Almonds Raw

Nutrients per 100g:

• Calories 165
• Protein 6g
• Fat 14g (80% monounsaturated, 15% polyunsaturated, and 5% saturated)
• Carbohydrates 6g
• Fiber 3g

Health Benefits of Almonds

Almonds provide benefits to your body in several ways. If you're looking to strengthen your heart and your bones,  almonds may help. It lowers cholesterol, eating almonds helps to lower levels called the bad kind of cholesterol, called low-density lipoprotein (LDL), and increases levels of the good kind, high-density lipoprotein (HDL). Almonds also have anti-inflammatory properties to help protect you from heart disease. Keeping a healthy weight, although they're high in calories, almonds could help to reduce your risk of weight gain and obesity as long as you pay attention to portion size. The protein and fibre in the nuts help you feel full faster, so you can control your calorie intake while still satisfying your hunger. The Vitamin E, Potassium, and Calcium in almonds could help to lower your blood pressure, which helps protect against heart disease.

How to Prepare Almonds

Because almonds are so versatile and convenient, it's easy to fit them into your diet. Along with eating them on their own, here are a few ways you can enjoy almonds:

• Add sliced almonds as toppings to your oatmeal, cereal, or salad.
• Enjoy a bag of trail mix with almonds.
• Use almond flour instead of traditional flour in baked goods.
• Roast almonds for better texture and flavour.