As noted in the second list, almonds deserve ranking. The "World's Healthiest Foods" website goes into detail about a lot of "health" food, including almonds. Almonds are quite impressive. They are good for reducing cholesterol (no great surprise there, being that they are full of unsaturated fats), but are also antioxidants (thanks to the natural Vitamin E), and are great for heart health in general (compliments of the potassium, calcium, and manganese).The flavonoids found in the almond skin seem to have a synergistic effect, working with the other nutrients found in nuts, to improve the heart-healthy benefits even more. Then there's the trace minerals to consider... what a power-house of nutrition we have here!
For diabetics (and the rest of us too), almonds lower the glycemic index of any meal, decreasing the rise in blood sugar that can occur after eating. For those trying to stay fit, a handful of almonds can curb the appetite. I am amazed at how any cravings I may have are silenced by a handful of these wonderful nuts. It works! In a study published by the International Journal of Obesity and Related Metabolic Disorders, it was noted that the group eating almonds as part of their weight-loss regimen had a greater, more-sustained weight loss than the control group. I'm not surprised.
I think part of the beauty of almonds is that they don't take any extra effort or preparation to eat. As is is fine. I'm in the habit of soaking 2-3 TBS. of almonds every morning, for the next morning's breakfast. If I need one of my almond snacks later in the day, I often rob the soaked nuts (replenishing, so I'll still have more almonds in the morning). But according to personal preferences: Almonds are a tasty, healthy food, either raw, raw and soaked, slivered, sliced, or toasted. Full of protein and a practically endless array of other things, we'd all do well to include some in our diet.
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