A one ounce serving of nuts provides an average of 2.5 grams of dietary fiber. Nuts contain the vitamins and minerals folic acid, niacin, Vitamin B-6, Vitamin E, magnesium, copper, zinc, selenium, phosphorus and potassium. Scientists study the effects of nuts on cardiovascular health. Certain nuts such as macadamia nuts, almonds, hazelnuts, or pecans appear to decrease LDL cholesterol levels in humans and peanuts, almonds or walnuts seem to decrease total cholesterol levels. People who eat nuts before dinner eat less food during the main meal.
Nuts add flavor and texture to meals and snacks.
Make a trail mix of nuts and dried fruit. Toss nuts into pasta, rice, stir-fry and salads. Eat them as an appetizer. Mix them into muffins and pancakes. Sprinkle nuts into a soup or casserole.