Almonds: the most nutrient-dense nut
Love nuts, but worry that they're too high in fat to make your go-to snack? Think again. A handful of almonds is the perfect superfood to keep you going through the morning - or afternoon.
Avoid salted almonds and opt instead for the au naturel version - and if you can get hold of milky fresh nuts, all the better. If you've ever nibbled them direct from the tree while on holiday you'll know they are a world away in taste terms from the bagged almonds we get here in the UK.
A portion of 23 almonds contains 163 calories. So what about the fat? Almonds are high in monounsaturated fat which is classed as 'healthy fat' and can in moderation actually aid weight loss.
Eating almonds is also good for your heart because of the antioxidant action of vitamin E and folic acid which they contain. These help prevent the build-up of fat in your arteries.
Compared with other nuts, almonds contain the highest levels of six key nutrients – fibre, magnesium, protein, potassium, copper and vitamin E.
The latter is of course also great for your complexion, helping keep your skin moisturised and glowing.
Meanwhile, diabetics should also reach for the almonds as eating them can help lower blood sugar levels and insulin after meals.