Almonds, a daily partner in a healthy diet

27 de January de 2022

Free from cholesterol and salt and a great source of minerals such as magnesium, iron, calcium and phosphorous, almonds are a food that deserve to be given prominence on our plate.

Although they are not part of the group of fruits in the food wheel – they are part of the group of oleaginous fruits – anyone wanting to follow a healthy diet can (and we would say, should!), include almonds in their daily routine, due to all their benefits.

But first things first. Two handfuls of whole almonds provide 14% of our daily dietary fibre needs – essential for a healthy gut and to regulate cholesterol. That amount represents 28 to 30 grams of almonds, enough to also help prevent certain types of cancer, as well as containing 37% of vitamin E requirements. It should be noted that adding almonds to desserts or products with sugar helps to lower blood sugar levels and sugar absorption speed, an important factor in preventing type 2 diabetes.

When whole, almonds are richer in fibre and provide 5 times more phenolic compounds than when blanched. In brief, they are a powerful antioxidant!

Eating in moderation is the key to obtaining all the benefits of this powerful food. Whether as a snack, in your plant-based milk, in pastes and recipes, almonds are your daily partner in a healthy diet.

At Veracruz, we’re always committed to producing the best almonds from Beira Baixa and our production process, which is monitored from seed to fruit, is the key for us to bring you high-quality, nutrition-packed almonds.


Vitamins (per 100 grams)


a-tocopherol, mg – 24

Thiamine, mg – 0.21

Riboflavin, mg – 0.75

Niacin equivalents, mg – 5.7

Niacin, mg – 2.2

Tryptophan/60, mg – 3.5

Vitamin B6, mg – 0.15

Vitamin C, mg – 1.0

Folates, ug – 49



Minerals (per 100 grams)


Ash, g – 3.00

Sodium (Na), mg – 6.0

Potassium (K), mg – 855

Calcium (Ca), mg – 266

Phosphorous (P), mg  4 – 05

Magnesium (Mg), mg – 259

Iron (Fe), mg – 4.0

Zinc (Zn), mg – 3.1