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Almonds have a delicate nutty flavor and high mineral density.

Almonds are oval in shape with a beautiful golden brown color, they have a tender bite to them. Almonds come in a variety of ways in the grocery stores including roasted, raw, unsalted, salted, ground, meal, flours, butters, whole, slivered, etc. Almonds are greatly versatile and incorporating them into your diet is simple!

How to Use:

Use as a plain snack, topping for oatmeal, porridge, in granolas, muesli, sprinkled on salads, baked goods, in trail mixes, roasted as a snack, homemade nut butters, or homemade nut milk. Try the Whipped Almond Butter.

Nutrient Breakdown of Almonds:

*per 1 cup whole nuts

Fiber — 1 cup of almonds contains 17g fiber

Protein — 1 cup of almonds contains 30g protein

Healthy fats — 1 cup of almonds contains 71g fat

Vitamin E — 187% DV

Thiamin — 20% DV

B2 — 85% DV

Niacin — 24% DV

Folate — 18% DV

B6 — 10% DV

Calcium — 38% DV

Iron — 30% DV

Magnesium — 96% DV

Phosphorus — 69% DV

Potassium — 20% DV

Zinc — 29% DV

Copper — 71% DV

Manganese — 163 % DV


Almonds have been studied greatly in relation to their positive effects on lowering cholesterol, reducing heart disease and general cardiovascular disease due to their mineral content, antioxidants mainly vitamin E, healthy fats, and plant-based protein and fiber.

Almonds have also been shown to help reduce weight, body fat, digestive health and regulate blood sugars. The components in almonds that help us beat the bulge are the healthy fats, fiber, protein, and satiety with consuming these nuts. The high mineral content found in almonds not only keeps our overall bodies healthy, but also improves our energy levels, especially from the minerals copper, magnesium,  manganese, and vitamin B2.

Where to Purchase:

Health food stores, grocery stores, farmers markets, or online retailers. Best options are raw and unsalted when choosing whole almonds or almond butters.

Tips and Tricks:

If purchasing seeds in bulk, store half in the freezer to keep from going rancid and keep the rest in the pantry for quick use. Soaking nuts may help some individuals digest the nuts better, also allowing them to soak and sprout may help increase the nutrient density.