Almonds score high compared to other nuts in vitamins and minerals.

  
   
 
 

Almonds score high compared to other nuts in vitamins and minerals. They have 264mg/100g of calcium (see below) and are relatively high in Magnesium compared to other nuts. In contrast cows milk (at 3.2% fat) has 113mg of calcium per 100g, less than half that of almond.

As a vegan replacement to cow's milk, almonds can be ground in to a fine flour and mixed with water to make almond milk. Almonds are also much higher in protein at over 21g per 100g compared to milk at about 3g per 100g.
   
       
   
 

Pictured left is an almond grove at Vall de Leguar, Alicante, Spain. The fruit of the almond is a drupe (above), an outer hull and a hard shell with the seed (the nut) inside.

   
   
 

 
       
   
 

Almond is also high in vitamin E at 26mg/100g. 30g of almonds (about 20 nuts) would be enough to provide all your daily vitamin E. Vitamin E has antioxidant properties essential to your skin’s health, such as protecting it against sun damage. In the nut and seed families only sunflower seeds contain more vitamin E at 35mg/100g.

Almonds contain plenty of riboflavin (vitamin B2) important for muscle growth and healing. At about 1.1mg/100g almonds have typically 10 times the amount of riboflavin compared to other nuts and seeds. Riboflavin is crucial for keeping your skin, eyes and nervous system healthy and helping the body to release energy from carbohydrates. Riboflavin cannot be stored in the body, so you need it in your diet every day.

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