Almonds, widely available and relatively inexpensive, contain a surprising number of positive nutrients. Just 28g (1oz) shelled almonds contains around 6g protein - about the same amount as the equivalent weight of meat. People think of nuts as being high in fat, but the majority of this is the essential mono-unsaturated fat which may help to lower cholesterol, aid heart health, and even reduce the risk of diabetes.
Almonds and migraines
Some people who suffer migraines have found that eating ten or twelve almonds, slowly, at the early 'aura' phase, can help the muscles to relax and the migraine to be thwarted. Indeed, if you feel yourself developing a headache of any kind, or even tension in your muscles, it is worthwhile reaching for a few almonds before you try over-the-counter medication.
Almond milk
Almond milk is available commercially for those who avoid dairy products, although it is often sweetened and has lost some of its goodness due to being processed. However, almond milk can easily and inexpensively be made at home with a food processor, from soaked almonds. While the majority of this is water, the milk extracted from the almonds will provide some of the health benefits, and the left-over 'meal' can be added to breakfast cereals or cakes for added nutritional value.
28g almonds also contain about 75mg calcium 1mg iron, and 200mg potassium. They contain traces of B vitamins too. For vegetarians and meat-eaters alike, a small handful of almonds each day can provide useful nutrients in an easily digestible form.
Warning: in some susceptible individuals, almonds may trigger migraines rather than curing them. Others suffer serious nut allergies. Everybody's metabolism is different, so please do not eat almonds if they cause you any adverse symptoms.