Almonds are high in Riboflavin (which may help speed up your metabolism) and Vitamin E (great for your skin, great for your hair). Almonds are high in Magnesium which is an important mineral for energy production, and many other systems in the body. Manganese is an antioxidant that can help protect the body from bacterial and viral infection. Almonds are high in dietary fiber. This can keep you "regular." Almonds contain valuable Omega-3 and Omega-6 fatty acids. The fats in almonds can help keep your blood sugar level even, and help you feel satiated longer than lower fat foods.