Nuts About Nuts

Once vilified for their high fat content, over the last several years nuts have made a stunning comeback. They're wonderful as a snack and cooking ingredient. Nuts have been rediscovered for their nutritional value and great taste.

Long before the development of agriculture, nuts were an important source of food. They are dense in nutrients – an ounce of nuts contains as much fiber as two slices of whole wheat bread. A good source of protein, they are also rich in vitamin E, vitamin A, potassium, magnesium, zinc, copper and selenium. And, they contain the right kinds of fat. Of course, nuts add a bit of crunch and texture to dishes too.

It turns out that even though a mixed bowl of nuts gets approximately 78% of its calories from fat, it’s mono and polyunsaturated fat. Scientific studies have proven that these fats help raise the levels of good cholesterol while lowering those of bad cholesterol.

Our interest in eating ethnic foods has also fueled the use of nuts in recipes and packaged products. Nuts play a significant role in many world cuisines, including Chinese, Middle Eastern, Latin American, Mediterranean and Thai. They add texture and richness to many ethnic dishes.

At mealtime, nuts can conveniently be added to any rice, salad or dessert to make it instantly more attractive and delicious. Packaged foods have added nuts as an ingredient as well.

Nut Nutrition For Health Nuts

Almonds - The most commonly used nut, almonds have a rich history. They are even mentioned throughout the Bible. Grown primarily in California and Spain, they are high in protein, folic acid, potassium, magnesium and phosphorous. Almonds are also a great source of calcium for those who can't consume dairy products.

Brazil Nuts - Because they are grown in soil with naturally occurring radiation, Brazil nuts should be eaten in moderation. They are high in potassium, phosphorous, and sulfur.

Cashews - Native to South America, cashews grow on evergreen trees. They are high in potassium, phosphorous, magnesium and vitamin A.

Chestnuts - Chestnuts can be eaten raw, boiled or roasted. They have a lower fat content than any other nut.

Hazelnuts - Also called filberts, these small round nuts are high in potassium, phosphorous, sulfur and calcium.

Macadamia Nuts - Indigenous to Australia, macadamias are now also grown in Hawaii. They have the highest caloric content of all nuts.

Peanuts - Peanuts are not really nuts at all, but legumes. They are, however, a great source of protein, vitamin E, niacin, thiamine, iron and potassium.

Pecans - Related to the hickory family, pecans are classified into more than 300 species. Mostly grown in the Southern states, they are high in phosphorous, potassium and vitamin A.

Pistachio Nuts - Pistachios, a native of Central Asia and the Mediterranean regions, have been cultivated for more than 3,000 years. They are high in protein.

Walnuts - Native to North America, walnuts are high in protein, potassium, magnesium, phosphorous and vitamin A.

Rich in flavor and history, nuts have so much going for them, they are, once again, well on their way to becoming the basic food ingredient they were long ago.