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Raw almonds are dense with nutrients, including several that are important to a healthy diet, according to Dimi Ingle on the website Health Learning Info 1. Ingle says raw almonds could play a role in weight management and are a good source of protein, which helps satisfy hunger. Almonds provide a good source of heart-healthy, or monounsaturated, fats. Ingle suggests that adding raw almonds to your diet can improve your overall health and reduce your risk of heart disease. Ingle recommends eating a handful of almonds a day to see health benefits.


Raw Almonds has 567 Calories and 20.00 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database.

Gluten-Free Alternative

Nutrition and You, a web guide to healthier nutrition, states that raw almonds are gluten-free and safe for consumption by people with gluten sensitivities, or those with celiac disease 2. It also says raw almonds commonly are used in gluten-free alternatives, partly because they contain fiber, which is beneficial for people with celiac disease, since they are unable to obtain fiber in their diet from wheat products.

Monounsaturated Fats

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World's Healthiest Foods says almonds are a good source of monounsaturated fats, the fats associated with lowering your risk of heart disease. Consuming raw almonds also has been associated with lowering you LDL cholesterol levels, which also helps lower your risk of heart disease and atherosclerosis, according to the site.

Magnesium-Rich Food

Raw almonds are a good source of magnesium. A fourth cup of almonds contains almost 25 percent of the daily recommended amount of magnesium. The magnesium in almonds improves the flow of blood, nutrients and oxygen through the body.

High in Vitamin E

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Almonds are a good source of antioxidants, and one-fourth cup of raw almonds contains 45 percent of the daily recommended intake of the antioxidant vitamin E. Nutrition and You states that vitamin E helps protect your skin from harmful free radicals 2.

Loaded With B Vitamins