Almond is an extremely healthy snack that is divided into two as sweet and bitter almonds and is generally consumed as nuts. It is a rich source of vitamin E, calcium, phosphorus, iron and magnesium. It also contains zinc, selenium, copper and niacin.

One ounce of almonds contains about 165 calories, 6 grams of protein, 6 grams of carbohydrates and 3.5 grams of fiber. In addition, 80% of its 14 grams of fat is monounsaturated fat. Unsaturated fat is a healthy fat that helps lower your risk of heart disease while keeping you full.

Health Benefits of Almonds

Almonds are packed with plant sterols, compounds that prevent your body from absorbing cholesterol. In this way, it lowers your LDL (bad) cholesterol level.

Of all the nuts, almonds have the most calcium per ounce. Calcium is key for bone building, blood clotting, healthy muscles and a strong heart.

Almond milk can be a great alternative if you are allergic to cow's milk. It is lactose and cholesterol free and is often fortified with nutrients and vitamins.

Almonds provide 3.5 grams of fiber per ounce (about 23 almonds). Fiber maintains your blood sugar levels, keeps cholesterol in check, and lowers your risk of dying from cardiovascular disease.

Eating almonds helps you feel fuller, which can reduce your hunger. Although almonds are high in calories, they do not make you gain weight.

The unsaturated fat in almonds raises your serotonin levels throughout the day. Serotonin is a chemical in your brain that helps control your sleep/wake cycles. Higher levels during the day mean better sleep at night.

Eating half a glass of almonds a day has been proven to have a better quality of sex life in men.

Almonds are packed with vitamin E, an antioxidant that helps your cells better withstand damage. Taking extra vitamin E helps prevent heart disease, Alzheimer's and cancer.

Almonds can help feed healthy gut bacteria such as bifidobacteria and lactobacillus.