Almonds are one of the most nutritious nuts. Almonds are rich in complex carbohydrates, fiber, protein, monounsaturated fats, iron, calcium, zinc, B vitamins and the antioxidant vitamin E. Almonds are metabolically alkaline and contain kaempferol and quercetin Two tablespoons of almonds provide 35% of your daily needs for the antioxidant vitamin E. Vitamin B2) and B3 help you reduce the harmful effects of stress. Almonds are also a good source of vitamin B9 (folic acid), which is especially important for protein metabolism. Almonds are a perfect supplement for all forms of exercise and a natural source of protein.