These tasty nuts are packed full of goodness for your body.

Credit: Becky Luigart-Stayner

1. They help you lose weight.
Studies show people who eat a serving of almonds at least twice a week are less likely to gain weight. Almonds are high in calories, though; stick to no more than 1⁄3 cup—a small handful—each day. Pick whole, roasted almonds. (Sugar-coated almonds are not a super food.)

2. They provide a natural beauty boost.
Almonds are high in vitamin E, an antioxidant that fights the effects of sun and environmental pollutants. Beauty products enriched with almond oil soften skin. To add luster to your hair, massage a few drops of almond oil into your scalp, let sit for 15 minutes, rinse, and voilà—shiny locks!

3. They lower your risk of heart disease.
Almonds are high in monounsaturated ("good") fats, which help lower cholesterol. By adding almonds to a low-fat diet, you can reduce your chance of heart disease by 30% to 45%. Choose nuts with little or no salt, which can raise blood pressure.

4. They're a quick source of protein.
No time to make eggs in the morning? Here's a fun fact: A 1⁄4 cup of almonds (approximately 20-25) provides just as much protein as a single egg, strengthening everything from your eyes to your nails. So when you're reaching for an afternoon almond snack, you're not only satisfying cravings but also supporting your entire body.

5. They help strengthen bones.
Just one serving of almonds contains 10% of your daily recommended calcium intake, making for strong, resilient bones. They're also high in magnesium, which supports calcium in keeping teeth healthy.