You probably know that eating almonds (and nuts in general) is a great way to get healthy fat into your diet. Nuts are also generally high in protein, so they assist in muscle building and provide the kind of slow-burning energy that can keep you going all day. Turns out, the humble almond can do a lot more than that.

So what happens if you eat almonds every day? Read on to find out about the incredible health benefits of consuming a handful of these nuts on the regular.
For the purposes of our analysis, we chose 20 almonds as a daily recommendation because it adds up to about an ounce. In one ounce of almonds you will get 163 calories ( the accepted amount, though there is some evidence that it may be closer to 129 calories), 5 grams of protein, 12 grams of mostly unsaturated fat, 3 grams of fiber, and less than one gram of sugar. One ounce of almonds can be a satisfying and nutritious snack or a smart addition to breakfast oatmeal, lunch salad, or dinner casserole.