Almonds are nutrient-dense nuts that provide protein, fibre, predominantly unsaturated fats, vitamin E and minerals. They can be eaten raw, roasted or incorporated into meals and snacks.

Do almonds need to be soaked?

No. Soaking almonds overnight is a traditional preference for some people, but it is not necessary to unlock their nutritional value.

Soaked almonds may have a softer texture, which some people prefer, but unsoaked almonds remain nutritious.

Should you peel almonds?

Peeling is also optional. Almond skins contain fibre and plant compounds, so eating almonds with their skins is not the “wrong” way to eat them.

How many almonds should you eat?

There is no universal rule limiting everyone to exactly ten almonds. Appropriate portions depend on overall energy needs and the rest of a person's diet.

Because nuts are energy-dense, portion awareness can be useful, particularly for someone managing total calorie intake.

Raw or roasted?

Both can be part of a balanced diet. When choosing packaged roasted almonds, check added salt, sugar or coatings if these are relevant to your dietary goals.

Food safety and allergies

Store almonds in a cool, dry place in a sealed container. Discard nuts that smell or taste rancid.

Tree-nut allergy can cause serious reactions. Anyone with a known almond or tree-nut allergy should follow appropriate medical advice and avoid exposure as directed.

Almonds can be a useful part of a varied diet, but they do not need a special soaking, peeling or morning routine to provide nutrients.