Almonds, known for their nutritional benefits, are a subject of debate due to the lectins present in their skins. While some recommend methods like soaking or peeling to reduce lectin levels, Harvard nutritionists point out that lectin-rich foods are associated with lower chronic disease rates. For most individuals, raw almonds with skins offer antioxidants and fiber, proving safe and beneficial. Discover the complete benefits and risks of consuming almonds, along with insights on soaking and peeling practices. Keywords: almonds; lectins; nutrition; lectin-rich foods; chronic diseases; antioxidants; fiber; soaking almonds; peeling almonds; lectin risks