Almonds are a versatile tree nut. They come whole, blanched, slivered, flaked and ground, so make a useful ingredient adding texture and taste to meals. Plus, like fruit and vegetables, almonds are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Enjoying a handful of nuts (30g) regularly as part of a healthy diet may reduce your risk of heart disease and type 2 diabetes, and can help with weight management. So eat two serves of fruit, five serves of veggies and a handful of nuts every day. A 30g serve of almonds is about 20 nuts.