Almonds

Almonds are an excellent source of Vitamin E, magnesium, and manganese; they are a good source fibre, copper, phosphorous and riboflavin. When compared gram for gram, almonds are the nut highest in protein (6g), fibre, calcium (75mg), Vitamin E, riboflavin and niacin (1mg).
Getting enough Vitamin E can be tricky, which is one reason adding almonds to your diet makes you an actual genius.

The two top whole food sources of naturally occurring Vitamin E are almonds and sunflower seeds, and the natural Vitamin E in almonds is twice as potent as the synthetic Vitamin E found in most supplements.

The protein in our bodies must be rebuilt daily, which means we need to consume protein along with carbohydrates and fat in our daily diets. The amount of protein contained in a single handful of almonds is nearly as much as you get from a hard-boiled egg, and almonds are the only protein source that's also an excellent source of vitamin E.

Almonds are a natural choice for the weight conscious. The combination of protein, fibre and monounsaturated fat found in almonds also has been shown to help people feel full, which tends to lower food consumption throughout the day.

Almonds can be eaten on their own as a snack, with yogurt as a healthy breakfast, added to recipes or can be found in the form of almond milk at your local supermarket.