by POPSUGAR Fitness 5

Almonds are high up there up in the food chain, literally. These nutritionally dense nuts provide a whole lot of goodness.

One one-ounce serving of raw almonds (or about a handful) packs a ton of health benefits such as: vitamin c, magnesium, monounsaturated fat (one of the "good" fats that can also be found in olive oil), protein, potassium, calcium, phosphorous, iron and antioxidants. What a nut!

To find out why you should start eating a handful a day, read more

• They are a nutritionally dense food.
• A daily handful has been proven to lower the LDL cholesterol (more commonly known as the "bad" cholesterol).
• The antioxidants help reduce your risk for heart disease.
• In terms of weight loss, the monounsaturated fats help satisfy your hunger which in turn keeps you eating less.

Fit's Tip: It has been reported that roasted nuts are not nearly as good for you as raw -- the reason being that when you roast them the good oils become damaged. Also, steer clear of almonds that are "salted" to keep your sodium intake down.