Almonds are one of the most nutritious kinds of nuts. One portion (about 20 almonds) is an excellent source of vitamin E, magnesium, fibers and proteins. Almonds are rich in potassium, phosphorus, iron and in vitamin B. They contain monounsaturated fats but they have no cholesterol. Finally they are rich in calcium. One portion contains as much calcium as ¼ of a cup of milk. Due to all the above components, almonds are highly beneficial to our health. They reduce the level of ‘bad’ cholesterol, protecting the arteries and reducing the danger of a heart attack. The amount of calcium and phosphorus they contain help to build strong bones and teeth. In addition, a reasonable consumption of almonds – up to 2 portions a week – helps weight loss.