Almonds are the health nut

Almonds contain important nutrients found in each of the BASIC FOUR food groups.

The most nutritionally concentrated foods are those from which new life grows - the seeds. Almonds belong to this food family. That's why they are a powerhouse of nutrients. While almonds may appear high in calories - 170 calories per ounce (20 to 25 kernels), they have the best ratio of important nutrients to calories of any nut.

Almonds are a good source of vegetable protein and are an outstanding source of Vitamin E. Exceptionally high of riboflavin, they also contain significant amounts of calcium, magnesium, phosphorus, iron, zinc, thiamin, niacin and folic acid. They are high in dietary fiber and low in sodium.

Monounsaturated fat

The fat profile of almonds is an outstandingly healthy one. Almonds contain an exceptionally high ratio of monounsaturated fat to polyunsaturated fat with very little saturated fat and no cholesterol. About 2/3 of the fat in almonds is monounsaturated. 

Recent health studies show, that monounsaturated fatty acids, when used in the diet to replace saturated fats, can reduce total cholesterol levels without reducing the levels of good HDL cholesterol. This new research indicates that almonds' high ratio of monounsaturated fat, when part of a balanced, low-fat diet, can help control - or even lower - a high blood level of cholesterol.