Nuts, aside from their ideal composition of healthy fats and flavonoids, are excellent rich sources of vitamins and minerals. Daily consumption of nuts as part of a healthy and balanced diet can ensure adequate intake of vitamins and minerals.

Almonds are the most nutrient-dense type of nut. A serving (about 20 almonds) is an excellent source of vitamin E and magnesium, a good source of protein and dietary fiber, and provides potassium, calcium, phosphorus, iron, and polyunsaturated fats.

• Vitamin E is an important antioxidant that helps reduce the rate of cellular aging.
• Magnesium contributes to maintaining good bone health.
• Dietary fiber supports good heart health and gastrointestinal function.
• Protein is a building block of muscles, hair, and nails.
• Monounsaturated fats help reduce total cholesterol when they replace saturated fats.

Almonds can be consumed as part of a diet to lower cholesterol alongside other foods such as fish, lean meats, and oats. Nuts help with tanning.