![A bowl of almonds on a table](https://images.immediate.co.uk/production/volatile/sites/30/2020/08/health-benefits-of-almonds-main-image-700-350-47385bf.jpg?quality=90&resize=385%2C350)
Almonds are a high-fat food, but they are largely a monounsatur.ated fat which helps to protect the heart.
They are a great source of fibre and protein.
They contain important nutrients including vitamin E, selenium, zinc, calcium, magnesium and B vitamins, especially folate and biotin (vitamin B7).
20g-50g almonds a day for adults could be beneficial as part of a balanced diet.