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Despite their status as a longstanding staple, many still hesitate before munching on nuts, due to their high calorie and fat content. Although nuts do pack in the fat and calories, ranging from 10 to 22 grams of fat and 150 to 180 calories per ounce, a little goes a very long way. Fortunately, the fats found in nuts are primarily unsaturated fatty acids (both monounsaturated and polyunsaturated), which have been shown to lower the risk of heart disease and reduce low-density lipoproteins.

The benefit of these fats led to an 2003 FDA-approved health claim for seven different nuts
(almonds, hazelnuts, peanuts, pecans, pistachios, walnuts and some pine nuts):

“Scientific evidence suggests but does not prove that eating 1.5 oz. per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

In addition to their heart-healthy fat content, nuts are great sources of several vitamins, minerals and antioxidants. Epidemiological studies are uncovering the levels of dietary antioxidants in nuts may decrease the risk of heart disease and other chronic diseases. Almonds and peanuts are considered excellent sources of vitamin E, the most-important lipid-soluble antioxidant found in our cells. The antioxidant function of vitamin E suggests that it protects against, and possibly treats, conditions related to oxidative stress such as aging, arthritis, cataracts, diabetes and infections.

One handful of nuts a day can keep the doctor away —>