Almond

The almond is native to the Mediterranean climate region of the Middle East, eastward as far as the Yamuna River in India It was spread by humans in ancient times along the shores of the Mediterranean into northern Africa and southern Europe, and more recently transported to other parts of the world. The almond is a nutritionally dense food and a 100 gram amount 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 amount 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.