Awesome Almonds. Almonds are an excellent source of "good" fats that the body needs. They are best enjoyed unsalted and unsmoked. These are unnecessary additives. Eaten every day they provide a good source of mono and poly unsaturated fats, calcium and magnesium, phosphorus, zinc, vitamin e, and fiber. They also have been reported to help lower cholesterol so enjoy them daily. An average serving is one ounce.