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Give the gift of love and health with almonds, this Valentine’s Day


6 February 2023, India: Valentine's Day is just around the corner and it's time to start thinking about the perfect gift for your loved one. While flowers and chocolates are traditional choices, this year, consider gifting something that not only shows your love and affection, but also promotes good health and wellness. Almonds, with their numerous health benefits, make for a thoughtful and unique gift for your special someone.

Almonds are a natural source of 15 nutrients such as Zinc, folate, iron, vitamin E, magnesium, protein, etc., and offer a host of benefits to support heart health1, skin health2 and weight management3,4 in addition to helping manage blood sugar.5 So this Valentine's Day, show your love and appreciation with a gift that is both thoughtful and healthy. Your loved one will be sure to appreciate the gesture and the health benefits that come along with almonds.

Commenting on the occasion, leading Bollywood actress, Soha Ali Khan said, “Valentine’s Day is a special occasion to show love and affection to our dear ones. I believe that gifting almonds on Valentine’s Day is a perfect way to show your special ones that you care about their health and well-being. Almonds possess several nutrients and are also a rich source of copper, Vitamin E, protein, Vitamin B2, magnesium, and phosphorus that help in leading a healthy life. In fact, Almonds are a low-glycemic index (GI) food, with high fiber, unsaturated fat and low carbohydrate content. According to research, consuming them daily, leads to better health in individuals with Type 2 diabetes.In addition to this, almonds also contain immunity supporting nutrients like zinc, iron, folate etc., making the receiver appreciate the thought behind such a gift and enjoy the nourishment that almonds provide.”

Ritika Samaddar, the Regional Head-Dietetics, Max Healthcare – Delhi said, “Gifting is an essential element during the festival of love. With plenty of choices available, I suggest giving a unique and a thoughtful gift that will not only make your loved one feel special but also add to their health. For this, my topmost suggestion is gifting almonds, a nutritious and delicious treat that offers numerous health benefits. Almonds, a rich source of protein and high in dietary fiber can also aid in better managing lifestyle diseases like diabetes, which is becoming increasingly common in India, by helping lower the blood sugar impact of carbohydrate foods that they are eaten with, which affects fasting insulin levels.7

Integrative Nutritionist and Health Coach, Neha Ranglani said, “Almonds are the perfect gift for Valentine's Day. Not only are they a symbol of love, but they come with heart-healthy benefits. Snacking on almonds helps to reduce central adiposity (belly fat) and waist circumference, all well-established risk factors for heart disease. In addition to this, consuming almonds results in better post - meal blood sugar regulation and better preservation of good HDL cholesterol levels.8 Whether you're snacking on them, adding them to a romantic dinner recipe, or giving them as a thoughtful gift, almonds are sure to please any loved one. Almonds, a rich source of protein and high in dietary fiber, also help manage dyslipidemia by reducing total cholesterol and bad LDL-cholesterol. So, this Valentine's Day, show that special someone just how much you care by giving the gift of almonds.9"

According to Well-known Fitness and Celebrity instructor, Yasmin Karachiwala, “Valentine’s Day is the right time to celebrate the love for your close and dear ones. I feel that instead of celebrating this day by going out for a fancy dinner or splurging out on a vacation, a thoughtful idea is to give your special ones the gift that will add to their overall health and wellbeing. This could simply be done by purchasing a Pilates class membership for you and your loved one, or a gym membership, or pushing them to take better care of themselves and working out with them regularly. Along with a regular fitness routine, diet plays a crucial role in a healthy lifestyle, so be sure to gift almonds with them, as they make for the perfect pre or post workout food. Almonds are known to provide energy from good fats and also contain satiating properties which promote feeling of fullness.10 that may aid in the journey to fitness.  According to a study, consuming almonds during the day helps in reducing post exercise fatigue, retain strength and decrease muscle damage. I would recommend adding almonds to sports nutrition strategies to help recover better from exercise and experience improved mood states. Committing to your loved one’s fitness is one of the best gifts you could offer them on Valentine’s Day. 

