Almonds

The almond is a native to the Mediterranean climate region of the Middle East, eastward as far as the Indus. 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, notably California, United States.  Almonds are actually the seeds of the almond tree fruit. In Sweden, almonds are given as a symbol of good fortune at Christmas.

Health benefits: A nutrient-dense nut, the almond is a rich source Vitamin E:It promotes healthy aging and protects against Alzheimer's disease.  Magnesium: This decreases stress on blood vessels, promotes oxygen flow and decreases free radical damage to the heart.  Flavonoids: In almond skins, there are 20 potent flavonoids that work together with vitamins C and E to produce antioxidant action.  Copper: As with manganese, it is essential to the body's metabolic enzymes.  Fibre and protein: One-quarter of a cup of almonds has more than four grams of fibre (which helps your digestive system work efficiently) and 7.62 grams of protein.

Nutritional value: One ounce (22 nuts): 170 calories; 15 grams of fat.

Avoid if: You have kidney problems. Almonds are high in oxalates, which can cause problems with the kidney and gallbladder and interfere with calcium absorption.

How to add them to your diet: Try almond butter (ground almonds) on toast, almond milk in baking, marzipan (sweetened almond paste) or pralines (almonds coated with caramelized sugar) as a treat, or use almonds as a garnish in sweet-and-savoury dishes. For a festive twist in the Swedish tradition, hide an almond in a serving of rice pudding. The person who finds it will be married the following year.