Benefits from almonds. Almonds have a high content of monounsaturated fat which is the good healthy fat we need to increase more in our daily diets. Almonds are a rich source of vitamin E and have a high protein percentage with 20% of natural raw almond is pure protein making almonds a great snack food for all exercisers, body builders and athletes.Nuts taste great after toasting for a few seconds. You can add them to any dish like; salads, noodles, cakes, pasta, vegetables , cheese even in a Banana and almond smoothie. Because almonds have a high monounsaturated fat and low saturated fat content this makes almonds great for cooking.To toast almonds all you need is a frying pan. Place the almonds in a dry non stick frying pan and cook for 3 minutes on high heat. Make sure you keep an eye when toasting as almonds are high in fat if you cook them for too long they can burn easily.