Almonds

Almonds are low in carbohydrates, and more than half their carbohydrate content, by weight, is dietary fiber. Though they are rich in fat, it is monounsaturated fat.
Studies have suggested that almonds can lower LDL while raising HDL. Almonds are also rich in alpha-tocopherol vitamin E, the form most easily absorbed by the human body. They provide calcium, magnesium, and potassium—vital for electrolyte balance, which promotes cardiovascular health. Recent research is also finding beneficial polyphenols and antioxidants in the brown inner skins of almonds.
In Ayurvedic medicine, almonds are credited with improving intellect and adding to longevity.
Nutritional Facts :
One-fourth cup of raw almonds provides 206 calories, 7.8 g carbohydrate, 7.6 g protein, 17.7 g fat, and 4.4 g dietary fiber.