Go A Little Nuts

Nuts have been used for centuries, not only for sustenance, but in ritual and medicinal practices as well. In Mexico and Peru, for instance, tea made from peanuts is used to stimulate milk production in nursing mothers. Back in the time of the Romans, man thought certain nuts were a food of the gods, and the Incas crafted pottery in the shape of the highly prized peanut. More recently, scientists are taking a closer look at nuts for their potential health benefits.

The Good Nut News

• Vitamins: Nuts are a good source of vitamin E, as well as folacin and other B vitamins.
• Minerals: Many nuts are good sources of iron, selenium, magnesium, iron, copper, zinc, and potassium.
• Protein: Ounce for ounce, nuts are among the best sources of plant protein.

The Bad Nut News

• Fat: About 80 percent of the calories in nuts is from fat, however, most of that fat (more than 90 percent on average) is monounsaturated and polyunsaturated fatty acids - generally thought of as "good" fats, as opposed to artery-clogging saturated fats.
• Calories: Since they're a compact source of fat, nuts are very high in calories. Most have at least 160 calories per ounce.
• Salt: A cup of salted peanuts has 1,000 milligrams of sodium, more than one-third the suggested daily maximum.

The key to incorporating nuts into any diet is moderation. Instead of eating nuts as a snack, try adding them to fruit, vegetable salads, yogurt, oatmeal, breads and rice. And don't forget about chestnuts, which have fewer calories than other nuts and almost no fat.