A small handful of these little goodies pack a big load of calories, fat and salt. While eating a few may be beneficial, large amounts may lead to weight gain and water retention. Instead of using nuts for a snack, try including them as part of other dishes such as salads, muffins, casseroles, on cereal, etc. When buying peanut butter, however, keep in mind that the popular brands often have hydrogenated vegetable oil and sugar added. Peanuts are not really nuts, but a legume like beans and peas.
Almonds are rich in vitamin E, calcium and fiber.
Hazelnuts are high in vitamin E and folic acid. And for that reason also, you may find that a couple teaspoons of peanut butter on your morning toast keeps you from getting hungry before lunch. The key here, folks, is moderation.