almond nut

clipped from www.tenxfitness.com clipped from www.health24.com  Almonds 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. Advertisement 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