Source: BBC Food
What are almonds?
Although almonds are commonly referred to as a nut, they are actually teardrop-shaped edible seeds that are the fruit of the almond tree. You can buy them shelled or blanched, which is when shelled almonds have been treated with hot water to remove the brown outer coating, leaving behind a smooth white interior.
Nutritional benefits of almonds
Almonds are a high-fat food, but they are largely a monounsaturated fat which helps to protect the heart by maintaining levels of (good) HDL cholesterol versus (bad) LDL cholesterol. They are a great source of fibre and protein, and contain important nutrients including vitamin E, selenium, zinc, calcium, magnesium and B vitamins, especially folate and biotin (vitamin B7).
What counts as a portion of almonds?
There is currently no clear guidelines from the NHS on consuming nuts, and they don’t count towards one of your five a day due to their high fat content. However, looking at the research studies mentioned below, it would appear that between 20g-50g almonds a day for adults could be beneficial as part of a balanced diet.