Almonds and what makes them so healthy: vitamins and minerals

Almonds are not only a delicious snack option, but also extremely healthy for our body. They are rich in a variety of nutrients that play an important role in our health. In this article, we will go into more detail about why almonds are so beneficial and what vitamins and minerals they contain.


  1. Vitamin E to boost the immune system: Almonds are an excellent source of vitamin E. This fat-soluble vitamin is a powerful antioxidant that protects cells from free radical damage. Vitamin E plays an important role in maintaining healthy skin, boosting the immune system and aiding in red blood cell formation. A serving of almonds (about 28 grams) provides about 1/3 of the recommended daily amount of vitamin E.

  2. Magnesium to support muscle function and heart health: Almonds are also a good source of magnesium, a mineral involved in over 300 biochemical reactions in our body. Magnesium is important for maintaining healthy muscle function, supports heart health, promotes energy metabolism and plays a role in regulating blood sugar levels. A serving of almonds contains about 20% of the recommended daily amount of magnesium.

  3. Calcium for strong bones and teeth: Although almonds don't contain as much calcium as dairy products, they are still a good plant-based source of this important mineral. Calcium is essential for bone and teeth health. It also plays a role in muscle contraction, blood clotting, and the transmission of nerve signals. A serving of almonds provides about 8% of the recommended daily amount of calcium.

  4. Fiber to aid digestion and blood sugar regulation: Almonds also contain a significant amount of fiber, which is important for healthy digestion and regular bowel function. Fiber contributes to satiety and helps keep blood sugar levels stable. A serving of almonds contains approximately 3.5 grams of fiber.

  5. Healthy Fats for Lowering Cholesterol: Almonds are high in monounsaturated fats, which are known to be healthy fats and offer important health benefits. These fats help lower cholesterol, which can reduce your risk of heart disease. They also support the absorption of fat-soluble vitamins and help reduce inflammation in the body.


In summary, almonds are a real nutrient bomb. They contain vitamin E, magnesium, calcium, fiber, and healthy fats, which provide a variety of health benefits.


Average nutritional values ​​per 100g

  • Calories: 576 kcal
  • Fat: 49.9 g
    • Saturated Fatty Acids: 3.7g
    • Monounsaturated fat: 30.9 g
    • Polyunsaturated fatty acids: 12.4 g
  • Carbohydrates: 21.7 g
    • of which sugar: 4.4 g
  • Fiber: 12.2 g
  • Protein: 21.2g
  • Sodium: 1 mg
  • Potassium: 705 mg
  • Calcium: 264 mg
  • Iron: 3.7 mg
  • Vitamin E: 25.6 mg
  • Vitamin B2 (Riboflavin): 0.32 mg
  • Vitamin B3 (niacin): 3.7 mg


By eating almonds regularly, you can support the health of your skin, heart, digestive system, and overall body. So add a handful of almonds to your daily snacking schedule and take advantage of all the wonderful nutrients they have to offer.

Also visit our online shop, where you will find delicious organic almonds from Italy.

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