7,600 almond growers and processors in California, many of which are multi-generational family operations. Established in 1950 and based in Modesto, California, the Almond Board of California is a non-profit organization that administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture. For more information on the Almond Board of California or almonds, visit

1. Nieman, D. C., Omar, A. M., Kay, C. D., Kasote, D. M., Sakaguchi, C. A., Lkhagva, A., Weldemariam, M. M.,& Zhang Q. (2023). Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Front. Nutr. doi: 10.3389/fnut.2022.1042719




3. Milbury PE, Chen C, Dolnkowski G, Blumberg J. “Determination of Flavonoids and Phenolics and their Distribution in Almonds.” J. Agric. Food Chem. 2006, 54,5027-5023.


4. Nieman, D. C., Omar, A. M., Kay, C. D., Kasote, D. M., Sakaguchi, C. A., Lkhagva, A., Weldemariam, M. M.,& Zhang Q. (2023). Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Front. Nutr. doi: 10.3389/fnut.2022.1042719





Press Contacts