Almonds are tree nuts that contain a number of beneficial nutrients. One serving, 28 grams or a small handful, packs roughly:

• Calories: 161
• Fat: 14 grams
• Protein: 6 grams
• Carbs: 6 grams
• Fiber: 3.5 grams
• Vitamin E: 37% of the Reference Daily Intake (RDI)
• Magnesium: 19% of the RDI

Almonds may improve cholesterol levels.

A number of small studies have found that eating an almond-rich diet can reduce "bad" LDL cholesterol, total cholesterol and oxidized LDL cholesterol, which is particularly harmful to heart health.

Almonds consumed as part of a low-calorie diet may aid weight loss and lower blood pressure in people who are overweight or obese.

In addition, eating a meal with one ounce (28 grams) of almonds may help lower the rise in blood sugar that happens after a meal by as much as 30% in people with diabetes but not significantly in healthy people.

Moreover, almonds have been shown to reduce inflammation in people with type 2 diabetes.