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You are in: Health24 > Diet > Healthy foods > Nuts > Almonds
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 Nuts

Are you nuts about nuts? Well, then we've got some good news for you: nuts are cholesterol-free, generally low in sodium and a great source of vitamins and minerals.

Brazil nuts can also be a fantastic source of complete protein - especially in the diets of vegetarians. And nuts make a great on-the-go snack.

A note of warning though: nuts are quite high in fat - even though the fats are generally good for you.

But if you're trying to lose weight or are at risk of heart disease, you need to cut back a bit.
Nuts:
 
 Almonds
Key benefits
How much to eat
Maximising the benefits
Nutritional values
 
 Key benefits of 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.

How much almonds should you eat?

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.

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Maximising the benefits of almonds

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.

Nutritional values of almonds

Calories 612
Calcium 240mg
Fat 55,8 g
Iron 3mg
Potassium 780mg
Protein 21g
Vitamin E 24mg
Zinc 3,2mg
Per 100g fresh


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