Almonds provide protein and large amounts of vitamin E, magnesium, and phosphorus. Phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise.
Peanuts and almonds should be consumed in moderation due to their high-calorie content. Half a cup of blanched almonds contains more than 400 calories.
Also, they are full of antioxidants that help your body to fight free radicals.
You can eat one ounce or 28gms of almonds daily, soaked or roasted.