Nuts contain the type of fat that moves cholesterol through the bloodstream, making them very heart-healthy. And eating them every day won't necessarily cause weight gain, since a diet high in plant fats can contribute to feeling full. Although nuts are 80 to 90 percent fat, the type of fat they contain has been found to be beneficial in preventing heart attacks and cancer. Nuts are good for you. Megan Murphy, a clinical dietitian at Baptist Memorial Hospital East, Tennessee, is happy to tell her patients they can eat nuts in moderation.
Nuts have different nutritional profiles.
All provide calories, fat, plant protein, dietary fiber, essential fatty acid, vitamins, and minerals. They also contain phytochemicals of different types and amounts. Almonds , which belong to the rose family, are native to Asia. They contain 167 calories per ounce and 75 grams of calcium, more than any other nut. They are a good source of folic acid and alpha-tocopherol, an antioxidant.