Almonds are a nutrient-dense superfood, but how you eat them matters. Leaving the skin on provides powerful antioxidants and dietary fiber that support gut microbiome health, weight management, and cardiovascular protection. The brown skin contains polyphenols that help reduce inflammation and protect against LDL oxidation. However, for individuals with sensitive digestion, children, elderly, or those recovering from illness, removing the skin may be beneficial. Almond skins contain tannins and phytates that can reduce mineral absorption, and they may cause digestive discomfort in those with weaker digestive capacity. **Best practice:** Soak almonds overnight (8–12 hours). This reduces anti-nutrients, improves mineral bioavailability, and supports better fat digestion. After soaking, you can choose to eat them with or without skin based on your digestive strength and therapeutic needs. At our Ayurveda centre, we believe food choices should align with Agni (digestive capacity) — not trends.