Almonds: Crunchy, Heart-Healthy Power Snack

Almonds are the **edible seeds** of the almond tree. They can be eaten raw, roasted, sliced, or processed into **almond butter, milk or flour**. Mild, slightly sweet flavor makes them versatile in sweet and savory dishes.

**~160 kcal**, **6 g protein**, **14 g fat** (mostly monounsaturated), **6 g carbs**, **3.5 g fiber**, **vitamin E (~7.3 mg)**, **magnesium**, calcium, and antioxidants.

- **Heart health:** monounsaturated fats and vitamin E support cardiovascular health. - **Satiety:** protein + fiber keep you full longer. - **Antioxidants:** vitamin E protects cells. - **Blood sugar control:** may help reduce post-meal spikes.

- **Calorie-dense:** over-snacking can lead to excess calories. - **Oxalates:** may affect kidney stone formers. - **Allergy risk:** common tree nut allergen—avoid if allergic.

- Snack on a **small handful**. - Add to **oatmeal, yogurt, granola, salads**. - Use **almond flour** in gluten-free baking. - Blend into **smoothies** or make **homemade almond milk**.

Soak overnight for softer texture and better digestibility. Store in an airtight container to prevent rancidity.