On every continent and for thousands of year, nuts have been an important food for humans and for a good reason.  Most people think that nuts are high in fat and calories,...and they are right!  Nuts are quite calorically dense.  About 15 cashews may have 180 calories ( so start counting).  On top of that, it is very tough not to overeat these tasty snacks. 

If you can retrain yourself to overeating them, nuts can definitely be a part of a healthy diet.

~ Nuts are cholesterol-free, and is contain healthy, unsaturated fats which can help lower the risk of heart diseases.

~  Nuts provides:
Magnesium -  which helps mantain bone structure.
Chromium - which helps to ensure proper insulin funtion.
Zinc - for growth and wound healing.
Manganese - which protecs agains free radicals.
Vitamin E - a potent antioxidant.

Like all plant food, are rich in fiber and phytochemical - both of which help protect against cancer and other chronic diseases

Nuts are dried seeds that can be eaten raw, toasted, pureed, or used as flour.  There are many different types of nuts: almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, pine nut, sesame, sunflower and pumpkin seeds.  Two legumes - peanut and soybean - are considerated nuts (though this apply to soybean only if the are dried and toasted).

Problems with nuts:
Aflatoxin - Peanuts are among the top three crops that are subject to  infestation by mold that produce aflatoxin, a potent human carcinogen.  The  toxin have been found in both peanut and peanut butter, as well as corn, rice, wheat, and soybeans. NEVER EVER CONSUME NUTS WITH MOULD ON IT.

Allergies - peanut and tree nuts are both on the list of the eight most common allergens.  Children are most likely to develop allergies.  The American Academic of Pediatrics recomments that in families with history of peanut allergies, nursing mother should not eat peanut or pine nuts.  The American Academic of Allergies Asthma and Immuniology also recommends that children under the age of three should not eat peanuts.

Hydrogenated oils - in the case of peanut butter, even though is cholesteror-free, most of them have hydrogenated oils (saturated fats), which are the bulding block to produce cholesterol in our body. If you choose to have your daily nuts with peanu butter, try to choose the one with unpolyunsaturated oils kind.  Usually, the unpolysaturated ones have a layer of oil in the top. Just read the label to make sure, otherwise, the health benefits will be limited.

Because of it high fat contain, we must prevent nuts from rancity. Storage you nuts in the refrigerator.

Preparation and serving tips:
~ To much on as a snack, nuts are pretty much self-serve affair.  Brazil nut open easier if you chill them before. 

~ In cooking and baking, it's easy to get nutritional benefits of nuts, without overdosing on fat and calories, beacuse a small amount of nuts adds a lot of flavor.

~ Sprinkled on the cereal can boost your fiber intake.

~ Walnuts go well tossed on Waldorf salad or with orange section and spinach.

~ Almonds dress up well almost any vegetable when sprinkled on top.

~ Pignoli or pine nuts add a dash of Mediterranean flavor when included in pasta dishes; their are nut also included in pesto dishes.

~ Nuts stirred into yogurt and fruits make it a more satisfying light meal.

~ Spice-cakes and quick-bread mixes as well as pancake batters produce extra-special results when nuts are added.

Enjoy a handful of nuts ( just one handful please) everyday for a  better health...