Sheela Krishnaswamy, Nutrition and Wellness Consultant said, “During Valentine’s Day, there are many gifting options available, but I believe in the option of gifting something that would add to the wellbeing of your loved ones. While exchanging gifts is customary on Valentine’s Day, we should be mindful of what we include in them. For this, my suggestion is to hand-pick gifts which are beneficial for our dear ones in the long run, and one such gift is almonds. Almonds make for a tasty and healthy snack, and they are also known to aid in better heart health. In fact, research suggests that snacking on 42 grams of almonds everyday can help in reducing belly fat, a well-established risk factor for heart disease 11 Regular consumption of almonds has been linked to lower total cholesterol levels, bad LDL-cholesterol, and blood sugar levels12, while maintaining good HDL-cholesterol levels, improving immunity, and aiding in better weight management.  Additionally, they make for a convenient and satisfying snack that can be enjoyed anytime, anywhere. Almonds are a thoughtful and healthy gift that your special someone can enjoy all year round.”

Speaking on adding the goodness of almonds in Valentine’s Day desserts, Chef Saransh Goila said, “Incorporating almonds into Valentine's Day desserts is a perfect way to show your loved ones how much you care about both - their health and taste. Almonds are not only a natural source of zinc, iron and calcium, but they also add a delicious crunch and nutty flavor to any dish. Almonds are also a rich source of protein, a nutrient which is not only energy-yielding, but also known to contribute to growth and maintenance of muscle mass. Keeping the various health benefits of almonds in mind, for this year, my go-to Valentine's Day dessert is almond chocolate truffle, which is easy to make and packed with the goodness of almonds. So, let's cook up some love with almonds this Valentine's Day."

So, let’s make this Valentine’s Day a little more special with thoughtful gifts like almonds


1 Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. 2018. Almonds and cardiovascular health: A Review. Nutrients. Apr;10(4)


2 Foolad N, Vaughn AR, Rybak I, Burney WA, Chodur GM, Newman JW, Steinberg FM, Sivamani RK. 2019. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytotherapy Research. Dec;33(12):3212-3217.


3 Hollingworth S, Dalton M, Blundell JE, Finlayson G. 2019. Evaluation of the Influence of Raw Almonds on Appetite Control: Satiation, Satiety, Hedonics and Consumer Perceptions. Nutrients. 11(9):2030.


4 Tan, S.-Y., R.D. Mattes. 2013. Appetitive, dietary and health effects of almonds consumed with meals or as snacks. Eur. J. Clin. Nutr. 67:1205-1214. 


Gulati S, Misra A, Pandey RM. Effect of Almond Supplementation on Glycemia and Cardiovascular Risk Factors in Asian Indians in North India with Type 2 Diabetes Mellitus: A 24-Week Study. Metab Syndr Relat Disord. 2017 Mar;15(2):98-105. 


Novotny JA, Gebauer SK, Baer DJ. 2012. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. . American Journal of Clinical Nutrition. 2012; 96(2):296-301


7 Josse ARC, Kendall WC, Augustin LSA, Ellis PR, Jenkins DJA. Almonds and postprandial glycemia - a dose-response study. Metabolism, 2007:56(3):400-404.


8 Rudy Ortiz, Jaapna Dhillon. Glucoregulatory and Cardiometabolic Profiles of Almond vs. Cracker Snacking for 8 Weeks in Young Adults: A Randomized Controlled Trial, 2018


9 Madan J, Desai S, Moitra P, et al. Effect of Almond Consumption on Metabolic Risk Factors-Glucose Metabolism, Hyperinsulinemia, Selected Markers of Inflammation: A Randomized Controlled Trial in Adolescents and Young Adults. Front Nutr. 2021;8:668622. Published 2021 Jun 24. doi:10.3389/fnut.2021.668622 (Improvements in HbA1c [but not fasting glucose], LDL and total cholesterol levels)


10 Hollingworth S, Dalton M, Blundell JE, Finlayson G. 2019. Evaluation of the Influence of Raw Almonds on Appetite Control: Satiation, Satiety, Hedonics and Consumer Perceptions. Nutrients. 11(9):2030.


11 Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults with Elevated LDL-Cholesterol: A Randomized Controlled Trial. Journal of the American Heart Association 2015; 4:e000993 DOI: 10.1161/JAHA.114.000993.


12 (12) Josse ARC, Kendall WC, Augustin LSA, Ellis PR, Jenkins DJA. Almonds and postprandial glycemia - a dose-response study. Metabolism, 2007:56(3):400-404.

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