Nuts and Nutrition

ALMONDS: Top nut source of vitamin E, to protect the heart, slow aging, and bolster immunity.

WALNUTS: Top nut in heart-healthy, brain-boosting omega-3 oils. The omega-3 oils in walnuts could help calm and moisten dry, irritated skin. Walnuts also contain a unique form of vitamin E thought to suppress prostate and lung cancer cell division.

PECANS: Top nut in antioxidants. This means they can help neutralize the free radicals that can accelerate aging and cause DNA damage. Pecans may also lower cholesterol.

PEANUTS: Though not strictly a nut (they are in fact a legume), peanuts contain more protein than tree nuts. They also contain the potent antioxidant resveratrol -- famously found in red wine.

PISTACHIOS: Top nut in potassium, needed to maintain healthy blood pressure. Also top nut in phytosterols (plant compounds that inhibit cholesterol absorption).

CASHEWS: Top nut in zinc, a mineral needed to support vision and immunity.

PINE NUTS: Top nut in manganese, essential for bone health and wound healing.

BRAZIL NUTS: Top nut in selenium, a mineral needed for proper thyroid and immune health. Selenium may also protect against cancers of the prostate, liver and lungs. Don't eat more than four a month.

MACADAMIA NUTS: Often shunned because they have more saturated fat than other nuts. However, researchers have found that a handful of macadamia nuts a day reduced total cholesterol by about 9%.

David Murdock