Why Grandma Was Right About “5 Soaked Almonds a Day” — The Science & Benefits Explained | Dietitian Ankita Gupta Sehgal

Every Indian household has grown up hearing this -

“Subah ke 5 bhige badam zaroor khana, dimaag tez hota hai!”

At the time, it sounded like just another grandma rule. But as science catches up with traditional wisdom, we now know that this golden advice was far ahead of its time.

So yes - your nani’s morning ritual wasn’t superstition. It was smart, science-backed nutrition. Let’s decode why those 5 soaked almonds hold the power to nourish your brain, body, and hormones.

So what are actually the Benefits of Soaked Almonds:

1. Almonds for Brain Health: The Original ‘Smart Snack’

Long before brain boosters and omega supplements hit the market, Indian households had almonds.

Almonds are rich in vitamin E, omega-3 fatty acids, and antioxidants that protect brain cells from oxidative stress — improving memory and focus. They also support neurotransmitter activity, helping kids and adults stay mentally sharp.

📖 According to a 2023 study by the Indian Journal of Nutrition Sciences, regular almond consumption improved cognitive performance and memory recall in adolescents.

So, grandma was right - those almonds do make you smarter.

2. Soaked Almonds = Better Digestion & Nutrient Absorption

Have you ever wondered why she said “soaked,” not raw? That’s because soaking almonds overnight removes their brown skin, which contains tannins that can block nutrient absorption.

Once soaked, almonds become easier to digest and their vitamin E, magnesium, and antioxidants are better absorbed by the body.

Soaking also activates enzymes that support better metabolism - a key factor for those managing weight or PCOS.

3. Heart Health in Every Bite

Almonds are nature’s heart protectors. They contain healthy monounsaturated fats that help increase good cholesterol (HDL) and reduce bad cholesterol (LDL).

Just 5 almonds daily can:

• Support better lipid balance

• Reduce inflammation and oxidative stress

• Help regulate blood pressure

✨ When combined with a balanced Indian diet - they become your simplest daily defense against heart disease.

4. Helps Manage Blood Sugar & PCOS Symptoms

For women with PCOS, hormonal imbalances often come with insulin resistance.Almonds can help balance this beautifully.

They have a low glycemic index, high fiber, and healthy fats that slow down sugar absorption - keeping blood sugar stable and reducing cravings.

Adding almonds to your morning routine can support hormonal balance, manage bloating, and even improve menstrual regularity when part of a well-planned diet.

Read: Top Foods which cause Bloating!

5. Skin Glow, Hair Strength & Youthful Energy

Remember how our grandmothers had glowing skin and thick hair even without fancy products? A part of that secret was almonds!

They’re loaded with biotin, zinc, and vitamin E - essential nutrients for skin regeneration and hair growth.The antioxidants in almonds help combat free radicals that cause premature aging.

So, every soaked almond is a mini beauty capsule - naturally.

How to Eat Them Right (The Modern Way)

Here’s how you can make the most of this age-old habit:

🥣 Soak 5–6 almonds overnight in water

🌞 Peel and eat them first thing in the morning on an empty stomach

💧 Pair with warm water or a pinch of soaked chia for extra hydration

💡 Avoid eating them dry or with milk if you experience bloating

For those with nut allergies, walnuts or pumpkin seeds can be excellent alternatives.

Old Wisdom, Modern Science

In the rush for superfoods, protein shakes, and collagen powders, we often overlook the simplest wisdom already sitting in our kitchens.

Your grandma’s advice, “Roz ke 5 bhige badam” , was not just tradition; it was timeless preventive healthcare. There are plenty of benefits of soaked Almonds.

As a dietitian, I can confirm what our grandmothers instinctively knew, these small habits, done consistently, are what truly shape lifelong health.

So tomorrow morning, when you eat your 5 soaked almonds - know that you’re carrying forward a 100-year-old science-backed ritual.

Take the First Step Toward Everyday Wellness

Building a healthy lifestyle doesn’t have to be complicated. It just takes the right balance of tradition and science.

Book your Personalized Nutrition Consultation with me today and learn how to design your meals with simple, powerful habits that truly last.

👉 Start your journey here