ALMOND

Almond is included as a good source of protein among recommended healthy food by the US Department of Agriculture. A 2016 review of clinical research indicated that regular consumption of almonds may reduce risk of heart disease by lowering level of LDL cholesterolin blood. And, finally, it is tasty!

Nutrition facts (for 100 g):

Water – 4.7 g

Carbohydrates – 9.47 g

Dietary fiber - 12.2 g

Calories - 575 kcal

Vitamin B1 – 0.21 mg

Vitamin B2 – 1.01 mg

Vitamin B4 – 52.1 mg

Vitamin B5 – 0.47 mg

Vitamin B6 – 0.14 mg

Vitamin B9 - 50 mcg

Vitamin E – 26.22 mg

Vitamin PP – 3.38 mg

Potassium (K) - 705 mg

Calcium (Ca) - 264 mg

Magnesium (Mg) - 268 mg

Manganese (Mn) – 2.29 mg

Iron (Fe) - 3.72 mg

Phosphorus (Ph) – 484 mg

Copper (Cu) – 1 mg

Zinc (Zn) –3.08