Almonds

Almonds contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules (such as fibre, phytosterols, vitamins, other minerals and andantioxidants), which may help prevent cardiovascular disease. Almonds are a great source of Vitamin E (130% RDA per ounce), also manganese (130% RDA), riboflavin (51% RDA), copper (70% RDA) and phosphorus (70% RDA). Almonds may increase Sex hormone-binding globulin (SHBG) which can decrease the free action of testosterone. Another negative is the lack of omega-3 and the relatively high levels of omaga-6. However the fat profiles are quite good with PUFAs being lower than many other nuts.