Almond is rich with B vitamins such as riboflavin and niacin and thiamine, vitamin B6 and folate, vitamin E and minerals such as calcium, iron, magnesium, manganese phosphorous an zinc.
It is also rich in dietary fiber, monounsaturated fats and polyunsaturated fats. And also almonds contain phytosterols such as beta-sitosterol, stigmasterol, campesterol, sitostanol and campestanol, which have been associated with cholesterol-lowering properties.
Almond is often eaten raw or toasted. They are also used to make almond oil, almond butter,almond milk, almond flour and almond syrup. These products can be used in both sweet and savoury dishes.