The almond is a nutritionally dense food and is a rich source (>20% of the
Daily value, DV) of the
B vitamins riboflavin and
niacin,
vitamin E, and the
essential minerals calcium,
iron,
magnesium,
manganese,
phosphorus, and
zinc. Almonds are also a good source (10-19% DV) of the B vitamins
thiamine,
vitamin B6, and
folate; choline; and the essential mineral
potassium. They are also rich in
dietary fiber,
monounsaturated fats, and
polyunsaturated fats, fats which potentially may lower
LDL cholesterol.
[43] Typical of nuts and seeds, almonds also contain
phytosterols such as
beta-sitosterol,
stigmasterol,
campesterol,
sitostanol, and
campestanol, which have been associated with cholesterol-lowering properties.
