Are you nuts about nuts?  Nuts add flavor and crunch to your meal and contain a host of nutrients.   Protein, fibre, calcium, iron, selenium, magnesium and vitamin E. Plus, most of the fat in nuts comes from heart-healthy monounsaturated and polyunsaturated fats.

Almonds (my favorite)
In 24 almonds (1 ounce) 160 calories, 14 g fat (1g saturated, 9g mono), 3g fiber.  In a study from the Journal of Agriculture and Food Chemistry, one ounce of almonds provides as much as many flavonoids (which fight free radicals and reduce inflammation)

Walnuts
In 14 walnut halves (1 ounce) 190 calories, 18 g fat (1.5g saturated, 2.5g mono), 2g fiber.  Walnuts contain alpha-linolenic acid (ALA), an omega-3 fat linked to reducing risk of heart disease, improved glucose control, and stronger bones.  IN a study in the Nutrition Journal of 23 overweight people those who increased their intake of ALA from walnuts and flax seed oil decreased the rate of bone breakdown.

Pecans
In 20 pecan halves (1 ounce) 200 calories, 20g fat (2g saturated, 12g mono), 3g fiber.  IN a study from Nutrition Research, researchers reported that pecans contribute significant amounts of gamma-tocopherol, the major form of vitamin E in U.S. diets.  Pecans also have a considerable amount of zinc.

Pistachios
In 49 pistachios (1 ounce) 160 calories, 13g fat (1.5 saturated, 7g mono), 3g fiber.  Pistachios which contain lutein helps protect bad LDL cholesteral from oxidation by free radicals (contributing to plaque in arteries).

What is your favorite nut?
Just remember moderation...they are chock full of vitamins, minerals and healthy fats...but the calories and fat can add up if you are not careful.