Eat Just 4 Almonds Daily and See How Your Body Transforms

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Almonds pack a powerful nutritional punch, earning a place in any daily regimen. Brimming with protein, vitamins, and fiber, they help cut the risk of cancer, heart disease, obesity, and type 2 diabetes.

Most of the fat in almonds is the heart-friendly monounsaturated kind, which nurtures cardiovascular health. Because they are calorie-dense, smart portion control lets you gain the rewards without excess calories.

Even four almonds a day can move the needle. One ounce—roughly 23 nuts—delivers 3.5 g of fiber, 6 g of protein, and 9 g of monounsaturated fat, plus vitamin E, manganese, and magnesium, alongside traces of copper, calcium, riboflavin, iron, zinc, and phosphorus.

With so much goodness in a tiny serving, it is easy to see why adding at least four almonds to your daily menu unlocks the seven impressive benefits below.