This is good news for nut lovers. Nuts are a good source of plant protein, fiber, vitamins and minerals. One third cup of nuts has 5 grams of protein and can be exchanged for 1 ounce of meat on the Food Guide Pyramid. 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.