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Vitamins in Almonds

By Carolyn Robbins

Almonds contain an assortment of vitamins in small quantities including thiamin, riboflavin, vitamin B-6 and vitamin A. The nuts are an outstanding source of two vitamins in particular -- folate and vitamin E. Carry a bag of almonds in your purse or briefcase for a quick, nutritious snack.

The E-Ticket

One-half cup of whole almonds has 18.33 milligrams of vitamin E. This nutrient is a fat-soluble antioxidant that protects your cells from the damaging effects of free radicals. Additionally, the vitamin is involved in the immune system, cell signaling, metabolism and gene expression. A 1/2-cup serving of almonds exceeds the recommended dietary allowance for vitamin E, which is 15 milligrams per day.

Fill Up on Folate

One-half cup of raw almonds contains approximately 10 percent of your 400-microgram recommended dietary allowance for a B-vitamin called folate. Folate is involved in the production of DNA and RNA and in metabolic processes. Perhaps its most important role is to protect babies from neural tube defects during in-utero development.

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