Almonds are a typical example of vitamins and microelements rich food that could help us to balance our diet.

A common mistake when make a menu or diet is to focus on low-calorie foods, forgetting that balancing our diet with recommended to us natural vitamins and microelements is a key factor for our health.

Almonds and most of the nuts are relatively high calorie. But for this energy we receive also significant amount of vitamins and microelements.

The opposite example is the consumption of food or products with much added sugar – then you get a lot of energy, sometimes considerably more than the nuts, but in most cases no or small amounts of vitamins and microelements.

Adding to the menu appropriate amounts of natural high-calorie foods that are both rich in vitamins and microelements is helping to balance your diet and to diversify your food and not be an obstacle to reach the desired energy intake.

The energy in a portion of 100 g / 3.53.oz in raw almonds is 579 kcal.

This fact sounds scary at first sight, if we are looking for a way to reduce the energy we receive from food in order to reduce subcutaneous fat.

At the same time a relatively small portion of about 30 g / about 1 oz / could help to balance our diet, to improve health status in the "price" of relatively less energy consumed.

In 30 g / about 1 oz / - amount which is suitable for supplementary nutrition between basic or as an addition to a basic meal of the day you would receive: energy equivalent of about 174 kcal which is about 8.7 % of the recommended daily energy intake for an adult .

At the same time you would also receive:

Vitamin E - 7.69 mg which is over 50% of the minimum recommended daily dose for an adult;

Magnesium – 81 mg which is about 25% of the minimum recommended daily dose for an adult;

Phosphorus -144 mg which is about 21% of the minimum recommended daily dose for an adult;

Fibres – 3.8 g which is about 18% of the minimum recommended daily dose for an adult;

Iron – 1.11 mg which is about 14% of the minimum recommended daily dose for an adult;

Zinc - 0.94 mg which is about 8.5% of the minimum recommended daily dose for an adult;

Calcium – 81 mg which is about 8.1 % of the minimum recommended daily dose for an adult;

Potassium – 220 mg which is about 5% of the minimum recommended daily dose for an adult;

Protein of plant origin - 6.34 g which is about 5-7% of the recommended daily dose for an adult;

Fats of plant origin / mainly unsaturated / - 14.98 g which is about 20-24% of the recommended daily dose for an adult.

There are very few natural foods that combine such a wealth of vitamins and minerals in their profile.

Of course there is no food that balances all the necessary vitamins and microelements.

Varied diet, a good selection of foods to include in your diet is recommended.

Excessive consumption of any food including the rich in biologically active substances is not recommended and could harm you.

We recommend that you enrich your diet with almonds, of course if you have not medical contraindications for this and in appropriate amounts and frequency.