It's true that almonds, like other nuts, are no prize when it comes to calories and fat content. They contain 13 grams of fat per ounce. However, that fat is 87% monounsaturated fat, the kind that helps lower cholesterol and thus may protect you against heart disease. Studies have shown that people who add three ounces of almonds to their daily diet have an average 10% drop in cholesterol. In this connection, I would mention that those who are struggling to lose weight, can reduce the almond intake and go for alternatives with less calories.

Almonds offer other heart-protecting substances as well. They're high in vitamin E, which helps keep artery-clogging plaque at bay, thereby reducing your risk of high blood pressure, heart attacks, and stroke. If you eat just an ounce of almonds a day, you'll double the average vitamin E intake.

Beneficial Minerals

That's not the end of the good heart news. Two minerals found in almonds, copper and magnesium, appear to help regulate cholesterol. And magnesium may also help lower blood pressure and regulate heart rhythms. Almonds are also an excellent source of calcium; they contain more of this mineral than any other nut, and are in fact one of the richest non-animal sources of it. In addition to its well-known bone-strengthening benefits, calcium helps regulate heartbeat and normalise blood pressure.

A few almonds also provide a hefty shot of protein and other nutrients. Almonds are 20% protein -- ounce for ounce; they offer a third more protein than eggs. They however, don't contain all the essential amino acids that the body needs from foods like eggs or milk. An ounce of almonds contains about six grams of protein and the same amount of fibre; because fibre slows down the body's use of energy. Almonds are a great source of slow-burning fuel (which explains why they're rarely absent from trail mix).

Finally, as if that's not enough, Almond oil is a wonderful skin soother.

Tips:

Choose non-blanched rather than blanched (skinless) almonds; they are higher in nutrients. Store almonds in the refrigerator if you plan to use them within a few weeks; for long-term storage, use the freezer. The best and easiest way is to have them raw or slightly roasted; they can also be soaked in milk and taken without blanching .