Achieve Your RDA for Riboflavin and Vitamin E
Riboflavin is a critical nutrient that is thought to help prevent all kinds of physical troubles, including migraines, acne, muscle cramps, carpal tunnel syndrome, cervical cancer, and some blood disorders. Eating 20 almonds per day will net you about 1/5 of your recommended daily allowance. (Get the rest from foods like steak, pork, eggs, avocado, milk, and spinach.) Vitamin E is an antioxidant that can improve heart health and support the immune system, not to mention the smooth skin and shiny hair you’ll get. One ounce of almonds offers almost half of your RDA for vitamin E. Other great sources of vitamin E include seafood, fruit (kiwi, mango, blackberry, apricot, and avocado) and veggies like broccoli, red sweet pepper, spinach, and asparagus.
