Nuts do carry their share of fat and calories. And, an ounce of nuts is only a couple of tablespoons, not even a small handful. The good news is that nuts also are chocked full of important nutrients. They re a significant source of protein, making them an alternative to meat in the food guide pyramid.
Nuts also are rich in important minerals such as copper, magnesium, zinc, iron and calcium.
Almonds, for example, provide 8 percent of the daily value for calcium per ounce. Walnuts and hazelnuts each provide 20 percent of the daily value of copper. Certain kinds of nuts, such as almonds, chestnuts and pistachios, are considered good sources of fiber. What s making nutritionists take note of nuts today, however, is their antioxidant and phytochemical properties. Brazil nuts, for example, are rich in selenium.