Almonds are available in many forms, such as whole, sliced (flaked, slivered), and as flour. Almonds yield almond oil and can also be made into almond butter or almond milk. These products can be used in both sweet and savoury dishes.
The almond is a nutritionally dense food (see chart pictured right) and a 100 gram serving is a rich source of the B vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium, iron, magnesium, manganese, phosphorus, and zinc. The same serving size is also a good source 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. 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.
