Home > Diet and nutrition > Healthy Food > Nuts, seeds and grains Updated 12 April 2013 Almonds Almonds are rich in vitamin E and are a useful source of calcium. It may help reduce the risk of heart disease and can also lower blood cholesterol levels. 0 Vit & Min doses per day » Count calories in food » Is my vegetarian diet balanced? » Ask The Dietitians » Almonds are rich in vitamin E and are a useful source of calcium. It may help reduce the risk of heart disease and can also lower blood cholesterol levels. Unblanched almonds are the healthiest. If almonds need to be toasted, they can be gently heated in an ungreased frying pan for one to two minutes.Almonds are high in monounsaturated fat and calories. Generally, between 25g and 50g are recommended, especially for the age group between 11 and 24 years. 100g of almonds provide almost one fifth of an adult's daily calorie needs. Calories 612 Calcium 240mg Fat 55,8 g Iron 3mg Potassium 780mg Protein 21g Vitamin E 24mg Zinc 3,2mg Per 100g fresh More in Diet and nutrition Is quinoa a miracle food? More: Healthy FoodNuts, seeds and grains advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors Win a Skin Renewal voucher valued at R2 000 Keep an eye on your vision Which skin products are better, ‘medical grade’ or ‘over-the-counter’? Win 1 of 6 R5000 cash prizes Live healthier Exercise benefits for seniors » Working out in the concrete jungle Even a little exercise may help prevent dementia Here’s an unexpected way to boost your memory: running Seniors who exercise recover more quickly from injury or illness When sedentary older adults got into an exercise routine, it curbed their risk of suffering a disabling injury or illness and helped them recover if anything did happen to them. No relief for MS » Drug shows promise against MS in mouse study Vitamin D may slow multiple sclerosis Obesity in girls tied to higher MS risk Exercise may not lower women's risk of MS A Harvard study showed no evidence to support the idea that exercise lowers the risk of multiple sclerosis.